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Poached Eggs on Avocado Toast with Sautéd Vegetables

Poached Eggs on Avocado Toast with Sautéd Vegetables

This is a high-protein breakfast that’s perfect for weekend brunch at home, or anytime you want a meal that keeps you feeling full
Serves
1
Prep time
5 minutes
Cooking time
10 minutes

Want more breakfast ideas? Try my Egg & Veggie Breakfast Wrap or my Air Fryer Frittata

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Helpful Tips

Storage

This one is best fresh. If you’re prepping ahead, you can cook the capsicum, onion and bacon in advance and store in the fridge for up to 3 days. Reheat in a pan or microwave, then make fresh toast and eggs to serve.

Substitutions

  • ‍Eggs: swap poached for fried, scrambled, or soft-boiled.
  • ‍Bread: use sourdough, multigrain or gluten-free
  • ‍Avocado: swap for cottage cheese
  • ‍Bacon: use turkey bacon, ham, or extra egg whites for more protein.
  • ‍Veg: capsicum/onion can be swapped for spinach, mushrooms, zucchini, or tomatoes.

Serving Suggestions

Helpful Tips

Storage

This one is best fresh. If you’re prepping ahead, you can cook the capsicum, onion and bacon in advance and store in the fridge for up to 3 days. Reheat in a pan or microwave, then make fresh toast and eggs to serve.

Substitutions

  • ‍Eggs: swap poached for fried, scrambled, or soft-boiled.
  • ‍Bread: use sourdough, multigrain or gluten-free
  • ‍Avocado: swap for cottage cheese
  • ‍Bacon: use turkey bacon, ham, or extra egg whites for more protein.
  • ‍Veg: capsicum/onion can be swapped for spinach, mushrooms, zucchini, or tomatoes.

Serving Suggestions

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Serving Scaler

Serves
1
1x
2x
3x

Ingredients

  • 2 slices wholegrain bread
  • ½ medium avocado (approx. 75g)
  • 2 eggs
  • 2 rashers lean shortcut bacon (approx. 60g total)
  • Salt and pepper, to taste
  • Chilli flakes (optional)
  • Lemon juice (optional)

For the sautéd vegetables:

  • ½ red capsicum, finely diced
  • ¼ brown onion, finely diced
  • Olive oil spray or 1 tsp olive oil
  • Pinch of salt

Nutritional Information

(
per serving, based on
1
)
Nutrient
Amount
Calories
560
kcal
Protein
35
g
Carbohydrates
50
g
Fat
24
g
Fibre
10
g

Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.

Directions

  1. Heat a non-stick pan over medium-high heat. Cook shortcut bacon for 2–3 minutes per side until golden. Set aside.
  2. In the same pan, add capsicum and onion with olive oil. Cook for 4–6 minutes until softened and slightly caramelised. Season with salt.
  3. Toast the bread.
  4. Mash avocado with salt, pepper and a squeeze of lemon. Spread onto toast.
  5. Bring a small pot to a gentle simmer. Crack in eggs and poach 3–4 minutes (soft yolk).
  6. Remove the eggs with a slotted spoon and let them drain briefly.
  7. To serve, place the eggs on the avocado toast, spoon the capsicum and onion alongside, and add the lean bacon on the side. Finish with cracked pepper and chilli flakes.
Keep screen on
Thank you! Your submission has been received!
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Ingredients
Directions

Serving Scaler

Serves
1
1x
2x
3x

Ingredients

  • 2 slices wholegrain bread
  • ½ medium avocado (approx. 75g)
  • 2 eggs
  • 2 rashers lean shortcut bacon (approx. 60g total)
  • Salt and pepper, to taste
  • Chilli flakes (optional)
  • Lemon juice (optional)

For the sautéd vegetables:

  • ½ red capsicum, finely diced
  • ¼ brown onion, finely diced
  • Olive oil spray or 1 tsp olive oil
  • Pinch of salt

Nutritional Information

(
per serving, based on
4 servings
)
Nutrient
Amount
Calories
560
kcal
Protein
35
g
Carbohydrates
50
g
Fat
24
g
Fibre
10
g

Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.

