Soft-Boiled Egg and Avocado Toast with Chili Flakes
A jammy soft-boiled egg over creamy smashed avocado on toasted gluten-free bread, finished with olive oil, chili flakes, and a sprinkle of sunflower seeds for selenium-rich crunch.
- Prep
- 5 min
- Cook
- 8 min
- Total
- 13 min
- Servings
- 1
Ingredients
- 2wholelarge eggs
- 1/2wholeripe avocado (about 75 g)
- 1slicecertified gluten-free bread
- 1tspextra-virgin olive oil
- 1tbspsunflower seeds (about 9 g)
- 1/4tspchili flakes
- 1/2tspfresh lemon juice
- 1pinchsalt
- 1pinchblack pepper
Instructions
- 01
Bring a small pot of water to a gentle boil. Lower the eggs in with a spoon and cook for 6 to 7 minutes for a jammy, soft-set yolk.
- 02
While the eggs cook, toast the gluten-free bread until golden and crisp.
- 03
Scoop the avocado into a bowl, add the lemon juice and a pinch of salt, and mash with a fork until creamy but still a little chunky.
- 04
When the eggs are done, transfer them to a bowl of cold water for 1 minute, then gently peel.
- 05
Spread the smashed avocado over the toast. Halve the soft-boiled eggs and lay them on top, letting the yolk run.
- 06
Drizzle with olive oil, scatter the sunflower seeds and chili flakes over the top, and finish with black pepper. Serve right away.
Nutrition (per serving)
- Calories
- 425kcal
- Protein
- 17g
- Carbs
- 21g
- Fat
- 27g
- Fiber
- 7g
- Selenium
- 38mcg
- Zinc
- 2.5mg
- Iron
- 3mg
- B12
- 1.2mcg
- Iodine
- 48mcg
- Sodium
- 380mg
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