Avocado Toast with Microgreens
Ingredients Featured in Our Avocado Toast with Microgreens
Recipe Overview
This nutrient-dense Avocado Toast with Microgreens is a health booster you can enjoy all year round. Made with whole grain toast, creamy avocado, and topped with a perfectly poached egg and vibrant microgreens, this breakfast is both delicious and nutritious.
Simple to prepare, this avocado toast is hearty, nutritious, and easily adaptable. You can enjoy it with or without the poached egg and also customize it with additional toppings, like smoked salmon or feta cheese, to suit your dietary preferences.
About Our
Avocado Toast with Microgreens
In the world of breakfasts, avocado toast holds a special place, beloved for its simplicity, versatility, and nutritional value. Our Microgreens Avocado Toast recipe takes this classic dish to new heights, infusing it with layers of texture, flavor, and a burst of health benefits. Perfect for those seeking a quick yet wholesome start to their day, this recipe is a testament to how a few quality ingredients can transform breakfast into a gourmet experience.
At the core of this dish is the creamy, rich avocado spread on a crispy slice of whole grain bread. Avocado is not only delicious but also a great source of healthy fats, fiber, and vitamins E, C, and K. To this, we add a sprinkle of chia seeds, tiny powerhouses of nutrition that offer omega-3 fatty acids, antioxidants, and a slight crunch, enhancing the texture and health quotient of your toast.
To finish, a generous topping of fresh microgreens not only adds a splash of color and a peppery flavor but also packs a nutritional punch. Microgreens are a fantastic source of vitamins, minerals, and antioxidants, proving that great things indeed come in small packages. They bring a freshness that elevates the dish from a simple breakfast item to a sophisticated, café-quality creation.
Cycle hacking™ with jihi
Microgreens Avocado Toast is a versatile, protein-rich breakfast that serves as an excellent Cycle Hack™ for various phases of the menstrual cycle. During the follicular phase, when the body builds up energy and prepares for ovulation, it requires nutrients that support energy levels and hormone production. The combination of avocado, microgreens, and chia seeds provides essential vitamins, minerals, and healthy fats that support hormonal balance and energy production.
In the luteal and ovulating phases, the body benefits from the high nutrient content of this toast, especially the antioxidants from the microgreens and the healthy fats from the avocado. These nutrients support optimal health and vitality, helping to maintain a balanced internal environment and promoting overall well-being. Additionally, this toast is supportive during the menstrual phase, providing essential nutrients and hydration to support the body through this time.
Jihi Cycles
exactly when you need THEM MOST.
What You'll Need
AVOCADO
Creamy and rich in healthy fats, avocado provides a delicious base for the toast. It’s packed with vitamins and minerals, supporting heart health, brain function, and hormone balance.
BREAD
A slice of toasted whole grain bread offers a crunchy texture and additional fiber, supporting gut health and providing sustained energy.
CHIA SEEDS
These tiny seeds are packed with fiber, omega-3 fatty acids, and protein. They help stabilize blood sugar levels and add a crunchy texture to the toast.
EGG
Cooked to your preference, the egg provides high-quality protein and essential nutrients, making the toast a balanced meal.
MICROGREENS
These young greens add a burst of flavor and are rich in vitamins, minerals, and antioxidants, supporting overall health and vitality.
RED PEPPER FLAKES
Optional, but they add a spicy kick to the toast, enhancing its flavor and providing anti-inflammatory benefits.
SALT AND PEPPER
Essential seasonings that enhance the flavors of the other ingredients and add a final touch to the dish.
How to Make
Avocado Toast with Microgreens
PREPARE INGREDIENTS
Measure out all of the ingredients. Slice the avocado and set aside. Prepare the microgreens and seasonings.
POACH THE EGG
Fill a medium-sized saucepan with about 3 inches of water and bring to a gentle simmer. Add a tablespoon of white vinegar (optional). Crack the egg into a small bowl. Create a gentle whirlpool in the water and slide the egg into the center. Cook for 3-4 minutes, until the whites are set but the yolk is still runny. Remove with a slotted spoon and drain on a paper towel.
