Name: Ultimate Avocado Toast with Egg and Seeds
Prep time: 5 min
Cook time: 5 min
Total time: 10 min
Cuisine: American
Ingredients: 2 slices of whole grain or sourdough bread, toasted; 1 ripe avocado; 2 eggs; 1 tablespoon sunflower seeds; 1 tablespoon pumpkin seeds; 1 teaspoon sesame seeds; 1 teaspoon chia seeds; 1/2 teaspoon red chili flakes (optional); Salt and black pepper to taste; Olive oil for drizzling

Why You’ll Love Ultimate Avocado Toast with Egg and Seeds Recipe

The rich creaminess of the avocado paired with the runny (or firm, if you prefer) egg gives great flavor contrast.
The seeds add a delightful crunch and extra nutrition — think texture + healthy fats in one.
It comes together in minutes, yet feels elevated and special enough for guests or a cozy weekend treat.
Versatile enough to tweak with your favourite bread, herbs or toppings.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Bread (a hearty slice of sourdough, whole‑grain or your favourite variety)
Ripe avocado
Egg (fried, poached or whatever style you prefer)
A mix of seeds (for example sesame seeds, sunflower seeds, pumpkin seeds)
Lemon or lime juice (to brighten the avocado)
Salt and pepper to taste
Optional: olive oil, chilli flakes, fresh herbs (like basil, parsley or chives)

Directions

Toast the bread slice(s) until golden and crisp.
Meanwhile, prepare the avocado: halve it, remove the pit, scoop out the flesh and mash in a bowl with a splash of lemon (or lime) juice, salt and pepper.
Cook the egg to your liking: for a runny yolk, fry gently or poach; for a firmer yolk, cook a little longer.
Spread the mashed avocado onto the toasted bread.
Top with the cooked egg.
Sprinkle the seed mix over top for that crunchy hit.
Finish with a drizzle of olive oil (if using), some chilli flakes or fresh herbs for extra flavour.
Serve immediately, while toast is crisp and avocado is fresh.

Servings and timing

Serves: 2 (adjust ingredients as needed)
Prep time: ~ 5 minutes
Cook time: ~ 5 minutes
Total time: ~ 10 minutes

Variations

Vegan version: Skip the egg and top the avocado toast with chickpeas, roasted veggies or tofu scramble.
Spicy version: Add sliced jalapeño or a drizzle of hot sauce.
Mediterranean version: Add cherry tomato halves, crumbled feta (if not vegan) and a sprinkle of oregano.
Seed‑swap version: Use chia seeds, flax seeds or hemp seeds for a different texture and flavour profile.
Smoked twist: Use smoked paprika or smoked salmon on top (if dietary allows) for a richer taste.

Storage/Reheating

This one is best enjoyed fresh — the toast will lose its crunch if left too long and the avocado will begin to brown. If you must store:

Prepare the components separately (toast, avocado mash, cooked egg).
Keep the avocado mash in an airtight container with a splash of lemon juice to slow browning; store in fridge and use within 1 day.
Re‑toast the bread just before serving for the best texture.
Reheat the egg gently in a skillet or microwave (with care) and assemble just before eating.

FAQs

What type of bread works best?

A thick‑sliced, hearty bread like sourdough or whole grain gives good structure and crunch when toasted. Thin or soft bread may get soggy under the toppings.

How ripe should the avocado be?

You want it ripe enough to mash smoothly but not so overripe that it’s brown inside. Press gently – it should yield slightly without feeling mushy.

Can I use a different style for the egg?

Yes — fried, poached, soft boiled or even scrambled works. If you like runny yolk for extra creaminess, go for a poached or gently fried egg.

Can I make this ahead?

You can prep the avocado mash ahead and store it in the fridge for up to a day (with lemon juice added). But the toast and egg are best done just before serving to maintain crispness and texture.

Which seeds should I use?

Any mix of nutritious seeds works: sesame, pumpkin, sunflower, flax, hemp. Choose ones you like and maybe lightly toast them for extra flavour.

How do I keep the avocado from browning?

A splash of citrus juice (lemon or lime) helps. Also, store in an airtight container in the fridge and use quickly. But know that once spread on toast, it will start to brown over time — best freshly made.

Can I add more toppings?

Absolutely — fresh herbs, a drizzle of good olive oil, chilli flakes, cherry tomatoes, feta, microgreens, a dash of balsamic glaze — all excellent additions.

Is this meal balanced?

Yes — you’ve got healthy fats from the avocado and seeds, protein from the egg, complex carbs from the toast and fibre from everything. It’s a filling yet light meal.

What allergens should I be aware of?

Bread may contain gluten (choose gluten‑free if needed). Seeds might cause reactions in those with seed allergies. If using eggs, that’s another potential allergen. Always check ingredients and substitutes if needed.

Can I adapt this for a large group?

Yes — scale up the number of slices of toast, eggs and seed mix accordingly. Prepare the avocado mash in a larger bowl, toast multiple slices in batches and top each one just before serving to keep crisp.

Conclusion

You can’t go wrong with this upgraded avocado toast. It’s fast, flavoursome and versatile — whether you whip it up for breakfast, brunch or a relaxed dinner. With a creamy avocado base, a perfectly cooked egg and a crunchy seed topping, you get a terrific mix of textures and tastes. Try some of the variations for your own twist and enjoy this delicious, wholesome dish!