Avocado Toast with Egg and Romesco sauce – A genius flavor upgrade

The first time I heard of avocado toast was from a client. We were talking about favorite foods to have for breakfast and she mentioned she LOVED avocado toast with egg. This was not too many years ago. I hadn’t heard of the popularity of this wonderful breakfast treat. Now I am a huge fan.

Is avocado toast with egg a good breakfast?

You may be wondering, because there are many ways to make this, is avocado toast a good breakfast?

As a nutrition coach I like to let you decide and will tell you, “It depends.”

Why? Because it depends on a number of things, the first - do you like avocados?

Second, what is good? If what you really mean by the question, is avocado toast a healthy breakfast?

Let’s break it down on a spectrum of looking at food from a list of "Eat More, Eat Some, Eat Less". Avocado is a healthy fat, and multigrain toast is on the list for eat more, meaning when you are wondering should you choose between three options of bread (this can be used for any type of food when thinking about food on a spectrum of more, some and less) choosing foods from the eat more category will move you closer to overall improved health.

Tips to healthy eating when choosing bread for avocado toast with egg, consider choosing less processed options

Whole-grain or stone-ground bread is in the eat more category. White bread is in the eat some and pastries, eat less. You always have choices when you eat and why you choose what you do will vary depending on what your goals are and how you currently eat. You are in the driver’s seat, and you know what tastes good and what your goals are. Make choices that work for you.

Looking deeper at avocado toast nutrition

Many times people will have weight loss goals, and ask, is avocado toast healthy for weight loss?

The star of this recipe is the avocado. Avocados are great for a healthy diet and for weight loss because they are high in fiber and also a healthy fat (85% of the fat is mono and polyunsaturated - the good stuff). Fiber, plus healthy fat help keep hunger at bay and help you feel more satisfied. A serving of an avocado is about ¼ - ⅓ of the entire fruit.

Is avocado toast healthy for weight loss? It’s healthier than other oils yet is still calorie-dense, so use portion control
Avocado toast with egg adds a protein source for breakfast

Making this recipe a great protein source for breakfast is simple. Add an egg. No matter what diet you may choose, prioritizing protein will also be a win. Protein feeds your muscles. The protein in eggs helps you feel fuller longer. So a piece of avocado toast with egg, will give you the protein and healthy fat to feel satisfied and have sustained energy until your next meal.

Ideas for avocado toast

There are so many ideas for avocado toast, and this recipe is no different. What makes this recipe so yummy is the romesco sauce. Can you buy romesco sauce? Yes, I like to keep things easy so I buy my sauce from Haven's Kitchen. Haven's Kitchen sauce can be found in more and more places, but I like to buy it directly from the source. For some reason it makes me feel good knowing that when I buy from their website I am buying directly from them. Plus they have several more sauces and many cool recipes.

What is Romesco sauce?

Romesco is a Spanish sauce made from charred tomatoes and roasted red peppers, which are then puréed before being thickened with toasted almonds and bread.

It's typically seasoned with raw garlic, vinegar, chilies, or red pepper flakes. It is so yummy, with the toasted almonds giving it a rich, full taste.

How to make Romesco Avocado Toast with Egg

Ingredients and toppings for avocado toast with egg

Boil eggs in advance, Peel and slice when ready to construct your meal. Or if you’re going with a fried egg, start it at the same time as your toast. Choose a multigrain or sourdough bread for the best mouthfeel and nutrition density.

Prepare your avocado slices. Be aware that a single serving size is 1/4 of an avocado. To prevent browning of the other half, you can spritz the cut surface with a bit of lemon or lime juice and refrigerate face down in a sealed container, or ripe avocado freezes and thaws well. You can scoop out the other half and freeze it until next time.

When your toast is ready, spread romesco, then layer on your avocado and greens, top with the egg. Season with salt and pepper to taste, and enjoy!

Mealtime conversation starters

Clock with backward arrow used as an icon for conversation starters about looking back.

One conversation at a time heals the world.