Directions

  1. Heat a non-stick pan over medium-high heat. Cook shortcut bacon for 2–3 minutes per side until golden. Set aside.
  2. In the same pan, add capsicum and onion with olive oil. Cook for 4–6 minutes until softened and slightly caramelised. Season with salt.
  3. Toast the bread.
  4. Mash avocado with salt, pepper and a squeeze of lemon. Spread onto toast.
  5. Bring a small pot to a gentle simmer. Crack in eggs and poach 3–4 minutes (soft yolk).
  6. Remove the eggs with a slotted spoon and let them drain briefly.
  7. To serve, place the eggs on the avocado toast, spoon the capsicum and onion alongside, and add the lean bacon on the side. Finish with cracked pepper and chilli flakes.
Keep screen on
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Ingredients

  • 2 slices wholegrain bread
  • ½ medium avocado (approx. 75g)
  • 2 eggs
  • 2 rashers lean shortcut bacon (approx. 60g total)
  • Salt and pepper, to taste
  • Chilli flakes (optional)
  • Lemon juice (optional)

For the sautéd vegetables:

  • ½ red capsicum, finely diced
  • ¼ brown onion, finely diced
  • Olive oil spray or 1 tsp olive oil
  • Pinch of salt

Nutritional Information

(
per serving, based on
4 servings
)
Nutrient
Amount
Calories
560
kcal
Protein
35
g
Carbohydrates
50
g
Fat
24
g
Fibre
10
g

Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.

Process

Directions

  1. Heat a non-stick pan over medium-high heat. Cook shortcut bacon for 2–3 minutes per side until golden. Set aside.
  2. In the same pan, add capsicum and onion with olive oil. Cook for 4–6 minutes until softened and slightly caramelised. Season with salt.
  3. Toast the bread.
  4. Mash avocado with salt, pepper and a squeeze of lemon. Spread onto toast.
  5. Bring a small pot to a gentle simmer. Crack in eggs and poach 3–4 minutes (soft yolk).
  6. Remove the eggs with a slotted spoon and let them drain briefly.
  7. To serve, place the eggs on the avocado toast, spoon the capsicum and onion alongside, and add the lean bacon on the side. Finish with cracked pepper and chilli flakes.
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Breakfast
Breakfast

Poached Eggs on Avocado Toast with Sautéd Vegetables

This is a high-protein breakfast that’s perfect for weekend brunch at home, or anytime you want a meal that keeps you feeling full
Serves
1
Prep time
5 minutes
Cooking time
10 minutes

Ingredients

  • 2 slices wholegrain bread
  • ½ medium avocado (approx. 75g)
  • 2 eggs
  • 2 rashers lean shortcut bacon (approx. 60g total)
  • Salt and pepper, to taste
  • Chilli flakes (optional)
  • Lemon juice (optional)

For the sautéd vegetables:

  • ½ red capsicum, finely diced
  • ¼ brown onion, finely diced
  • Olive oil spray or 1 tsp olive oil
  • Pinch of salt

Nutritional Information

(
per serving, based on
4 servings
)
Nutrient
Amount
Calories
560
kcal
Protein
35
g
Carbohydrates
50
g
Fat
24
g
Fibre
10
g

Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.

Directions

  1. Heat a non-stick pan over medium-high heat. Cook shortcut bacon for 2–3 minutes per side until golden. Set aside.
  2. In the same pan, add capsicum and onion with olive oil. Cook for 4–6 minutes until softened and slightly caramelised. Season with salt.
  3. Toast the bread.
  4. Mash avocado with salt, pepper and a squeeze of lemon. Spread onto toast.
  5. Bring a small pot to a gentle simmer. Crack in eggs and poach 3–4 minutes (soft yolk).
  6. Remove the eggs with a slotted spoon and let them drain briefly.
  7. To serve, place the eggs on the avocado toast, spoon the capsicum and onion alongside, and add the lean bacon on the side. Finish with cracked pepper and chilli flakes.