Avocado and Poached Egg Sandwich

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An energy-boosting start to your day.

Start your day right with this savory, energy-boosting Smashed Avocado and Poached Egg Sandwich! Mashed avocado and oozy egg yolk form a beautiful blend of protein and healthy fats guaranteed to keep you feeling full and focused. Served on crunchy, whole grain toast and topped with light seasonings, these two superfoods star in a sandwich bursting with health benefits.

Whipping it up is easy. Simply poach an egg and place it on one slice of toast, spread the avocado mixture on another, and voila! The power sandwich packs a bunch of tasty flavors and textures. Just one bite will turn you into a morning person!

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Smashed Avocado and Poached Egg Sandwich

This breakfast sandwich is easy to make and will energize your morning in the right way.
Cook Time 15 minutes
Total Time 15 minutes
Yield 1 person
Serving Size 1 serving (full recipe)
Course Breakfast
Cuisine American
Author SkinnyMs.


  • 2 whole-grain bread slices or whole-wheat, small pieces
  • 1 teaspoon lemon juice white vinegar or apple cider vinegar for substitute
  • 1 egg large or extra large
  • 1/2 avocado ripe
  • 1 teaspoon extra virgin olive oil
  • 1/2 teaspoon kosher or sea salt divided
  • 1/4 teaspoon black pepper
  • 1/2 cup salad greens of choice or baby spinach (optional)


  • Toast bread.
  • Poach eggs by bringing 2 inches of water with 1/4 teaspoon salt and lemon juice or vinegar to a simmer over high heat. Do not allow water to boil. If it begins boiling, reduce heat.
  • Crack the egg into a small bowl or mug and slide the egg into the water. Simmer for 3 to 4 minutes until egg white is solid, but the yolk is still liquid. Remove with a slotted spoon and place on paper towel/napkin to absorb any excess water. Place on toast.
  • Meanwhile, smash avocado with olive oil, 1/4 teaspoon of salt, and black pepper. Use a potato masher or pulse in a food processor or blender until pureed but slightly chunky. Spread onto one side of toast, top with salad greens or spinach if using, and place over egg toast. Enjoy!

Nutrition Information

Serving: 1serving (full recipe) | Calories: 399kcal | Carbohydrates: 31g | Protein: 13g | Fat: 26g | Saturated Fat: 5g | Cholesterol: 208mg | Sodium: 489mg | Fiber: 9g | Sugar: 4g |
SmartPoints (Freestyle): 10
Keywords Budget-Friendly, Quick and Easy, Vegetarian

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. One serving is half a sandwhich? That seems pretty unrealistic…most people eat an entire sandwhich for a meal, even for breakfast.

    1. Mary I thought the same thing cause I was like when you cut into the sandwich wouldn’t that make the egg run everywhere? Wouldn’t that extra side not be so good the next morning; and I can’t share cause my hubby doesn’t like runny yolk, so I guess I would eat the whole thing ore make it open faced to save on calories.

    1. Suzanne, Some bread and wraps (or tortillas) do not contain any sweeteners. As with any food always read the ingredient label. If you want to know exactly what you’re eating, try our recipe for Whole Grain Tortillas. 🙂

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