Smashed Avocado Toast with Egg and Red Pepper Flakes is my new nourishing breakfast obsession! You'll love the creamy texture of ripe avocados mixed with hard-boiled eggs, and Greek yogurt with so much added flavor from fresh herbs, shallot, dijon, a little lemon juice, and chili flakes to top it off!
As a dietitian, I find it helpful to meal prep breakfast and this is one of my favorites to have ready. If you thought the perfect avocado toast didn't exist, you haven't made this simple recipe yet! Make a batch and eat the leftovers the next day. Or serve it next time you want to impress a friend with your kitchen skills. 😊
This was inspired by my Egg Bake with Cottage Cheese and pairs well with an Apple and Cucumber Smoothie.
Jump to:
- What to Love about Smashed Avocado Toast
- Key Ingredient Notes and Substitutions
- Instructions
- Best Tips for Making Smashed Avocado Toast
- Variations
- Equipment
- Storage
- Registered Dietitian Tip
- FAQ
- More Nourishing Dietitian Recipes
- Perfect for Pairing
- Interested in Nutrition Education from a Dietitian?
- 📖 Recipe
- 💬 Comments
What to Love about Smashed Avocado Toast
EASY - this is an easy recipe for busy mornings so go ahead and add it to your meal prep rotation.
VERSATILE - this is a perfect meal for breakfast, lunch, or a healthy snack! And hey -- I'm not going to judge you if you have breakfast for dinner, either. 😉 Serve it up with some hash browns or a fruit and veggie smoothie to round things out.
NUTRITION - When you want to meet your daily value of fiber, healthy fats, protein and other nutrients like potassium and calcium, this avocado spread will help you get there.
TASTE - if you're looking for a unique twist on avocado toast to spice things up a bit, the taste of this recipe is creamy, slightly tangy, and reminiscent of egg salad or deviled eggs.
Key Ingredient Notes and Substitutions
*This Smashed Avocado toast is made with simple ingredients. Be sure to check the printable recipe card at the bottom for exact ingredient measurements and full recipe.
- Avocado - use a perfectly ripe avocado for best results. According to the Hass Avocado Board, you can tell if your avocado is ripe if it yields to gentle pressure. It shouldn't be mushy, but not hard either! So give it a gentle squeeze and if it feels lightly soft, it's ready to use. Good avocados are key to making the best avocado toast recipe.
- Hard-Boiled Eggs - I use hard-boiled eggs for this recipe. You can buy them hard-boiled or boil them yourself using these instructions from Nagi at Recipe Tin Eats. If you prefer, you can also use soft-boiled eggs or even a poached egg with a runny egg yolk.
- Greek Yogurt - this is optional, but Greek Yogurt adds more protein, some calcium and Vitamin D, and it gives the avocado mash such a creamy consistency. If you don't like the flavor of plain Greek yogurt, feel free to substitute it with cottage cheese or cream cheese.
- Fresh Lemon Juice - a little squeeze of lemon juice adds citric acid which helps brighten the flavor and color of the avocado to give it that beautiful bright green hue. It also adds some vitamin C for that immune system of yours! If you prefer, substitute with lime juice instead.
- Fresh Herbs - chopped parsley and fresh dill add so much flavor to smash avocado and they also add antioxidants. Win-win!
- Shallot - this is optional, but I add chopped shallot to add a hint of delicate peppery taste. If you prefer a stronger onion flavor, replace the shallot with red onion.
- Dijon - a little bit of dijon is my favorite way to add some tang and spice to this avocado mixture! Feel free to leave it out if you want.
- Flaky Sea Salt and Black Pepper - a pinch of salt and pepper ties all the flavors together!
- Red Chili Flakes - a generous sprinkle added on top of the avocado for a little spice! Feel free to use your favorite avocado toast toppings. Trader Joe Everything But the Bagel seasoning made with sesame seeds can serve as an alternative for chilli flakes if you don't like spice!
- Sturdy Bread - I love to use good sourdough bread with a chewy texture. You can also use whole grain bread, rye bread, or even white bread. Just make sure that you use a good bread - it's a key to up-leveling any basic recipe for avo toast!
Instructions
*Below are the instructions for how to make Smashed Avocado Toast with Egg with some process shots that I hope are helpful visuals! Don't forget to check out the recipe card at the bottom for the full recipe.
Step 1 - Cut avocado in half and remove the pit. Then scoop out the flesh. Roughly chop the shallot and hard boiled eggs. Then add everything to a cutting board.
Step 2 - Smash all the ingredients using either a masher, fork or a kitchen knife.
Step 3 - Top a piece of toast with the avocado and egg mixture.
Step 4 - Add crushed red chili flakes or your favorite toppings.
Hint: add an extra squeeze of lemon juice on top for even more flavor!
Best Tips for Making Smashed Avocado Toast
This recipe is already so easy, but to make it even easier here are some simple tips!
- Use pre-packaged hard-boiled eggs like these from Vital Farms. If you want to make your own hard-boiled eggs, here is an easy tutorial.
- Use freshly squeezed lemon juice for best results. Lemon juice from a bottle just doesn't taste quite as fresh.
