Avocado Toast Egg
A satisfying avocado toast egg that delivers 19g of protein in just 390 calories. Perfect for meal prep and healthy breakfast options.
Adjust Servings
Macronutrient Breakdown
Ingredients
- eggs
- olive oil
- salt and pepper
- ripe avocado
- lime juice
- cilantro
Instructions
- 1
Heat oil in a non-stick pan over medium heat.
- 2
Crack eggs and cook as directed.
- 3
Season with salt and pepper.
Nutrition Facts
About Avocado Toast Egg
A satisfying avocado toast egg that delivers 19g of protein in just 390 calories. Perfect for meal prep and healthy breakfast options.
This breakfast recipe provides a moderate amount of protein with 390 calories per serving.
This recipe requires some cooking experience but is straightforward to follow. The total preparation and cooking time is 19 minutes.
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Methodology & Nutrition Data Sources — Avocado Toast Egg
How we calculate Avocado Toast Egg nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (390 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (19g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (34g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (21g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (2g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Avocado Toast Egg?
Avocado Toast Egg contains approximately 390 calories per serving, making it a moderate option for a healthy breakfast.
Is Avocado Toast Egg good for weight loss?
Yes, Avocado Toast Egg can be part of a weight loss diet. With 390 calories and 19g of protein per serving, it helps keep you satisfied.
How much protein does Avocado Toast Egg have?
Avocado Toast Egg provides 19g of protein per serving, which is good for supporting muscle maintenance and satiety.
How long does it take to make Avocado Toast Egg?
Avocado Toast Egg takes about 5 minutes to prepare and 14 minutes to cook, totaling 19 minutes from start to finish.
Can I meal prep Avocado Toast Egg?
Yes, Avocado Toast Egg stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Avocado Toast Egg?
Per serving: 390 calories, 19g protein, 34g carbs, 21g fat. This makes it a balanced breakfast option.