Fried Egg Avocado Toast

So if there are two things I’ve ranted about, explored my feelings about, talked about having a “complicated relationship” with, it’s lunch and eggs. When I was growing up, my dad worked from home, so he went to lunch every day to get out of the house. When we were home during the day, he always brought us with him. So when I reached adulthood and learned that one doesn’t typically go out for lunch on a daily basis, it was a harsh reality. And eggs. Some medical and/or mental health professional should evaluate my feelings on eggs because there is not a food in the world that I crave so much and yet makes me toss my cookies with little to no warning so frequently (or ever…there are literally no other foods that are like that for me.)

After learning how to properly fry an egg, it became one of my favorite things. I frequently ate it for breakfast or lunch (or dinner, let’s face it.) But one little thing is that I love two eggs, two pieces of toast, and the toast needs to be buttered. And since I’m working hard at losing weight right now, I need to cut some corners. Enter Avocado Toast.

In case you don’t ever log into Pinterest or Instagram, avocado toast is precisely that: mashed avocado on toast (sidenote: remember on Gilmore Girls when Emily made Lorelai toast with mashed banana on it when she was sick? Avocado toast is better than that). I sometimes eat avocado toast, with a little green Tabasco (I’m gonna talk about green Tabasco a lot in this post and let’s just get it out of the way that this is not sponsored, I’m just slightly obsessed with it), lime juice, and salt. It’s tasty. It’s more filling than just a piece of toast with butter on it. But, at least for me, it has too many calories for a snack but not enough staying power for a meal.

So lately, my favorite lunch (and sometimes breakfast) has been this Fried Egg Avocado Toast. It’s filling but not heavy, satisfying, full of flavor, quick and easy, and loaded up with things that are good for you.

Fried Egg Avocado Toast-8 copy

You’re going to need 1 slice of whole wheat bread (I used Nature’s Own whole wheat bread because it’s my favorite whole wheat bread that I can easily find at all my grocery stores; use what you like best!), 1/4 of a ripe avocado, 1/4 of a lime, 4-5 cherry or grape tomatoes cut in half, a few slices of onion (just a few rings, you don’t need full slices. Or maybe you do, you just don’t want to kiss anyone ever again), some alfalfa sprouts (I love them, but if they creep you out or you can’t find them, you can totally leave them off), and an egg.

Fried Egg Avocado Toast

Have all your ingredients ready to go because this will move fast. Toast the bread as desired. Begin frying the egg.

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When the toast is done, place the avocado onto the toast…

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gently mash the avocadoFried Egg Avocado Toast-3Squeeze the lime juice on the mashed avocado and season with salt and green Tabasco Sauce.

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Add the onions, sprouts, and tomatoes.

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When the egg is done cooking, place on top of everything and top with a few more dashes of green Tabasco and a little more salt to taste.

Fried Egg Avocado Toast from Our Best Bites

Fried Egg Avocado Toast

A quick and easy power lunch or breakfast perfectly portioned for 1 person!
Total Time 5 minutes


  • 1 slice whole wheat bread I used Nature's Own
  • 1/4 ripe avocado
  • 1/4 lime
  • Green Tabasco Sauce optional, but in my world, not really
  • 2-3 sliced onion rings
  • 4-5 cherry or grape tomatoes halved
  • A pinch of alfalfa sprouts about 2 tablespoons
  • 1 egg
  • Butter oil, or non-stick cooking spray


  • Have all your ingredients ready to go because this will move fast. Toast the bread as desired. Begin frying the egg. When the toast is done, gently mash the avocado on it. Squeeze the lime juice on the mashed avocado and season with salt and green Tabasco Sauce. Add the onions, sprouts, and tomatoes. When the egg is done cooking, place on top of everything and top with a few more dashes of green Tabasco and a little more salt to taste.


Nutrition Information

  • Calories: 232
  • Fat: 14
  • Saturated Fat: 4
  • Carbs: 18
  • Fiber: 7
  • Sugar: 1
  • Protein: 13
  • Weight Watchers Smart Points: 7


Serving: 1g
Author: Our Best Bites
Did You Make This Recipe?Snap a picture, and hashtag it #ourbestbites. We love to see your creations on our Instagram @ourbestbites!
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Meet The Author

Sara Wells

Sara Wells co-founded Our Best Bites in 2008. She is the author of three Bestselling Cook Books, Best Bites: 150 Family Favorite RecipesSavoring the Seasons with Our Best Bites, and 400 Calories or Less from Our Best Bites. Sara’s work has been featured in many local and national news outlets and publications such as Parenting MagazineBetter Homes & GardensFine CookingThe Rachel Ray Show and the New York Times.

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Questions & Reviews

  1. I have been making this as a quick weeknight dinner. I bought some Wholly Guacamole cups for ease ( I know actual avocados are probably cheaper). After I toast my Dave’s Killer Bread I drizzle it with OBB dipping oils, then avocado, then egg. So tasty!

  2. My husband has always cooked the eggs in our marriage. I read your tutorial on how to fry an egg and decided to give it a go. Amazing!! I feel so empowered. And I’ve made this toast three times this week. It’s fabulous.

  3. Avocados are one of my most favorite foods. In fact I had it for dinner tonight. Love all your delicious dishes!

  4. Thank you so much for including nutritional information, including the sat fat! I wish skill of your records had them listed, but it looks like you have started doing that and in live it!!! Thank you!

  5. This looks fab – great way to turn avocado toast into a full lunch. Everything’s better topped with a fried egg! 😉

  6. Where did you get that Cast Iron pan and the pretty white plate? This combo of avocado toast sounds delicious.

    1. That one is actually a small non-stick pan, but aside from eggs and crepes, I basically swear by my cast iron pans! You can find them in all sizes on Amazon (I bought 4 tiny ones awhile back for pizzookies and deep dish pizzas). And that plate is from Pier 1! 🙂

  7. Okay, I’m freaking out a little.
    One of my resolutions this year is to learn hand-lettering. Then an email from your blog arrived yesterday, pretty much stating the same thing.
    Today, my hubs wanted leftover lasagna (I didn’t want pasta and cheese again). So I decided to have avocado toast with a fried egg for dinner! Very weird!!

  8. Looks delicious and easy! I love love green Tabasco sauce.

    How do you store the left over avocado for making this again the next day? 🙂

    1. I keep as much of the avocado together as I can and then I keep the remaining pieces around the pit. If you want, you can sprinkle a little lime or lemon juice on them and then use them quickly. If they start to get brown and you’re not crazy about it, you can just shave off the outermost layer and the inside will be perfect! 🙂

      1. Since you are using onions anyway if you store the leftover avocado with the onion it won’t go brown

  9. It’s so funny that you posted this today because this is what I ate for dinner last night! 🙂 I jazzed up my version with some OBB dipping oil on the bread, then used Wholly Guacamole (because my grocery store’s avocado selection was dismal), and topped with an egg fried in OBB garlic oil. Topped with a little salt and pepper and I was completely satisfied.

      1. I also like to boil an egg, mash it with a little light mayo and top with OBB dipping oil served on wheat toast. A great easy breakfast or snack!

  10. I’m in full calorie counting mode and often found thinking, “what the freak am I gonna eat!?” Everything seems to take so much more planning. So, thank you for this. Making today!