Poached eggs with smashed avocado & tomatoes

Poached eggs with smashed avocado & tomatoes

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(14 ratings)

Prep: 10 mins Cook: 10 mins


Serves 2

Keep yourself full until lunchtime with this healthy breakfast boost. Delicious avocado serves as a butter alternative and goes well with a runny poached egg

Nutrition and extra info

  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal385
  • fat20g
  • saturates4g
  • carbs31g
  • sugars5g
  • fibre8g
  • protein16g
  • salt0.5g
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  • 2 tomatoes, halved



    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • ½ tsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 2 eggs



    The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

  • 1 small ripe avocado



    Although it's technically a fruit, the mild-flavoured avocado is used as a vegetable. Native…

  • 2 slices seeded wholemeal soda bread (see goes well with)
  • 2 handfuls rocket



    Rocket is a very 'English' leaf, and has been used in salads since Elizabethan times. It…


  1. Heat a non-stick frying pan, very lightly brush the cut surface of the tomatoes with a little oil, then cook them, cut-side down, in the pan until they have softened and slightly caramelised. Meanwhile, heat a pan of water, carefully break in the eggs and leave to poach for 1-2 mins until the whites are firm but the yolks are still runny.

  2. Halve and stone the avocado, then scoop out the flesh and smash onto the bread. Add the eggs, grind over black pepper and add a handful of rocket to each portion. Serve the tomatoes on the side.

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Comments, questions and tips

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chrisnation's picture
17th Oct, 2018
In this recipe, the instruction is to poach the egg for '1-2' minutes. In the tutorial by Barney, of GF, he reckons 3 mins. Tom Kerridge's egg get '4-5' mins. That's a difference across the three instructions of between 100% to 500%. Imagine the instruction for toast being + 500% - send for the fire brigade. Who is correct?
dysfcuktional's picture
20th Mar, 2018
I bash avocados up with some chopped cherry tomatoes, crushed garlic, salt, chilli flakes amd lime juice. Yum. Served on wholemeal toast with runny eggs and chucked in fried mushrooms, too. A veggie favourite!
8th Jan, 2017
I added some lime juice and chilli sauce to the avocado, absolutely delicious
5th Jan, 2017
Very tasty, and very filling too!
4th Jan, 2017
Made this for lunch. I used a poacher for the eggs and cooked them for 5 mins as I don't like my eggs runny. I grilled two ripe tomatoes (cut in half and sprinkled them with Herbs de Provence) and I toasted one slice of Sainsbury Organic Wholemeal bread. I added a small side of watercress as I didn't have any rocket. The meal was great. Fabulous colours and taste and so quick to make. I will definitely make this again.
4th Jan, 2017
Made this for breakfast today, as we had a bit more time. Lovely, very filling and would have again, but probably for a weekend brunch.
U.S.Baker's picture
31st Dec, 2016
Today, I made the poached egg/avocado meal for lunch. I used a homemade healthy bread I had on-hand and otherwise followed directions. Since it's cold here in the northeastern part of the US, the warm tomato was nice. I wasn't sure I would like eggs and avocado in the same bite but it was excellent although the avocado was cool. Next time, I will put avocado on the bread then add to the pan with tomatoes to warm slightly.
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U.S.Baker's picture
1st Jan, 2017
I rated this yesterday and tried again today for lunch. I didn't care for the cool avocado and ended up cooking them in a trace amount of olive oil until they were lightly brown and warm -- just a few minutes. Perfect. This is now a 5 star recipe.
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