The Ultimate Protein-Rich Smashed Avocado Toast with Runny Soft-Boiled Egg & Crunchy Pumpkin Seeds
Avocado toast has undeniably cemented its place in modern culinary culture, and for exceptionally good reasons. This simple yet sophisticated dish is not just a passing trend; it’s a staple beloved for its unparalleled combination of speed, ease of preparation, nutritional value, and exquisite taste. Our rendition elevates this classic, transforming it into a truly satisfying and protein-packed meal. Featuring an irresistibly runny soft-boiled egg and a generous scattering of crunchy, toasted pumpkin seeds, this recipe promises to be your new go-to for a healthy, delicious, and Instagram-worthy experience. It’s more than just a meal; it’s a moment of pure culinary delight, perfectly balanced in flavor and texture.
You’ve undoubtedly encountered countless images of avocado toast gracing your Instagram feed. For many, it began as a quirky internet phenomenon, a dish so ubiquitous it almost felt cliché. I confess, I was once among the skeptics, rolling my eyes at yet another perfectly plated shot. That is, until hunger struck, and the only readily available ingredients in my kitchen were a perfectly ripe avocado and a loaf of fresh bread. Necessity, as they say, is the mother of invention, and there I was, crafting my very first avocado toast. The experience was transformative. I even captured its inherent photogenic quality with a picture – though I ultimately decided against posting it, fearing it was too basic for the ‘gram. My initial creation was straightforward: a thick slice of toasted bread, simply mashed avocado, a drizzle of fresh lime juice, and a sprinkle of fleur de sel and black pepper. It was astonishingly easy, taking me a mere three minutes from start to finish. Yet, despite its simplicity, I was utterly captivated by how incredibly satisfying and flavorful such an unassuming dish could be.
And so, I’ve reached that inevitable point in my culinary journey: I am now enthusiastically sharing my definitive recipe for smashed avocado toast on my blog, proudly adding my contribution to the expansive #avocadotoast community on Instagram. Since that initial “accidental” foray into the world of avocado toast, I’ve experimented with numerous variations, exploring different toppings and flavor profiles. However, I consistently find myself returning to what I consider the pinnacle of avocado toast perfection: the classic soft-boiled egg topping. The magic lies in the perfectly runny yolk, which cascades over the creamy avocado, acting as an opulent, silky sauce that binds all the flavors together. Beyond its delightful texture and richness, the egg white significantly boosts the protein content, making this version substantially more filling and nutritious. To ensure sustained energy and prevent any pre-meal hunger pangs, I further enhance this tartine with a generous sprinkle of toasted pumpkin seeds. These seeds provide a welcome, delightful crunch that contrasts beautifully with the soft textures, alongside an added layer of nutty flavor and a wealth of essential nutrients.
This protein-rich smashed avocado toast isn’t just a breakfast item; it’s a versatile dish that shines as a quick lunch, a satisfying snack, or even a light dinner. It’s a testament to the fact that healthy eating can be both convenient and incredibly indulgent. The combination of healthy fats from the avocado, high-quality protein from the egg, and nutrient-dense pumpkin seeds creates a powerhouse meal that supports energy levels and overall well-being. Avocado, known for its monounsaturated fats, fiber, and vitamins K, C, B6, and E, pairs perfectly with eggs, which are a complete protein source, rich in choline and vitamin D. Pumpkin seeds add magnesium, zinc, antioxidants, and even more healthy fats and fiber, rounding out this meal into a truly wholesome experience. Choosing high-quality, artisanal whole-wheat bread further contributes complex carbohydrates and additional fiber, making this a balanced and sustaining option for any time of day.
Have you embraced the deliciousness of smashed avocado toast yet? If this culinary delight has somehow eluded your palate, I wholeheartedly challenge you to try this particular recipe. It’s more than just a meal; it’s an experience that could permanently elevate your quick, last-minute lunch options, transforming them from mundane to magnificent, forever.
Pin Recipe
Soft-Boiled Egg and Smashed Avocado Toast
20 minutes
5 minutes
25 minutes
2
servings
Marie Asselin, FoodNouveau.com
Ingredients
-
2
large eggs -
1
ripe avocado -
1
fresh lime -
Fleur de sel
or high-quality sea salt flakes, to taste -
Freshly ground black pepper
to taste -
2
thick slices of whole wheat bread
(or your favorite artisanal bread) -
Toasted pumpkin seeds
(pepitas), for garnish -
Best-quality extra-virgin olive oil
for drizzling -
Dukkah
(optional, for added flavor and crunch)
Instructions
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To prepare your perfectly soft-boiled eggs, gently place the two eggs into a small saucepan. Cover them generously with cold water, ensuring there’s at least an inch of water above the eggs. Place the pot over medium-high heat and bring the water to a gentle simmer, just when small bubbles begin to form. Once simmering, immediately set a timer for precisely 4 minutes and 30 seconds. It’s crucial to maintain a low simmer rather than a rolling boil, as vigorous boiling can cause the delicate eggshells to crack. When the timer signals completion, promptly remove the eggs from the hot water using a slotted spoon and transfer them directly into a bowl filled with ice water. Allow them to cool completely in the ice bath for 5 to 10 minutes; this stops the cooking process and makes them easier to peel. For convenience, you can prepare the eggs up to two days in advance, store them unpeeled in their shells within an airtight container in the refrigerator.
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Next, prepare the avocado. Carefully slice the ripe avocado open vertically around the pit. Twist the two halves apart, then gently remove the pit by striking it with the blade of a knife and twisting it out, or by scooping it with a spoon. Scoop the vibrant green flesh into a shallow bowl or directly onto a plate. Halve the fresh lime and generously squeeze its juice over the avocado. I personally prefer my smashed avocado with a zesty, pronounced lime flavor, so I use the juice of a whole lime. If you prefer a milder taste, start with half the lime’s juice and add more to your preference. Using a fork, thoroughly smash the avocado to your desired consistency – whether you prefer it chunky or smooth – while incorporating the lime juice. Season with fleur de sel (or sea salt flakes) and freshly ground black pepper to taste, ensuring a balanced flavor profile.
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With the eggs now perfectly cooled, it’s time to peel them. Gently crack the shell all around by tapping it on a hard surface, then carefully peel away the shell under a stream of cool running water. This technique helps to wash away any tiny flecks of shell that might cling to the egg white, ensuring a pristine finish. Once peeled, place the soft-boiled eggs on a paper towel to dry while you prepare the bread for toasting.
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Toast both slices of your chosen bread until they are golden brown and perfectly crisp. If your bread slices are too thick or unusually shaped for a standard toaster, you can achieve excellent results by toasting them in a dry skillet over medium heat, flipping occasionally. Arrange the warm, toasted slices of bread on two individual serving plates. Divide the flavorful smashed avocado mixture evenly between the two tartines, spreading it generously from edge to edge. Carefully slice each soft-boiled egg in half lengthwise and place one half on top of each avocado-covered toast, ensuring the luscious, runny yolk is proudly displayed. To finish, generously sprinkle with crunchy toasted pumpkin seeds and, if desired, a pinch of aromatic dukkah for an extra layer of flavor and texture. A final delicate drizzle of best-quality extra-virgin olive oil adds richness and a beautiful sheen. Serve your ultimate protein-rich smashed avocado toast immediately and savor every bite.
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