smashed avocado and poached eggs
Recipes

Smashed Avocado and Poached Eggs on Toast

November 1, 2025 /
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Poached eggs on smashed avocado

Smashed avocado and poached eggs on toast is a luxurious breakfast, and one to enjoy on any day of the week. It is particularly great for when you have a busy day ahead and need an extra filling breakfast to prepare you for the day ahead. 

This breakfast is packed with wholegrains, fibre, healthy fats, and high in protein. This is best enjoyed with a fibre rich bread such as seeded wholemeal, rye, or sourdough. These types of bread are higher in fibre, protein, and wholegrains than typical white bread. This means that it will keep you fuller for longer, and will be a meal that releases energy slowly over time.

seeded loaf

Avocado is rich in monounsaturated fats, vitamin E, folate, and fibre which are all proven to have fertility enhancing benefits. Whilst you may hear people saying that avocado is high in fat, we have to stress that it is beneficial fats that our body thrives off, particularly when it comes to fertility. 

Rocket is an additional super food in this dish. Rocket is high in folate, which is essential when it comes to female fertility. A powerful antioxidant that also provides a wonderful peppery flavour to the meal. 

Poached eggs on smashed avocado

Avocado Smash on Toast with Poached Eggs

nutritionbyhannah
Elevated your avocado and eggs on toast with this recipe. Our avocado smash includes raw garlic and extra virgin olive oil to give an added depth of flavour plus, extra monounsaturated fats. Finish off your avocado and eggs on toast with a sprinkling of seeds and rocket to give your breakfast the almighty fertility focused extra!
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Prep Time 3 minutes
Cook Time 5 minutes
Total Time 8 minutes
Course Breakfast
Cuisine Mediterranean
Servings 2 persons

Equipment

  • 1 saucepan
  • 1 toaster or grill

Ingredients
  

  • 1 avocado
  • 1 small clove raw garlic
  • 1/2 lemon (or lime)
  • 1 tbsp extra virgin olive oil
  • cracked pepper to taste
  • sea salt to taste
  • 4 slices wholemeal or sourdough bread or similar
  • 1 handful rocket leaves
  • 2 tbsp mixed seeds sunflower, pumpkin, linseeds
  • 1 tsp chilli flakes optional to sprinkle at the end

Instructions
 

  • Bring a saucepan of water to the boil. Once its at the boil, turn down to a simmer and crack in your eggs. Slightly turn the heat up, swirl around the egg to create a neat round egg, and leave to gently cook for 3 minutes (soft) to 5 minutes (hard).
  • Whilst your eggs cook, put your bread into the toaster and make your avocado smash.
  • In a small bowl mash together the avocado, extra virgin olive oil, crushed garlic, lemon juice, salt, and pepper.
  • Once your eggs are cooked, top your toast with the avocado smash and place your eggs on top.
  • Finish with a sprinkling of seeds and rocket. Optional: a sprinkle of chilli flakes.

Notes

Once water has come to a boil, turn down the heat before putting in the eggs.
Using a teaspoon end, swirl each egg individually to create a neat round egg.
 
Keyword avocado, eggs, fats, fertility, healthy, monounsaturated fats, protein, recipes, seeds, toast

Fertility Nutrition by Hannah. We share fertility focused recipes as well as provide meal plans catered to veggie, vegan, standard and pescatarian.

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