3 poached eggs calories

Calories in Poached Egg on Wheat Toast

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Poached egg and avocado toast must be the healthiest way to start your day. This vegetarian breakfast barely requires any effort, it has all the nutrients the body needs to work well and above all, it is super delicious. Not quite convinced yet?

Avocado is a super food

Avocados are considered one of the world’s healthiest foods, and rightly so. Although they have a high fat content, it is the good kind of fat, or the monounsaturated fat that the heart loves and asks for a second portion.

The proven benefits of eating avocados are countless, but just to name a few are cancer prevention, healthier heart, lower cholesterol, diabetes prevention and so on. So do eat avocados as often as you can. Just make sure they are fully ripe though.

Are eggs high in cholesterol?

Eggs are as well considered super healthy. High in protein, essential vitamins and minerals, eggs are wrongly thought to raise the cholesterol level in the blood.

Studies have showed that actually the eggs do not affect the cholesterol in the blood. So no need for my husband to throw away the egg yolk when he makes himself an omelette 😀 I mean, l would’t eat an omelette just with egg whites, but hey ho.

How to poach an egg

  • bring a pan of salted water to the boil
  • crack the egg, and gently drop it in the boiling water
  • leave to cook for at least 3 minutes, at this stage the egg yolk will be a bit runny
  • if you like the yolk hard, leave to cook for longer

Some people add vinegar as well to the water, apparetly that helps the egg keep a nice shape. Never tried it before, and not sure I’d like the slightly vinegar(y) taste.

How so you make poached egg and avocado toast

For the ultimate healthy breakfast, swap the white bread for wholegrain bread. Eating healthy has never been easier. No more skipping breakfast when this can be ready in 5 minutes.

Toast the egg, slice the avocado and top the toast with it. Add the poached egg, and season it with salt, pepper and a pinch of paprika. You can add anything else, grated cheese, parsley, coriander, you name it!

How many calories are in a toast with poached egg and avocado

One serving has 316 calories, and that includes a slice of brown bread, a poached egg, about a quarter of an avocado, plus seasoning. Now, the number of calories will depend on the type of bread used, some bread is higher is calories than others.

Still, it’s a super healthy and nutritious breakfast, that will keep you full for longer, and provide you with the necessary nutrients. It’s one of my favourite ways to start my day, but if you are looking for other healthy breakfast ideas, how about some veggie omelette?


If you’ve liked my POACHED EGG AND AVOCADO TOAST or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on FACEBOOK, and PINTEREST to see more delicious food and what I’m getting up to.

5 from 2 votes Poached Egg and Avocado Toast Prep Time 2 mins Cook Time 5 mins Total Time 7 mins

Poached egg and avocado toast, a healthy and nutritious vegetarian breakfast.

Course: Breakfast Cuisine: International Keyword: healthy breakfast ideas Servings: 2 person Calories: 316 kcal Author: Daniela Anderson Ingredients

  • 2 eggs
  • 1 avocado
  • 2 slices wholegrain bread
  • a pinch fine sea salt
  • a pinch of ground black pepper
  • a pinch of paprika
  • 1 tbsp grated Cheddar cheese
  • 1 tsp chopped parsley


  1. Bring a pan of salted water to the boil.

  2. Crack the eggs and gently slide them into the water, one at a time.
  3. Poach of 3 minutes, l like the egg yolk to be runny, but otherwise leave them to poach for longer.
  4. Meanwhile, toast the bread.
  5. Cut the avocado in half and use a teaspoon to scoop the flesh out.
  6. Chop it then add it on top of the toast.
  7. Best to use a spatula to remove the poached eggs from the water.
  8. Top the toast with the eggs and season with salt, pepper and paprika.
  9. Scatter grated Cheddar cheese over the eggs and decorate with chopped parsley.