ASSEMBLE THE TOAST
Toast the whole grain bread to your desired level of crispiness. Spread the mashed avocado on the toast. Sprinkle chia seeds on top and season with sea salt and pepper. Add the poached egg on top of the avocado. Finally, finish with a generous handful of microgreens.
FAQs
Can I customize my avocado toast with different toppings?
Absolutely! Avocado toast is highly customizable. You can experiment with various toppings such as sliced radishes, crumbled feta cheese, smoked salmon, roasted red peppers, or any of your favorite additions.
What are the best types of bread to use for avocado toast?
The best bread for avocado toast is usually a sturdy whole-grain or sourdough bread that can hold the weight of the toppings without becoming soggy. However, feel free to use your favorite bread variety.
How do I know when my avocado is ripe enough for toast?
A ripe avocado should yield slightly to gentle pressure when squeezed in the palm of your hand. The skin should also be dark purple or black in color. Avoid any avocados that are too soft, too hard, or show signs of mold.
What is the best way to cook eggs for avocado toast?
The choice of egg preparation is entirely up to personal preference. Common options include poached, fried, over easy, or scrambled eggs. Our favorite method for this recipe is poached.
How to poach an egg?
To quickly poach an egg, you can use your electric pressure cooker. Place 1 cup of water in the bottom and add the rack to the insert. Spray a small ramekin or a silicone egg cup lightly with cooking spray or olive oil. Add the egg to the cup and place it on the rack. Cook on High pressure for 3 minutes and manually release pressure when done.
What if I don’t have chia seeds?
If you don’t have chia seeds, you can use flax seeds or hemp seeds as a substitute. Both will provide similar health benefits and a crunchy texture.
Can I make this recipe vegan?
Yes! To make this recipe vegan, you can omit the egg and use a tofu scramble or a slice of tomato for added flavor and nutrition.
How do I store leftovers?
This toast is best enjoyed fresh, but you can prepare the mashed avocado mixture ahead of time and store it in an airtight container in the refrigerator for up to 1 day. Assemble the toast just before serving.
Still hungry?
For more delicious and nutritious breakfast, check out our Coconut Matcha Chia Seed Pudding that’s full of tropical fruity flavors!
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If you love chia seed puddings, this Pomegranate Chia Seed Pudding Parfait is a healthy and satisfying start to your day.
If you’re looking for more gourmet toast options, don’t miss our Garden Toast with Edible Flowers, a vibrant and nutritious choice that brings a burst of color and flavor to your breakfast table.
Avocado Toast with Microgreens
Ingredients
- 1 slice whole grain bread (gluten-free optional)
- 1/2 avocado
- 1/2 - 1 tsp chia seeds
- salt and pepper
- pinch of red pepper flakes
- 1 egg
- 2 tbsp microgreens
Instructions
- First, to poach your egg, fill a medium-sized saucepan with about 3 inches of water. You can also add a tablespoon of white vinegar (optional, but helps the egg whites coagulate faster).
- While the water is boiling, toast the whole grain bread.1 slice whole grain bread
- Crack a fresh egg into a small bowl or ramekin. This makes it easier to slide the egg gently into the water and helps to maintain its shape.1 egg
- When the water is boiling, using a spoon, create a gentle whirlpool in the water. This can help the egg whites wrap around the yolk more neatly.
- Gently slide the egg from the bowl into the simmering water. If using the whirlpool method, add the egg to the center of the swirl. Let the egg cook undisturbed for about 3-4 minutes, depending on how runny you like the yolk. For a firmer yolk, cook for an additional minute or two.
- While the egg is cooking, scoop out and mash your avocado in a small bowl.1/2 avocado
- Spread the avocado mash on top of the toasted bread.
- When the egg is ready, use a slotted spoon to gently lift the poached egg out of the water. Place the egg on a plate lined with a paper towel to drain any excess water, and then carefully place on top of avocado mash.
- Sprinkle chia seeds on top.1/2 - 1 tsp chia seeds
- Season with salt and pepper, and red pepper flakes if using.salt and pepper, pinch of red pepper flakes
- Top with your avocado toast with fresh microgreens and enjoy! 🥑2 tbsp microgreens