- Be sure to use a ripe avocado. Check out the FAQs below for how to tell when it's good to use.
- Use the best bread made with whole grains to add even more fiber to keep you full longer and support your gut health.
Variations
This simple smashed avocado toast with egg can be easily customized! Below are some ideas, but feel free to get creative and put your own spin on it.
- Spicy - if you like it extra spicy, double up on the red chili pepper flakes or add a dash of cayenne on top.
- Deluxe - add a drizzle of extra-virgin olive oil and another drizzle of balsamic glaze with goat cheese and sliced cherry tomatoes on top for a great avocado toast to add to the brunch menu next time you are hosting!
- Vegan - make it vegan using plant-based hard-boiled eggs. Wundereggs are an example of a brand to try!
Equipment
All you need is a cutting board, a kitchen knife, and a toaster! Use a potato masher to make it easy. 😊
Storage
Refrigerator - store the smashed avocado and egg mixture in an airtight container in the fridge for up to 3-4 days. When you're ready to eat, add it to the top of your toast.
Registered Dietitian Tip
Did you know that one avocado contains 9 grams of fiber including both soluble and insoluble fiber? Include fiber in your diet to support gut health, hormone health and brain health! Adding nutrient-dense foods like avocados to your meals also provides several micronutrients including antioxidants and phytochemicals.
FAQ
While healthy means something different to everyone, in general this simple avocado toast recipe is a nourishing choice! It is high in heart-healthy fats. This recipe also contains protein, dietary fiber, vitamins C and E, and potassium.
Choose a great avocado using these simple tips from Hass Avocado Board (HAB). Give it a gentle squeeze and if it is slightly soft, it is ready to use! You don't want it to be mushy and not hard, either. Ripe avocados will have a darker color but HAB recommends to go more by the feel AND color than the color alone.
As is the case with many things that pertain to nutrition, there is no simple answer. But avocados are high in dietary fiber and healthy fats, both of which can help keep you full for longer. Avocados are not a low-calorie food so be mindful of portion sizes.
The short answer is that it depends on the type of avocado and where it comes from, but you can always find avocados that are in season!
Absolutely! Avocados are a nutrient-dense option to add to your meals. They contain nearly 20 nutrients including dietary fiber, heart-healthy Omega-3 fatty acids, potassium, and antioxidants like vitamin C and vitamin E.
I love using a thick and sturdy slice of sourdough bread for avocado toast. If you live in Austin, support local and opt for Easy Tiger bread. Other great options are whole-grain bread or rye bread. I enjoy Dave's Killer Bread's Good Seed Bread (the yellow package).
More Nourishing Dietitian Recipes
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I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram....I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian.
📖 Recipe
Smashed Avocado Toast with Egg and Red Pepper Flakes
Equipment
- 1 toaster
- 1 potato masher (or fork)
Ingredients
- 1 medium avocado (or ½ large avocado)
- 3 hard-boiled eggs (can use soft-boiled if you prefer)
- 2 tablespoon plain greek yogurt
- juice of half a large lemon (about 1 Tbsp)
- 1 tablespoon dijon mustard
- ¼ cup fresh parsley, chopped
- 1 tablespoon fresh dill, chopped
- 1 shallot, chopped (optional)
- ½ teaspoon red pepper flakes
- salt and black pepper, to taste
- 1 slice sourdough bread (or your favorite bread)
Instructions
- Cut avocado in half and remove the pit. Then scoop out the flesh. Roughly chop the shallot and hard boiled eggs. Then add everything to a cutting board.
- Smash all the ingredients using either a masher, fork or a kitchen knife.
- Top a piece of toast with the avocado and egg mixture.
- Optional: Add crushed red chili flakes or your favorite toppings.
Video
Notes
- Use pre-packaged hard-boiled eggs like these from Vital Farms. If you want to make your own hard-boiled eggs, here is an easy tutorial.
- Use freshly squeezed lemon juice for best results. Lemon juice from a bottle just doesn't taste quite as fresh.
- Choose a ripe avocado using these simple tips from Hass Avocado Board (HAB). Give it a gentle squeeze and if it is slightly soft, it is ready to use! You don't want it to be mushy and not hard, either. Ripe avocados will have a darker color but HAB recommends to go more by the feel AND color than the color alone.
- Use the best bread made with whole grains to add even more fiber to keep you full longer and support your gut health.
Mary
Best avocado toast on the internet hands down! I double the red pepper flakes cause I like spice.
Mallory
Hi Mary!! Thank you so much for taking time to leave a review. I am so happy to hear that you loved the recipe and I hope you make it again, it's one of my favorites. Please let me know if there are any recipes/recipe ideas you want me to share, I love getting ideas from my readers!
Hannah T
Just made this one for breakfast and loved it so much I had it for lunch, too! The dill and the lemon make it so delicious! Will definitely add this one into my regular recipe rotations. Thanks Mallory!
Mallory
Hannah!! Thank you SO much for taking time to leave a review. I'm so happy that you enjoyed the recipe - it means so much to me! I love having this one for lunch sometimes too!!! ❤️ Thank you again! -Mallory