Breakfast · Toast & breakfast sandwiches

Avocado toast

Name: Avocado toast
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Yield: 2 servings
Ingredients: 2 thick slices whole wheat bread; 1 large avocado; 2 tsp juice lemon; 2 pinches salt; a pinch red pepper flakes; 2 egg; 1 tsp olive oil, for the pan

The breakfast that defined a decade, done properly: good bread, a whole avocado, lemon, flaky salt — and a soft-fried egg, because the egg is what turns it from a snack into a meal.

Time: 10 min (5 prep + 5 cook)
Servings: 2
Per serving: 380 kcal
Protein: 13 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

2 thick slices whole wheat bread90 g
1 large avocado150 g
2 tsp juice lemon10 g
2 pinches salt2 g
a pinch red pepper flakes1 g
2 egg100 g
1 tsp olive oil, for the pan5 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Toast the bread properly — dark enough to stay rigid under the avocado. Floppy toast is a structural failure.
Mash the avocado roughly with the lemon and salt. Chunky beats smooth; you want texture, not spread.
Fry the eggs in the oil until the whites are set and the yolks still run.
Pile the avocado onto the toast, top each with an egg, and finish with pepper flakes and a last pinch of salt.

Can I skip the egg?

The egg is doing quiet work here: it roughly doubles the protein. Skip it and this becomes bread with fat on it — nice, but it won't hold you until lunch.

Why this score

easy to overeat

Dense calories with little protein, volume or fiber to fill you up.

Three routes to fullness — one is enough

14% of kcal

60% water

21 g/Mcal

What pulls it down

How scores work

Computed on the finished dish, not an average of the parts: 760 kcal goes into the pot, 358 g of ingredients comes out as ~330 g of food → 230 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 230
Protein: (14%); 8 g
Fat: (58%); 15 g
Carbohydrates: (28%); 16 g
of which sugar: 1 g
Fiber: 5 g
Sodium: 399 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More breakfast

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.