Avocado & egg toast, olive-oil drizzle
Easier-to-swallow option below ↓Savoury breakfasts have their own pull on mornings when sweet ones turn the stomach. This one is mashed avocado240 kcal with lemon, two gently fried eggs72 kcal, and an olive oil119 kcal drizzle that quietly does most of the calorie work.
Use the ripest avocado you can find and mash it with lemon, salt and a little oil until it spreads like soft butter102 kcal. Keep the eggs gentle so the yolks stay loose and run into the toast, then finish with chilli flakes, flaky salt and a real pour of oil.
Why it works
Avocado and olive oil raise the energy on the plate without adding volume or much chewing, and together they take this toast to around 480 calories. The eggs bring protein that keeps the morning steady, and sturdy sourdough120 kcal holds everything without going soft.
Avocado & egg toast, olive-oil drizzle
Ingredients
- 2 thick slices sourdough
- 1 ripe avocado
- 2 eggs
- 1 tbsp olive oil, plus more to drizzle
- Squeeze of lemon
- Chilli flakes & flaky salt
Method
- Warm the olive oil in a small pan and fry the eggs gently until the whites set but the yolks stay soft.
- Mash the avocado with the lemon, a pinch of salt, and a little olive oil.
- Toast the sourdough until crisp.
- Spread the avocado thick, slide the eggs on top, then finish with a real drizzle of olive oil, chilli flakes and salt.
A handful of feta or a few olives on the side adds easy calories and makes it feel like a proper plate.
Make it your own
- Poach the eggs instead if you prefer.
- Add a sliced tomato or some smoked salmon for more staying power.
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