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Is Avocado Toast Healthy? Find out the calories and nutrition in avocado toast and how to make a protein rich avocado toast breakfast or meal
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3.75 from 4 votes

Avocado and Egg Toast

Made right, avocado toast is a simple, nutritious and delicious meal that you can enjoy even on the go. Give this one a try and let me know what you think.
Author: Heather Mangieri, RDN


  • 2 tbsp Avocado
  • 3 slices carmelized onion
  • 1 slice whole wheat (hearty) toast
  • 1 pinch red pepper flakes
  • 1 pinch pepper
  • 2 baked eggs


  • Spread mashed avocado on toast then top with carmelized onion and egg. Sprinkle with red pepper flakes, pepper and salt as desired. 
    (Note: additional salt is not included in the nutriiton facts for this recipe.)


  • 1 Serving = 1 Slice
  • Recipe Makes 1 Serving
  • Nutrition Facts (per slice): 330 Calories, 27 g carbohydrates, 4 g fiber, 16 grams fat, 4 grams saturated fat, 430 cholesterol, 250 sodium, 18 g protein, 6% Daily Calcium, 15% Daily Iron, 6% Daily Potassium.
  • Meal Planning Servings: 2 CHO; 3 FAT; 3 PRO