How often have you walked by a person sitting in a coffee shop and read the stickers on their computer. I have always thought the stickers give you a bit of a glimpse into what the person is like, what they care about, and who they aspire to be.

Stickers on the back of a laptop are a wonderful conversation starter to meet new people in your neighborhood

Conversations are like that too. Conversations can heal the world, and they topic doesn’t have to be anything earth shattering, it can be simple.

Try this one out:

Question: What did you love most about the neighborhood you grew up in?

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Ideas for Avocado Toast with Egg, layer with Romesco sauce and microgreens for a healthy breakfast
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5 from 5 votes

Avocado Toast with Egg and Romesco Sauce

Upgrade your avocado toast, toppings to make it even healthier - Here's a recipe for avocado toast with egg, romesco sauce, and microgreens!
Prep Time5 mins
Cook Time5 mins
Servings: 2
Calories: 282
Course: Appetizer, Breakfast, Brunch, Snack
Cuisine: American, Vegan, Vegetarian

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Ingredients

  • 2 slices multigrain bread toasted
  • ½ ripe avocado ripe, sliced thinly
  • 2 eggs hard boiled (or fried, see variation note)
  • 4 tbsp romesco sauce Haven's Kitchen brand highly recommended
  • pinch salt
  • pinch pepper to taste
  • handful arugula chopped- substitute microgreens, sprouts, or parsley

Instructions

  • While the bread is toasting, slice your avocado and hard boiled egg, and chop your greens.
  • When the toast is done, spread the romesco on each slice. 
  • Layer with greens, avocado and egg.
  • Top it with salt and pepper to taste, or even some red pepper flakes.

Video

Notes

NOTES:
To make hard boiled eggs: Heat a large saucepan with water (enough to cover the eggs once they're added) and bring to a boil. Gently lower the eggs into the boiling water using a slotted spoon and boil for 6 1/2 minutes. While the eggs are cooking, prepare an ice bath by filling a large bowl with ice and topping it off with water. Remove the eggs and place them directly in the ice bath for at least 2-3 minutes.
Variation: If you choose to have a fried egg, melt some butter or coconut oil in a skillet warmed on medium high. Crack the egg into the pan, adding a bit of salt and pepper to taste. Add no more than a tbsp of water to the pan, cover and let cook until the white is crispy and the yolk is just about set. It generally takes about 4 minutes. (Nutrition for this recipe does not include the frying butter/oil. Add ½ “thumb” or 5 grams of fat per teaspoon used.)

Hand Size Portions

Nutrition Facts
Avocado Toast with Egg and Romesco Sauce
Amount per Serving
Calories
282
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
7
g
Cholesterol
 
164
mg
55
%
Sodium
 
318
mg
14
%
Potassium
 
434
mg
12
%
Carbohydrates
 
18
g
6
%
Fiber
 
5
g
21
%
Sugar
 
4
g
4
%
Protein
 
10
g
20
%
Vitamin A
 
312
IU
6
%
Vitamin C
 
5
mg
6
%
Calcium
 
81
mg
8
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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Palm: .5
Fist: .25
Handful: .5
Thumb: 1.5

Hand Portions

When you look at the nutritional values of a meal to log what you are eating, that is called tracking macros. A lot of people use this method to reach their health goals.

Looking at hand portion size and using this method to gauge how and what you eat is also a great method to help you reach your health goals. Many people who use this method often think this form of tracking meals is easier and more sustainable for a lifetime.

Want to learn more about hand portion size and how to use it to reach your goals? Check out the article How to Get Started with Hand Portion Sizes.

Michelle Johnson Jerome is an expert on busting through perfectionism. She is passionate about helping others live life with purpose and joy. By drawing on her extensive experience as a nutrition coach, personal trainer, and yoga instructor she helps develop a realistic approach to goal setting that allows you to make progress and stop obsessing over mistakes.

Find other articles written by Michelle on her coach profile. Discover your "easy button": learn how to manage life's unpleasant parts so you can move forward, reach your goals, and live your best life.