Simple Avocado Poached Eggs

Recipe Image

Total Time:    15 minutes

Difficulty:      Easy

Makes:             0 servings

Nutritional per serving
Calories: 556 kcal
Fat: 43 g
Protein: 31 g
Carbohydrates: 32 g

11-Sep 2015, by Lee Sandwith

An avocado-and-egg combination? Hmmm… I can almost imagine the lines of doubt creasing your forehead and “cholesterol and fat alert!” shrieking in your brain.

Let’s debunk the myths once and for all.

With nearly 20 vitamins and minerals per 1-oz of serving, avocado is an excellent nutrient source. While it is true that it is high in fat, it does not contain cholesterol. It provides a healthy type of fat called oleic acid, a monosaturated fat that is actually good for the heart. Eggs on the other hand, are high in cholesterol –  the egg yolk in particular. However, research has proven that its effect on blood cholesterol is very minimal compared to trans fat and saturated fat. Moderate egg consumption does not increase heart disease risk at all in healthy individuals.

Now that your cholesterol and fat alert has stopped blinking, it’s time to start working on this recipe from Pinch of Yum. This Simple Avocado Poached Eggs recipe is a savory twist to good old poached egg on toast.


  • 2 eggs
  • 2 slices whole grain bread
  • ⅓ avocado
  • 2 tablespoons shaved Parmesan cheese
  • salt and pepper for topping
  • fresh herbs (parsley, thyme, or basil) for topping
  • quartered heirloom tomatoes for serving


  1. Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom).
  2. Drop the metal rims (outer rim only) of two mason jar lids into the pot so they are laying flat on the bottom.
  3. When the water is boiling, turn off the heat and carefully crack the eggs directly into each rim.
  4. Cover the pot and poach for 5 minutes (4 for super soft, 4:30 for soft, 5 or more for semi-soft yolks).
  5. While the eggs are cooking, toast the bread and smash the avocado on each piece of toast.
  6. When the eggs are done, use a spatula to lift the eggs out of the water.
  7. Gently pull the rim off of the eggs and place the poached eggs on top of the toast.
  8. Sprinkle with Parmesan cheese, salt, pepper, and fresh herbs; serve with the fresh quartered heirloom tomatoes.

Tips & Alternatives

Adding a teaspoon of vinegar to the water before boiling helps the eggs stay together in the water.

Most of the fats in this recipe (from the avocado and the eggs) are healthy in moderation. If you want to reduce the fats, just scale back on the avocado or use egg whites in place of eggs.

Recipe and photo courtesy of Pinch of Yum

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