This Avocado Egg Salad Toast is a wholesome, protein-packed meal that combines the creaminess of ripe avocado with the richness of hard-boiled eggs, all served on hearty whole-grain or sourdough bread. It’s perfect for a nutritious breakfast, a satisfying lunch, or even a light dinner.

Ingredient Breakdown & Health Benefits

Medium Ripe Avocado: Rich in heart-healthy monounsaturated fats, fiber, potassium, and vitamins E, K, and B-complex. Avocados support heart health, aid digestion, and promote glowing skin.

Hard-Boiled Large Eggs: Excellent source of high-quality protein, vitamins D, B12, and minerals like selenium and choline. Eggs support muscle repair, brain function, and energy production.

Olive Oil: Contains monounsaturated fats and antioxidants (like polyphenols) that support heart health and reduce inflammation.

Sea Salt: Provides essential minerals and enhances flavor.

Ground Black Pepper Contains piperine, which may aid digestion and has antioxidant properties.

Sprouted Whole Grain Bread, Sourdough Bread, or Bread of Choice: Sprouted whole grain bread is rich in fiber, protein, and nutrients that support digestion and sustained energy. Sourdough offers probiotics for gut health due to its fermentation process.

To make the Avocado Egg Salad Toast, start by hard-boiling six large eggs. Place the eggs in a pot, cover them with water, and bring to a boil. Once boiling, reduce the heat and simmer for 9–10 minutes. Transfer the eggs to an ice bath to cool, then peel and chop them. In a medium bowl, add one medium ripe avocado (peeled and cubed) and gently mash it with a fork, leaving some chunks for texture. Add the chopped eggs to the mashed avocado, drizzle in one tablespoon of olive oil, and season with ¼ teaspoon of sea salt and ⅛ teaspoon of ground black pepper. Mix gently until well combined. Lightly toast three slices of sprouted whole grain bread, sourdough, or your preferred bread. Once toasted, generously spread the avocado egg mixture over each slice. For added flavor, garnish with fresh herbs, a squeeze of lemon juice, or a sprinkle of red pepper flakes if desired. Serve immediately and enjoy!