Poached eggs with mashed avocado and tomatoes

Start your day with our delicious recipe for Poached Eggs with Mashed Avocado and Tomatoes. This nutritious and filling breakfast will keep you full until lunch and give you the energy you need to tackle the day ahead.

Treat yourself to the creamy goodness of avocado, which not only adds delicious flavor but also serves as a healthy butter alternative. Paired with a perfectly poached egg, the combination is simply divine. From the silky egg yolk to the velvety avocado, every bite is bursting with flavor and richness.

So why wait? Treat yourself to this heavenly breakfast boost that will pamper your taste buds and ensure a healthy start to the morning.


  • 2 tomatoes, halved
  • ½ tsp rapeseed oil
  • 2 eggs
  • 1 small ripe avocado
  • 2 slices of seeded whole wheat soda bread (see what goes with it)
  • 2 handfuls of arugula

Preparation steps

  1. Heat a non-stick frying pan.
  2. Lightly brush the cut surface of the tomatoes with a little oil.
  3. Cook the tomatoes, cut side down, in the pan until soft and slightly caramelized.
  4. In the meantime, heat a pot of water.
  5. Carefully drive in the eggs and allow them to poach for 1-2 minutes.
  6. Check whether the egg white is firm but the yolk is still liquid.
  7. Halve and stone the avocado.
  8. Spoon out the pulp and spread it on the bread.
  9. Place the poached eggs on top of the mashed avocado.
  10. Grind over black pepper.
  11. Add a handful of arugula to each serving.
  12. Serve the tomatoes as a side dish.

Nutritional Information

385 20g 4g 31g 5g 8g 16g 0.5g

Equipment and tools

  • Medium sized pot
  • frying pan
  • Spoon
  • Knife
  • cutting board
  • tablespoon

Allergen information

This recipe contains eggs and bread. Please ensure that you do not have an allergic reaction to these ingredients.

Storage and leftovers

This dish is best served immediately. Leftover poached eggs and mashed avocado can be stored separately in sealed containers in the refrigerator for up to 2 days. Reheat carefully before serving.

Health Benefits of Poached Eggs with Mashed Avocado and Tomatoes

A healthy and balanced breakfast is crucial to starting the day full of energy and feeling satisfied until lunchtime. A delicious and nutritious breakfast option is poached eggs with mashed avocado and tomatoes. This simple yet flavorful dish not only satisfies your taste buds but also offers several health benefits.

Nutrient-rich tomatoes

Tomatoes, a key ingredient in this recipe, are an excellent source of essential vitamins and minerals. These juicy and vibrant fruits are full of vitamin C, which supports the immune system and promotes collagen production for healthy skin.

In addition, tomatoes are rich in antioxidants called lycopene. Lycopene is known to reduce the risk of chronic diseases such as heart disease and certain types of cancer. Including tomatoes in your diet can help maintain a healthy heart and overall well-being.

Healthy fats in avocado

Avocado, another key ingredient in this dish, offers a dose of healthy fats that have positive effects on your body. While fats were once misunderstood, it is now widely known that healthy fats are essential for various body functions and contribute to good health.

The monounsaturated fats contained in avocados are particularly heart-healthy. They can help lower bad cholesterol and reduce the risk of heart disease. Additionally, avocados are rich in fiber, which aids digestion and helps maintain a healthy weight.

Protein-rich eggs

One of the main attractions of this dish is the poached eggs, which provide a significant amount of protein. Protein is an essential macronutrient that plays a role in building and repairing tissue, supporting immune function, and providing energy.

Eating enough protein in the morning can help regulate appetite and reduce cravings throughout the day. It is a great choice for individuals who want to maintain a healthy weight or gain muscle mass.

Nutritious whole grain soda bread

The dish is rounded out with two slices of seeded whole wheat soda bread, which adds a filling crunch and additional nutrition to the meal. Unlike refined white bread, whole wheat bread retains the grain’s bran and germ, making it a more nutrient-dense choice.

Whole grain bread is a rich source of fiber, which supports digestive health, promotes satiety and helps with weight control. It also provides important vitamins and minerals, including B vitamins, iron and magnesium.

Greens for additional vitamins

The finishing touch to this dish is two handfuls of fresh arugula, also known as arugula. Arugula is a leafy green vegetable that adds a peppery flavor and increases the nutritional value of the meal.

Arugula is rich in vitamins A, C and K as well as various minerals such as calcium and potassium. These nutrients are important for maintaining healthy bones, supporting the immune system and regulating blood pressure.

Overall, poached eggs with mashed avocado and tomatoes topped with arugula on whole wheat soda bread are a delicious and nutritious breakfast option. This meal offers a balance of healthy fats, proteins, vitamins and minerals for a good start to the day.

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