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Breakfast

Avocado toast + egg

Rest-day breakfast, or a Saturday when there is time to fry an egg.

Servings
1
Total
8 min
Skill
Easy

What you need

Ingredients

Making for

1 serving

  • Whole-grain bread2 each
  • Avocado0.5 each
  • Eggs1 each
  • Lemons0 each

Quantities scale linearly with servings. Round to the nearest practical amount when shopping.

Steps

  1. 1

    Mash the avocado with salt and lemon before it goes near the toast

    Half an avocado mashed in a bowl with salt and a squeeze of lemon. Mashed straight onto toast you cannot season it evenly, and unseasoned avocado tastes of very little.

  2. 2

    Fry the egg on medium-low, covered

    A lid over a medium-low pan steams the top of the yolk so the white sets without the base going brown and rubbery. About three minutes.

    3:00

  3. 3

    Avocado, then egg, then salt

    Toast, avocado, egg on top, a final pinch of salt and pepper on the yolk.

Coach's notes

  • About 20 g of protein and a lot of monounsaturated fat, which makes it a slow breakfast. Better on a rest day than an hour before running.
  • A ripe avocado gives slightly under gentle pressure at the stem. Rock hard ones will not mash and stringy ones are past it.
  • This is the breakfast that got wrongly used as the photo for scrambled eggs and toast on this site for a while. Now it is a real recipe.
  • Chilli flakes for an older athlete, left off for a younger one.