Nutrition Facts Poached Egg and Avocado Toast Amount Per Serving Calories 316 Calories from Fat 189 % Daily Value* Fat 21g32% Saturated Fat 4g20% Cholesterol 168mg56% Sodium 241mg10% Potassium 599mg17% Carbohydrates 22g7% Fiber 7g28% Sugar 2g2% Protein 11g22% Vitamin A 425IU9% Vitamin C 10.1mg12% Calcium 106mg11% Iron 2.3mg13% * Percent Daily Values are based on a 2000 calorie diet.

If you love brunch, we’ve got just the menu for you. Enjoy avocado on toast, ricotta pancakes or eggs your way. And go bottomless with prosecco if you fancy! View the Bottomless Brunch menus today at Heddon Street Kitchen or Bread Street Kitchen.

Cooking instructions

  1. Peel the orange and break into segments, removing any seeds and as much pith as possible. Chop the segments into small pieces and place in a bowl with any juice.
  2. Halve the avocado, then remove the stone and peel off the skin. Roughly chop the flesh, then add it to the orange along with the semi-dried tomatoes, chilli flakes and salt. Stir roughly to combine, then cover and set aside.
  3. Poach the eggs. Bring a saucepan of water to a gentle simmer and add the vinegar. Break an egg into a teacup or ramekin, then whisk the water to create a gentle whirlpool, and tip the egg into the centre of it. Leave to cook for 3 minutes, or until the egg floats to the top and the white is cooked but the yolk still soft. Lift the egg out with a slotted spoon and drain on kitchen paper. Keep warm while you cook the remaining egg in the same way.
  4. Meanwhile, toast the almonds in a small, dry frying pan over a medium heat for a few minutes, until golden brown, shaking the pan regularly to prevent burning. Set aside. In the meantime, toast the bread on both sides and then place on a serving plate.
  5. Divide the avocado mixture between the two slices of toast. Place a poached egg on each slice, scatter with the toasted almonds and serve.


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I love those little avocado boats that everyone’s doing right now. Fill the avocado with an egg, add toppings and bake away… Except… that the little divot where the avocado pit used to be is nowhere near large enough to accommodate a whole egg. So I cook the egg first… Poached Egg Avocado Boats.

You may say “what’s the big deal? Just scoop a larger hole out of the avocado halves and” … what??? Make guacamole? I don’t think so. I like to poach the egg and crown the avo with that quivery mass. To me, the presentation is WAY better! Instead of a flat, one dimensional construct, this is stuffed and over-flowing with goodies.

The biggest “plus” is that these little avo-boats are good for you. They’re a low-carb, high-protein breakfast that will keep you going all morning without the bloat associated with a carb-centric meal.

If you’re squeamish about poaching eggs, I’m here to tell you, it’s easier than you might think. Here’s a few pointers:

How To Poach An Egg:

  1. Bring a pot of water to a simmer – that’s small bubbles around the edge of the pot, but no boiling water.
  2. Add distilled white vinegar – about a tablespoon – to help keep the egg tight.
  3. Crack the egg into a fine sieve and let the liquidy albumin drain – this will eliminate the watery part of the white, (which tends to cloud the water).
  4. Carefully transfer the egg to a small bowl and tip the bowl into the water to release the egg to poach.
  5. Don’t fuss with the pan. Don’t stir, poke or prod. Just keep an eye on your timer and carefully remove the eggs with a slotted spoon or spider when they’re done.

In the photo above, see how the egg holds together instead of floating all over? That’s how it’s done.

I warm the avocados in the microwave just before the egg is ready. I mean, what’s the point of a hot egg if you’re putting it in a cold vessel, right?

Then, just top it with the sautéed ham, onions and pepper. A sprinkle of fresh tomato, queso fresco and cilantro complete the dish.

Don’t feel that you need to follow this recipe to a T. If you don’t have queso, use cheddar or monterey jack — even feta.

No ham? No one will complain if you use bacon or sausage crumbles. Out of fresh tomatoes? Try a spoonful of salsa. Make it your own and enjoy every last bite!

