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Smashed Avocado Toast with hard boiled egg and red pepper flakes on a plate from a birdseye view.

Smashed Avocado Toast with Egg and Red Pepper Flakes

Mallory
Smashed Avocado Toast with Hard Boiled 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.
5 from 3 votes
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Prep Time 1 minute
Cook Time 5 minutes
Course Breakfast
Cuisine American
Servings 2
Calories 220 kcal

Equipment

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

*Nutrition facts calculated for avocado spread and does not include bread which will be variable depending on the kind of bread and brand that you use. 
Expert 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.
  • 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. 
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? Add fiber in your diet to support gut health, hormone health, and brain health! Nutrient-dense foods like avocados also provide several micronutrients, including antioxidants and phytochemicals. 
Additional Nutrition Information
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.
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Nutrition

Serving: 0.5 avocado mixtureCalories: 220kcalCarbohydrates: 13gProtein: 12gFat: 16gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 10gCholesterol: 225mgSodium: 300mgPotassium: 600mgFiber: 7gSugar: 3g
Keyword 10 minutes or less, high-protein, no added sugars
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