Avocado Toast with Jammy Egg, Walnuts and Chilli

Creamy smashed avocado on toasted wholegrain sourdough, topped with a jammy soft-boiled egg, crunchy toasted walnuts, parsley and a pinch of chilli. A filling breakfast with 9g of fibre, ready in 20 minutes.

Breakfast

Serves 2

Smashed avocado on toasted sourdough topped with a halved soft-boiled egg, chopped walnuts, fresh parsley and chilli flakes

Ingredients

2 slices wholegrain sourdough (about 50g/1¾oz each)
1 large ripe avocado (about 150g/5oz flesh)
1 tsp (5ml) lemon juice
2 medium eggs (US large), straight from the fridge
15g/½oz/2 tbsp walnuts, roughly chopped
5g/2 tbsp fresh flat-leaf parsley, finely chopped
A pinch of chilli flakes, plus salt and black pepper

Method

Bring a small pan of water to the boil. Lower in the eggs and boil for 6½ minutes for a jammy yolk (or 9 minutes for firm). Lift into a bowl of cold water for 3 minutes, then peel.
Meanwhile, toast the walnuts in a dry frying pan over a medium heat for 2 to 3 minutes, shaking the pan, until fragrant. Tip onto a plate.
Toast the bread. Halve the avocado, remove the stone and scoop the flesh into a bowl. Add the lemon juice, a pinch of salt and some pepper and mash with a fork, leaving it a little chunky.
Spread the avocado thickly over the toast. Halve the eggs and place them on top, then scatter over the walnuts, parsley and chilli flakes. Eat straight away.
In the UK, runny yolks are considered safe for pregnant women, young children and older people only with British Lion eggs; elsewhere, use pasteurised eggs or boil for 9 minutes. Smashed avocado browns quickly, so make it just before eating.

Why it works

One slice gives you about 15g of protein and 9g of fibre for 364 calories. With about 21g of carbohydrate, plenty of fibre and fat, and an egg, this is a breakfast that is unlikely to cause a sharp rise in blood sugar.

Why avocado. Most of the fat in avocado is monounsaturated, the same type found in olive oil, and a large one provides around 10g of fibre. That combination is why avocado toast keeps you full for longer than toast and jam.

Why add an egg and walnuts. Avocado on its own is low in protein. An egg adds protein, and walnuts add crunch and plant omega-3 fats. Together they turn a light snack into a proper breakfast.

Choose your bread well. Wholegrain sourdough adds fibre and has a slightly tangy flavour that pairs well with avocado. Any wholemeal (whole wheat) bread works.

Contains egg, wheat and nuts. For another egg breakfast, try the Turkish eggs with garlic yogurt or the cottage cheese scrambled eggs on rye.

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Snack

greek yogurt, honey, blueberries, pistachios, dark chocolate

Pieces of frozen Greek yogurt bark topped with blueberries, raspberries, chopped pistachios and dark chocolate on a baking tray

sweet-potato-hash-eggs-kale

Sweet Potato Hash with Eggs and Kale

Breakfast

sweet potato, eggs, kale, onion, red pepper, garlic, smoked paprika, cumin, olive oil

Sweet potato hash in a cast iron skillet with crispy sweet potato cubes, red pepper, kale and four fried eggs with runny yolks

lentil-mushroom-burgers

Lentil and Mushroom Burgers (Vegan)

Lunch

lentils, mushrooms, onion, garlic, oats, walnuts, flaxseed, tomato puree, tamari, smoked paprika, olive oil, avocado, rocket, tomatoes

Homemade lentil and mushroom burger in a wholemeal bun with avocado, rocket and sliced tomato

trout-almonds-green-beans

Pan-Fried Trout with Almonds and Green Beans

Dinner

trout, almonds, green beans, potatoes, butter, olive oil, lemon, parsley

Pan-fried trout fillet with crispy skin topped with toasted flaked almonds, served with green beans, new potatoes and a lemon wedge

lamb-kofta-tzatziki-bulgur

Lamb Kofta with Tzatziki and Bulgur Salad

Dinner

lamb mince, onion, garlic, parsley, mint, cumin, greek yogurt, cucumber, lemon, bulgur wheat, tomatoes, spring onions, olive oil

Grilled lamb kofta on skewers with a bowl of tzatziki and a bulgur wheat salad with tomatoes, cucumber and parsley

baked-oysters-garlic-spinach

Baked Oysters with Garlic, Spinach and Parmesan

Dinner

oysters, spinach, garlic, shallots, parmesan, lemon, olive oil, chilli flakes

Baked oysters on the half shell topped with spinach and golden Parmesan crumbs, served on rock salt with lemon wedges

kale-walnut-pesto-pasta

Wholewheat Pasta with Kale and Walnut Pesto

Dinner

wholewheat pasta, kale, walnuts, garlic, parmesan, lemon, olive oil, tomatoes, chilli flakes