Poached Egg Avocado Boats

Course: Breakfast Cuisine: American Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Servings: 2 Calories: 190kcal The kind of breakfast where you want to put your face in the plate!


  • 1 1/2 teaspoons olive oil
  • 1/2 cup diced ham
  • 1/4 cup diced onion
  • 1 jalapeno
  • 1 tablespoon distilled white vinegar
  • 2 large eggs
  • 1/4 cup diced tomato
  • 1/4 cup queso fresco crumbled
  • cilantro for garnish, optional


  • Halve the jalapeño. Finely dice one half of the jalapeño. Cut the other half into thin slices for garnish.
  • In a small skillet, heat the olive oil over medium high heat. Add the onion and diced jalapeños and saute for 2-3 minutes until softened. Add the ham and cook for an additional 2 minutes until the ham is heated and fragrant. Set aside.
  • Fill a small saucepan 3/4 full with water. Add vinegar and bring to a simmer where there are small bubbles along the edge, but the water isn’t boiling. Crack one egg into a small bowl and gently lower it into the water. Do the same with the remaining egg. Poach the eggs for 3 1/2 minutes.
  • While the eggs are poaching, slice the avocado in half and remove the pit. Heat the avocado for 30-40 seconds in a microwave to warm it through. Transfer the avocado to serving plates.
  • Remove with a slotted spoon or spider. and pat dry on paper towels. Transfer the poached eggs carefully to the avocado halves. Top with spoonfuls of the ham mixture. Sprinkle with diced tomato, queso fresco, jalapeño slices and cilantro. Serve.


Calories: 190kcal | Carbohydrates: 4g | Protein: 14g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 211mg | Sodium: 561mg | Potassium: 174mg | Sugar: 2g | Vitamin A: 505IU | Vitamin C: 12.5mg | Calcium: 124mg | Iron: 1.4mg

More Egg-cellent Breakfasts:

Open Faced Salmon Pepper Scramble Southern Breakfast Stack with Frizzled Egg Spicy Chorizo Hash

Need to up your protein but bored of the same old scramble? Try this twist on poached eggs from TV chef Gizzi Erskine.

Each egg provides six grams of muscle-building protein. And don’t worry about fat: the British Heart Foundation has dropped its advice to limit your egg intake after researchers found that, unless you serve them dripping in cooking oil, eggs actually had next to no effect on blood cholesterol levels.

Preparation time: 5 minutes
Serves: 2

  • 200g fat-free Greek yoghurt
  • 1 small garlic clove, crushed
  • 4 large eggs
  • 15g butter
  • 1//2tsp hot paprika
  • Squeeze of lemon juice
  • Sourdough bread, sliced
    and griddled

1 Mix together the yoghurt and garlic, and split between two small bowls.

2 Bring a pan of salted water to the boil then poach the eggs for three minutes so the yolks are still soft. Lift each egg out with a slotted spoon and drain on kitchen paper.

3 While the eggs are poaching, place a frying pan over a high heat, add the butter and paprika, and melt. Next, add the lemon juice (be careful as it will splatter).

4 Place two eggs into each bowl of yoghurt, and drizzle the butter over the eggs. Serve with the toasted sourdough bread.

The Skinny

Calories 400
Fat 15.6g
Carbs 19.7g
Protein 23g

The Healthy

Greek yoghurt: In one serving of Turkish eggs the youghurt provides roughly 40 per cent of your recommended daily allowance of calcium. Plus, research has shown that a daily serving of yoghurt boosts weight loss by 22 per cent compared with calorie-counting alone.

Paprika: This contains a substance called capsanthin, which Japanese researchers have found to be an especially effective antioxidant.

Sourdough: Made using natural yeast, researchers from the University of Guelph, Canada, found sourdough to be better than wholemeal or white bread at keeping blood sugar levels stable.

Many thanks to British Lion Eggs for providing this recipe.