Australian · breakfast
Avocado Yoghurt Toast with Poached Egg and Dukkah
Video by Recipe30 on YouTube · Open on YouTube
- Vegetarian
Contains: Gluten, Egg, Milk, Tree nuts, Sesame. Check labels on stock, sauces and spice mixes.
A poached (not fried) egg on sourdough with an avocado–yoghurt spread and wilted spinach: about 17 g of protein and 7 g of fibre, and rich in folate, vitamin K and selenium.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Mash the avocado with the Greek yoghurt, grated garlic, lemon juice, salt and pepper until smooth and creamy. 0:22
- Bring a small pan of water to a gentle simmer and add the vinegar. Crack the egg into a cup, slide it into the water and poach 2½–3 minutes for a runny yolk. 1:16
- Meanwhile, toast the bread until golden and crisp. Warm ½ tsp olive oil in a frying pan and wilt the spinach for about 30 seconds. 1:36
- Drizzle the toast with a little olive oil, spread over the avocado cream and top with the spinach. 2:37
- Lift out the egg with a slotted spoon, drain it briefly on paper towel and set it on the spinach. Finish with a drizzle of olive oil, the dukkah and chives, plus salt and pepper if your dukkah is unseasoned. 2:24
Tip. Use a very ripe avocado and thick Greek yoghurt for the creamiest spread, and crack the egg into a cup first for a neater poach. Wholegrain bread adds more fibre.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 1
Where the energy comes from one serve
- Net carbs 28%
- Protein 15%
- Fat 57%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 87% of the 31 g of net carbs come from the thick slice sourdough bread. To cut carbs, try less bread, or serving it on the side.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High100%
121 µg a serve, mostly from baby spinach leaves (80%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium High60%
33 µg a serve, mostly from fresh egg (47%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate High37%
147 µg a serve, mostly from ripe avocado (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B12 High32%
0.8 µg a serve, mostly from fresh egg (71%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin E High27%
4 mg a serve, mostly from ripe avocado (39%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin B6 High23%
0.4 mg a serve, mostly from ripe avocado (50%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin A High21%
188 µg a serve, mostly from baby spinach leaves (50%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C Source17%
15 mg a serve, mostly from ripe avocado (49%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Magnesium Source16%
66 mg a serve, mostly from ripe avocado (33%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source16%
1.8 mg a serve, mostly from fresh egg (31%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source15%
2.7 mg a serve, mostly from thick slice sourdough bread (31%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source14%
680 mg a serve, mostly from ripe avocado (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Omega-3 Source14%
0.2 g a serve, mostly from ripe avocado (37%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
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Calcium9%
122 mg a serve, mostly from greek yoghurt (27%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D6%
1.1 µg a serve, mostly from fresh egg (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Recipe30; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.