Wholewheat spaghetti tossed in green kale and walnut pesto with halved cherry tomatoes and grated cheese in a bowl

miso-cod-pak-choi

Miso Cod with Pak Choi and Brown Rice

Dinner

cod, miso, pak choi, ginger, garlic, honey, sesame oil, spring onions, sesame seeds, brown rice

Miso glazed cod fillet with caramelised top, garlic pak choi and brown rice, sprinkled with sesame seeds and spring onions

mushroom-barley-risotto

Mushroom and Pearl Barley Risotto with Spinach

Dinner

pearl barley, mushrooms, onion, garlic, thyme, stock, spinach, parmesan, lemon, olive oil

Creamy mushroom and pearl barley risotto with wilted spinach, thyme and grated cheese in a shallow bowl

butternut-squash-soup-ginger

Butternut Squash and Ginger Soup with White Beans

Lunch

butternut squash, onion, carrots, garlic, ginger, white beans, stock, cumin, pumpkin seeds, olive oil, lemon

Bowl of smooth orange butternut squash soup topped with toasted pumpkin seeds and a swirl of olive oil

seed-crackers-gluten-free

Seed Crackers (Gluten-Free, Vegan)

Snack

pumpkin seeds, sunflower seeds, flaxseed, chia seeds, sesame seeds, rosemary

Thin golden seed crackers with pumpkin, sunflower and sesame seeds broken into shards on a board

low-sugar-granola-nuts-seeds

Low-Sugar Granola with Nuts and Seeds

Breakfast

oats, almonds, walnuts, pumpkin seeds, sunflower seeds, flaxseed, cinnamon

Homemade low-sugar granola clusters with almonds, pumpkin seeds and sunflower seeds on a baking tray

chilli-garlic-edamame

Chilli Garlic Edamame

Snack

edamame, garlic, chilli flakes, sesame oil, tamari, lime

Bowl of chilli garlic edamame beans in their pods with sesame and lime

moroccan-chickpea-lentil-stew

Moroccan Chickpea and Lentil Stew with Spinach

Lunch

chickpeas, lentils, carrots, onion, garlic, tomatoes, spinach, stock, cumin, cinnamon, smoked paprika, chilli flakes, lemon, olive oil, coriander

Moroccan chickpea and red lentil stew with spinach and carrots in a bowl, topped with coriander and lemon

chicken-burrito-bowl

Chicken Burrito Bowl with Black Beans and Avocado

Lunch

chicken, brown rice, black beans, red pepper, onion, tomatoes, avocado, lime, coriander, greek yogurt, cumin, smoked paprika, oregano, olive oil

Chicken burrito bowl with brown rice, black beans, sliced chicken, peppers, tomatoes, avocado and lime

smoked-mackerel-kedgeree

Smoked Mackerel Kedgeree with Eggs and Spinach

Dinner

mackerel, brown rice, eggs, onion, peas, spinach, curry powder, turmeric, lemon, coriander, greek yogurt, olive oil

Smoked mackerel kedgeree with yellow spiced rice, halved soft-boiled eggs, spinach and lemon wedges in a pan

chicken-broccoli-stir-fry

15-Minute Chicken and Broccoli Stir-Fry with Ginger

Dinner

chicken, broccoli, red pepper, spring onions, garlic, ginger, egg noodles, tamari, honey, rice vinegar, sesame oil, sesame seeds

Chicken and tenderstem broccoli stir-fry with red pepper and noodles in a wok, topped with sesame seeds

protein-pancakes-cottage-cheese

Banana Oat Protein Pancakes with Cottage Cheese

Breakfast

oats, banana, eggs, cottage cheese, greek yogurt, blueberries, cinnamon

Stack of banana oat protein pancakes topped with Greek yogurt and blueberries on a plate

thai-green-prawn-curry

Thai Green Prawn Curry with Broccoli

Dinner

prawns, coconut milk, broccoli, red pepper, lime, coriander, brown rice

Thai green prawn curry with broccoli and red pepper in a bowl, with brown rice and lime

salmon-traybake-potatoes-broccoli

Salmon Traybake with New Potatoes, Broccoli and Dill Yogurt

Dinner

salmon, potatoes, broccoli, lemon, dill, olive oil, greek yogurt

Baked salmon fillets with new potatoes, tenderstem broccoli and lemon on a baking tray

greek-lemon-chicken-traybake

Greek Lemon Chicken Traybake with Potatoes and Olives

Dinner

chicken, potatoes, onion, red pepper, olives, garlic, lemon, olive oil, oregano, greek yogurt, cucumber, dill

Roast chicken thighs with lemon halves, potatoes, red onion, peppers and black olives on a baking tray

tuna-white-bean-salad

Tuna, White Bean and Red Onion Salad

Lunch

tuna, white beans, onion, tomatoes, cucumber, rocket, capers, parsley, lemon, olive oil

Tuna and white bean salad with red onion, cherry tomatoes, rocket and capers in a bowl