A solo breakfast that’s actually good for your heart and your Instagram.
Meet your new breakfast BFF (Best Fibre Feast)
Let’s be real—avocado toast might be the butt of every Millennial joke, but it’s stuck around for a reason. When it’s done right, like this version, it’s not just a brunch trend—it’s a nutritional powerhouse on toast. Add a jammy poached egg and a few juicy tomato slices, and you’ve got yourself a perfectly balanced breakfast (or lazy dinner—you do you).
This recipe is a one-pan wonder (well, one toaster and one saucepan), which makes it perfect for solo cooks who don’t want to spend the rest of the day washing up. It’s quick, hearty, satisfying, and more importantly—good for your heart. Win-win-win.
🫶 Why It’s Heart-Healthy
- Avocado: Full of monounsaturated fats that help manage cholesterol and support cardiovascular health.
- Wholegrain bread: Rich in fibre, which is essential for reducing blood pressure and improving gut health.
- Egg: A good source of high-quality protein and essential nutrients like vitamin B12 and choline—without spiking cholesterol when eaten in moderation.
- Tomatoes: Packed with antioxidants like lycopene, which has been linked to heart health and reduced inflammation.
- Seeds: A sprinkle of flax, pumpkin, or chia adds extra omega-3s and fibre to support your ticker.
💚 Why It’s also a Low GI Superstar
Let’s unpack the science behind the toast:
- Whole grain or rye sourdough has a naturally lower glycaemic index than white bread, or even most regular wholemeal slices. The dense structure and fermentation slow down carb breakdown — meaning more stable blood sugar levels.
- Avocados are rich in heart-healthy monounsaturated fats that keep you fuller for longer and slow digestion (aka steady energy release).
- Eggs bring a hit of high-quality protein to the mix, adding even more satiety.
Together, these ingredients create a synergistic combo that fuels you without the sugar crash. 🙌
🥑 Ingredients (Serves 1)
- 1 slice wholegrain bread (go for seeded if you’re feeling fancy)
- ½ ripe avocado, mashed with a squeeze of lemon
- 1 free-range egg
- 1 small tomato, sliced
- A drizzle of extra virgin olive oil
- A pinch of mixed seeds (flax, pumpkin, sunflower—whatever’s in the pantry)
- Salt (sparingly) and cracked pepper to taste
🍳 Instructions
- Toast your slice of wholegrain bread to golden perfection. While it’s crisping, mash your avocado in a bowl with a squeeze of lemon and a bit of pepper.
- Poach your egg: Bring a small saucepan of water to a gentle simmer (not boiling). Crack your egg into a ramekin first, then gently slide it into the water. Poach for about 3–4 minutes until the white is set and the yolk is still soft.
- Assemble: Spread the mashed avo generously over your toast. Carefully place your poached egg on top.
- Add toppings: Arrange tomato slices on the side or on top. Drizzle with olive oil, sprinkle over your mixed seeds, and season with pepper (and minimal salt, if needed).
- Devour immediately, while the yolk is still gloriously gooey.
🧠 Nutrition Highlights (per serve, approx.)
- Calories: ~350
- Protein: 13g
- Fibre: 8g
- Heart-loving fats: 17g (mostly monounsaturated)
💡 Tips & Solo Swaps
- Bread Swap: No bread? Use a wholegrain English muffin, rye toast, or even a rice cake in a pinch.
- More Protein? Add a sprinkle of hemp seeds or a second poached egg.
- Spice it Up: Add chilli flakes or a dash of hot sauce if you like a bit of kick with your avo.
- Tomato Twists: Try cherry tomatoes, roasted capsicum, or even sliced cucumber if that’s what’s in the crisper.
🧊 Storage & Prep
This is a quick-fix meal best made and eaten fresh, but you can:
- Mash your avocado ahead (with lemon to stop browning) and store it in the fridge for up to 24 hours.
- Poach eggs in advance and reheat in warm water for 30 seconds.
- Toast and freeze your bread slices so you always have some on standby.
🥣 Other Heart-Healthy Solo Meals to Try
- Grilled Barramundi with Steamed Greens and Lemon Drizzle
- Chickpea and Spinach Soup with Turmeric
- Sweet Potato and Lentil Curry
💬 Feeling inspired?
Tell us how you like your avo toast—classic, spicy, cheesy? Share your twist on this recipe in the comments or tag us on socials @Plan4One. If you found this tasty and helpful, don’t forget to subscribe or forward to a mate who still thinks avo toast is a crime against brunch.
