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recipe image Smashed avocado and poached eggs on toast
  • snack
  • main
  • lunch
  • breakfast
  • brunch
  • avocato-toast
  • toast
  • tomatoes
  • eggs
  • avocado
  • poached-eggs
  • london-marathon
  • flora-light
  • easy
  • egg
  • bread
  • tomato
  • british
  • breakfast
  • lunch
  • brunch
  • bread
  • egg
  • sandwiches-and-rolls

Smashed avocado and poached eggs on toast

Enjoy this delicious toast with smashed avocado and poached eggs. With just a handful of ingredients, it’s a simple breakfast or light meal providing a source of protein, and is perfect for when you need a little boost.

  • Preparation time5 minutes
  • Cooking time5 minutes
  • Servings2 portions
  • Difficulty{100B6833-9871-4398-B00F-83760E246B28}


  • 2 large slices of white sourdough bread
  • 20 g Flora Light
  • 1 small avocado
  • 2 eggs
  • 200 g vine tomatoes
  • splash lime juice
  • 1 teaspoon olive oil
  • 1 teaspoon vinegar
  • chilli flakes to taste
  • black pepper

Nutritional Guidelines
(per serving)

(Nutrition information is calculated using an ingredient database and should be considered an estimate.)


  1. Heat the oven to 180°C. Drizzle the olive oil over the tomatoes still on the vine and place in the oven.
  2. Carefully remove the avocado flesh and put it into a bowl with the lime juice, chilli flakes and black pepper.
  3. Using a fork smash the avocado to your desired consistency.
  4. Toast the sourdough bread.
  5. Bring a pan of water to a rolling boil. Add the vinegar and stir the centre of the pan to create a swirl. Quickly crack your eggs into the water and set a timer for 3 minutes.
  6. While the eggs are cooking, spread your toast with the Flora Light and add the smashed avocado.
  7. Carefully lift out your eggs and place them on top of the avocado. Serve with the roasted tomatoes and chilli flakes.
Nutritionist top tip: As training ramps up, add an extra slice of toast to boost your carbohydrate and calorie intake.