Smashed Avocado & Poached Egg on Rye — 31g Protein Solo Breakfast Under $4
Avocado toast earned its reputation for a reason. The problem is most versions are style over substance — pretty to look at, but light on protein and heavy on price. This one fixes both. Thick-cut rye bread, properly smashed avocado seasoned with lemon and chili, and two poached eggs on top give you a breakfast with 31 grams of protein that actually holds you through the morning. Rye bread is denser and more filling than white, and its slightly nutty flavour works brilliantly with avocado. Poaching eggs takes two minutes once you know the technique — and the result looks like it cost twice what it did.
Ingredients
Method
- Fill a small saucepan with about 3 inches of water. Add the white vinegar and bring to a gentle simmer — you want small bubbles, not a rolling boil.
- While the water heats, toast the rye bread slices to your preferred crispness.
- Scoop the avocado into a bowl and add the lemon juice, a pinch of salt, and chili flakes. Smash with a fork to your preferred texture — some people like it chunky, others prefer it smooth.
- Once the water is simmering, create a gentle swirl with a spoon. Crack one egg into a small cup, then slide it gently into the centre of the swirl. Repeat with the second egg if the pot is large enough, or do them one at a time.
- Poach for 3 minutes for a runny yolk, or 4 minutes for a firmer set. Remove with a slotted spoon and rest briefly on a paper towel to drain.
- Spread the smashed avocado generously over both slices of toast.
- Place one poached egg on each slice. Season with salt and black pepper.
- Add any optional finishes — microgreens, everything bagel seasoning, or a small drizzle of olive oil all work well here.
Notes
Rye bread keeps noticeably longer than white or whole wheat, which means less waste — a big deal when you are cooking for one. Buy one avocado at a time and choose ones that are firm but give slightly when pressed. If you accidentally buy one that is too firm, leave it on the counter for a day or two. Never refrigerate an unripe avocado — it stops ripening and the texture suffers. White vinegar for poaching costs almost nothing and is the single most reliable trick for keeping egg whites together.
