Poached eggs with smashed avocado & tomatoes

Poached eggs with smashed avocado & tomatoes

  • 1
  • 2
  • 3
  • 4
  • 5
(20 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
Save to My Good Food
Please sign in or register to save recipes.


  • 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.

You may also like

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.
3rd May, 2019
I have a very similar breakfast most weekends. Only I mash the avocado with some lime juice and chilli flakes (sometimes with some chopped chives or spring onion). I also use sourdough bread and have a couple of rashers of smoked, crispy bacon too. Absolutely heavenly!
Josh Ashbee's picture
Josh Ashbee
2nd May, 2019
2 x eggs = circa 160 kcal The average avocado weighs 150 grams (g) and contains 240 calories, 2 x prices bread = circa 80-100 calories. 500 calorie breakfast?! no chance two eggs, two pieces of bread and a whole avocado, small or not, for 380kcal
3rd May, 2019
That's because it serves 2. The 385cal is per portion/person.
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?
3rd May, 2019
I poach large eggs, straight from the fridge and they take anywhere from 3 mins to 3 1/2 mins. Just depends on the egg.
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.


Be the first to ask a question about this recipe...Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved...
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.
Want to receive regular food and recipe web notifications from us?