Egg and avocado open-faced sandwich

Low Sodium

Eggs contain protein to fuel your muscles and fill you up! You can make this recipe with 2 egg whites instead of 1 whole egg to cut the cholesterol and preserve the protein.


1 large egg
1 slice whole-grain bread
1 tablespoon mashed avocado
ground black pepper, to taste
garlic powder, to taste


  1. Fill a small saucepan to 1-inch depth with water. Place over low heat to simmer.
  2. While water is coming to a simmer, crack an egg into a small cup. Once the water simmers, gently slide the egg out of the mug into the center of the saucepan.Cover and remove from heat. Allow the egg to poach 4 to 5 minutes for a runny yolk, 6 to 7 minutes for a soft yolk, or 8 or more minutes for a hard yolk.
  3. While egg is poaching, toast one slice of multigrain bread in the toaster. Spread avocado on toast, then sprinkle with black pepper and garlic powder. Use a slotted spoon to transfer the egg on top of the sandwich. Serve warm.

Makes 1 serving

Recipe contains: egg, wheat

Carb choices per serving: 1 1/2

First Published: 01/16/2015
Last Reviewed: 01/16/2015

poached egg avocado on toast
Want perfectly poached eggs? Using a wooden spoon, gently swirl the water (like a whirlpool) just before sliding the egg into the saucepan. Doing so will “tuck in” the whites and prevent them from spreading throughout the water.
egg and avocado open faced sandwich label