This isn’t your average avocado toast β white beans mashed right into the avocado add a serious protein and fibre boost while keeping the texture creamy and satisfying. Topped with a runny poached egg, it delivers a well-balanced breakfast with around 24g of protein per serving that actually keeps you full. It comes together in under 20 minutes and works just as well for a quick weekday morning as it does for a relaxed weekend brunch.
Recipe
Smashed White Bean and Avocado Toast with Poached Egg
Nutrition Per Serving
430Calories
24gProtein
38gCarbs
20gFat
Ingredients
- 2 slices thick sourdough or whole grain bread, toasted
- 1 ripe avocado, halved and pitted
- 200g canned white beans (cannellini), drained and rinsed
- 1 tbsp fresh lemon juice
- 1 small clove garlic, minced or grated
- 2 tbsp extra virgin olive oil, divided
- 2 large eggs
- 1 tbsp white wine vinegar
- 1/4 tsp chilli flakes (optional, for heat)
- to taste flaky sea salt and freshly ground black pepper
- small handful fresh parsley or microgreens, to serve
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Instructions
- In a medium bowl, combine the drained white beans, avocado flesh, lemon juice, garlic, and 1 tablespoon of olive oil. Mash together with a fork until mostly smooth but still slightly chunky. Season well with salt and black pepper.
- Toast your bread slices until golden and sturdy enough to hold the topping.
- Bring a medium saucepan of water to a gentle simmer over medium heat. Add the white wine vinegar and stir the water in a slow circular motion to create a gentle whirlpool.
- Crack one egg into a small cup or ramekin, then carefully lower it into the centre of the whirlpool. Repeat with the second egg. Poach for 3β4 minutes for a set white with a runny yolk, then lift out with a slotted spoon and blot dry on a paper towel.
- While the eggs poach, drizzle the remaining tablespoon of olive oil over the toasted bread slices.
- Divide the smashed white bean and avocado mixture evenly between the two toast slices, spreading it all the way to the edges.
- Place a poached egg on top of each toast, then finish with chilli flakes, a pinch of flaky salt, a crack of black pepper, and fresh parsley or microgreens.
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