Avocado Toast

Creamy, savory DELICIOUS avocado toast. This is my personal favorite go-to breakfast.

Avocado toast is a great way to get veggies in with breakfast!

Mix up the toppings. Use your favorite vegetables and flavor boosters to make avocado toast your own!

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5 from 4 votes

Avocado Toast

Savory avocado toast topped with egg, tomatoes, arugula and balsamic drizzle. Veggies for breakfast! What's not to love?
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes
Course: Breakfast
Cuisine: American
Keyword: avocado toast with egg
Servings: 1 slice
Calories: 249kcal


  • 1 slice whole grain bread
  • 1 egg
  • 1/4 avocado ripe
  • 1 pinch salt
  • 1 pinch black pepper
  • 1/4 cup grape tomatoes halved
  • 1/4 cup arugula
  • 1 tbsp balsamic drizzle


  • Toast bread. I like bread extra toasty for this recipe for a texture contrast to the creamy avocado and egg!
  • Cook egg to your preference. I like over-easy eggs with this recipe. But, over hard, sunny-side up or scrambled also work. You could even use a chopped hard boiled egg!
  • Mash avocado over toast. Sprinkle with salt and pepper.
  • Top avocado with egg, tomatoes and arugula. Sprinkle with balsamic drizzle.


Nutrition Information (per 1 slice): 249 calories, 12g fat, 2.6g saturated fat, 187mg cholesterol, 5g fiber, 1.5g added sugar, 12g protein, 313mg sodium, 104mg calcium, 470mg potassium, 197mg phosphorus, 13mg oxalate

26 thoughts on “Avocado Toast”

  1. Hi Melanie,
    Avocados are yummy, they added flavor to any sandwich. I also heard , that avocados are good for helping cholesterol. Is this true ?

    Thank you,

    1. Melanie Betz MS, RD, CSR, FAND

      Yes! All the soluble fiber in avocadoes can be wonderful to help lower cholesterol levels.

    1. Melanie Betz MS, RD, CSR, FAND

      Yay! I’m so glad to hear this. I find that the vast majority people are OVER restricting their food for kidney health – or focusing on TOTALLY the wrong things.

  2. I have been making something similar for myself: A toasted slice of whole grain bread with a slice of swiss cheese melted on top (microwave for 10-15 seconds), an over medium egg, mashed avocado, a bit of arugula, and sometimes a slice of tomato. It’s my favorite breakfast! I’ll try the balsamic glaze next time.

      1. Sounds extra delicious! Thanks for sharing, Melanie. I will try tomorrow.
        I LOVE avocados, but I read that they are very high in oxalates, 19 mg
        per 100 g (The University of Chicago). Please tell me that it is not true. I have been eating 1 avocado per day and I have calcium oxalate stones!
        I just found out about avocados oxalate content today!
        Any words of wisdom?

        1. Melanie Betz MS, RD, CSR, FAND

          Hi Fanny,
          Avocados are not really that high in oxalate. As always, please know that MOST people with calcium oxalate stones don’t need to be worried about how much oxalate they eat. Learn more here. I’d also check out my oxalate list (found here) that takes the same list the University of Chicago uses (based on the Harvard list) and classifies things a bit more realistically and puts foods in understandable portion sizes. Hope that helps!

  3. Very helpful information! I have a similar question with respect to almonds and walnuts. I understand they are very high in oxalates, which could be quite bad, but also high in calcium, which could be quite good. Should these nuts be avoided or can they, in moderation, be part of a healthy kidney stone diet? Thank you!

      1. 5 stars
        Even with a high oxalate in 24 urine test, diabetic and atherosclerotic heart disease person you would recommend walnuts, chocolate?

  4. I just typed in information about kidney stones and kidney disease and should you eat pineapple, after reading awhile I run into your information and credentials and wow this is amazing. I do not have facebook, twitter or any of the other social media. I would like to know more about how to get your recipes and other information please contact me via email. Thank you very much and many blessings

  5. So just wondering, I read that Avocados are high in oxalate for kidney stones, and of course grains. Is this recipe ok because its only a 1/4 avocado and 1 slice of bread? How many times a week could you eat this? Everything is so confusing.
    Also what is your opinion on wild blend rice mix like Lundberg brand, ok or not to eat for oxalate diets?

    1. Melanie Betz MS, RD, CSR, CSG

      Hi Heidi! Firstly, I think it is SO important to know that there is no single kidney stone diet. The foods and food patterns that are best for you must be individualized to your 24 hour urine test. Only people who have high urine oxalate need to limit how much oxalate they eat. And, even then, depending on how high urine oxalate is, I usually recommend limiting to 100 (and even up to 200mg) per day. So, you can see that the total oxalate amount in this recipe easily fits within that limit. There are essentially NO foods totally “off limits” – it is all about learning how to build healthy meal patterns.

    1. Melanie Betz MS, RD, CSR, CSG

      Hi Tammy! Most of it is actually from the bread (58mg per my food analysis software) + 25mg from the egg and very small amounts from the other ingredients!

    1. Melanie Betz MS, RD, CSR, CSG

      Hi Barbara. Potassium needs are VERY different for people with kidney disease. If potassium levels are normal, a HIGH potassium diet can actually be good for your kidneys! Here is an article where I dive into this a little more.

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