Ever feel like you’re stuck in a breakfast rut? Say goodbye to boring mornings with this Egg White and Avocado Toast recipe!
It’s not just tasty – it’s a powerhouse of nutrition that’ll keep you fueled up and ready to tackle your day.
Plus, it’s super easy to whip up, even when you’re half-awake. Let’s dive in and discover your new favorite breakfast!
Ingredients and Substitutes
Here’s what you’ll need to make this delicious Egg White and Avocado Toast:
- 2 slices whole grain bread
- 1/2 cup liquid egg whites
- 1/4 avocado, mashed
- Salt and pepper to taste
- Optional: red pepper flakes or hot sauce
Let’s talk substitutes:
- Bread: If whole grain isn’t your thing, try sourdough or gluten-free bread. Just keep in mind it might change the nutrition facts a bit.
- Egg whites: Not a fan of separating eggs? No worries! You can use store-bought liquid egg whites. If you’re feeling fancy, use 3-4 whole eggs instead, but remember it’ll bump up the calories and fat.
- Avocado: Can’t find a ripe avocado? Try hummus or mashed edamame for a similar creamy texture.
- Spices: Feel free to get creative! Try everything bagel seasoning, garlic powder, or a sprinkle of smoked paprika.
How to Make Egg White and Avocado Toast
Step 1: Prep Your Ingredients
First things first, let’s get everything ready:
- Toast your bread slices until they’re golden brown and crispy. This’ll give your toast that perfect crunch.
- While the bread’s toasting, mash up your avocado in a small bowl. Add a pinch of salt and a squeeze of lemon juice if you’re feeling fancy – it’ll keep the avocado from browning and add a zingy flavor.
- Measure out your egg whites and give ’em a quick whisk in a separate bowl. This’ll help them cook more evenly.
Step 2: Cook the Egg Whites
Now, let’s get cooking:
- Grab a non-stick skillet and put it over medium heat. If you’re worried about sticking, you can give it a quick spritz of cooking spray.
- Once the pan’s hot (you can test it by flicking a drop of water – it should sizzle), pour in your egg whites.
- Let the egg whites sit for about 30 seconds, then use a spatula to gently push the cooked edges towards the center of the pan. Tilt the pan to let the uncooked egg whites flow to the edges.
- Keep doing this until the egg whites are mostly set but still look a little wet on top. This should take about 2-3 minutes.
- Now for the tricky part: flip the egg whites! Use your spatula to carefully flip the whole thing over. Don’t worry if it breaks a little – it’ll still taste great.
- Cook for another 30 seconds on the other side, then slide it onto a plate.
Step 3: Assemble Your Toast
Time to put it all together:
- Take your toasted bread and spread the mashed avocado evenly on each slice. Don’t be shy – get it right to the edges!
- Cut your cooked egg whites in half and place each half on top of the avocado-covered toast.
- Sprinkle with salt and pepper to taste. If you’re feeling spicy, add those red pepper flakes or a dash of hot sauce.
- Optional: If you’re feeling fancy, add some extra toppings. Sliced cherry tomatoes, a sprinkle of feta cheese, or some chopped fresh herbs like basil or cilantro can take this toast to the next level.
And there you have it! Your Egg White and Avocado Toast is ready to devour. Take a moment to admire your handiwork, then dig in while it’s still warm!
Nutrient Value
| Nutrient | Amount per serving |
|---|---|
| Calories | 290g |
| Protein | 25g |
| Carbohydrates | 25g |
| Fat | 11g |
| Fiber | 7g |
This balanced meal gives you a solid protein boost to start your day, along with healthy fats from the avocado and complex carbs from the whole grain bread. It’s a nutritional triple threat!
How to Store and Freeze
While this Egg White and Avocado Toast is best eaten fresh, life happens. Here’s how to deal with leftovers or meal prep:
Storing
- Cooked egg whites: These can be stored in an airtight container in the fridge for up to 3 days. When you’re ready to eat, just give them a quick 15-20 second zap in the microwave.
- Mashed avocado: This is tricky because avocados brown quickly. Your best bet is to add a little extra lemon juice, press plastic wrap directly onto the surface of the avocado (to keep out air), and store in the fridge. It’ll last about a day this way.
- Toast: Pre-toasted bread can get soggy in the fridge. It’s best to toast your bread fresh when you’re ready to eat.
Freezing
- Egg whites: You can freeze cooked egg whites! Let them cool completely, then wrap tightly in plastic wrap and place in a freezer bag. They’ll keep for about 3 months. Thaw overnight in the fridge before reheating.
- Avocado: Freeze mashed avocado in ice cube trays. Once frozen, pop out the cubes and store in a freezer bag. Thaw in the fridge when you’re ready to use.
- Bread: Most bread freezes well. Store slices with a piece of parchment paper between each to prevent sticking. Toast straight from frozen when you’re ready to eat.
Pro tip: For the freshest taste, assemble your toast right before eating.
But if you’re in a rush, you can pre-assemble and wrap tightly in foil. It’ll keep in the fridge for a few hours – perfect for a packed lunch!
Benefits of Egg White and Avocado Toast
Protein Power
Let’s talk about the star of the show: protein. With 25 grams per serving, this toast is a protein powerhouse! Protein is crucial for:
- Building and repairing muscles
- Keeping you feeling full and satisfied
- Supporting your immune system
- Maintaining healthy skin, hair, and nails
Egg whites are a complete protein, meaning they contain all nine essential amino acids your body needs. Plus, they’re low in calories and fat, making them a dieter’s dream.
Healthy Fats
Don’t let the word “fat” scare you – the avocado in this recipe provides healthy monounsaturated fats. These good fats can:
- Help your body absorb vitamins
- Reduce bad cholesterol levels
- Lower your risk of heart disease and stroke
- Keep your skin glowing and healthy
Fiber Boost
With 7 grams of fiber per serving, this toast helps keep your digestive system happy. Fiber is important for:
- Maintaining regular bowel movements
- Lowering cholesterol levels
- Controlling blood sugar levels
- Helping you feel full and satisfied
Nutrient-Dense Start to Your Day
This isn’t just a tasty breakfast – it’s a nutritional powerhouse. You’re getting:
- B-vitamins from the whole grain bread, which help convert food into energy
- Potassium from the avocado, which is essential for heart health
- Vitamin E, also from the avocado, which acts as an antioxidant in your body
- Iron from the egg whites, crucial for carrying oxygen in your blood
Weight Management
If you’re watching your weight, this toast is a great choice. It’s relatively low in calories but high in protein and fiber, which can help you feel full and satisfied. This can prevent overeating later in the day.
Quick and Easy
In our busy lives, having a quick, nutritious breakfast option is key.
This toast takes less than 10 minutes to make, meaning you can fuel up properly even on hectic mornings. No more skipping breakfast or grabbing unhealthy fast food!
Versatile and Customizable
One of the best things about this recipe is how easy it is to switch up. You can add different spices, throw on some veggies, or switch out the bread to keep things interesting.
This means you’re more likely to stick with it as part of your healthy eating plan.
This Egg White and Avocado Toast isn’t just a tasty breakfast – it’s a nutritional powerhouse that can help kickstart your day on the right foot.
Whether you’re looking to build muscle, manage your weight, or just eat healthier, this recipe has got you covered.
So why not give it a try tomorrow morning? Your taste buds (and your body) will thank you!
