breakfast

Avocado Tomato Toast with Fried Egg

PregnancyAmericanEasyServes 210 min

Mashed avocado and sliced tomatoes on whole grain toast, topped with a fully cooked fried egg.

This breakfast provides healthy monounsaturated fats from the avocado to help build the baby's skin and brain tissues. The fully cooked eggs add protein and vital choline, supporting rapid fetal tissue growth and continued brain building. Paired with whole grains, it offers steady energy and fiber to start the day right.

View Nutrition Facts

One serving≈460 kcal · 17 g protein

Calories460 kcal

Protein17 g

Carbs40 g · 5.4g sugar

Fat28 g · 5.1g sat

Fiber12 g

Sodium602 mg

Folate142 mcg DFE

Iron3.1 mg

Calcium128 mg

Choline177 mg

Iodine58 mcg

Vitamin D41 IU

Vitamin B120.4 mcg

DHA + EPA18 mg

Zinc2.6 mg

from its ingredients

Ingredients

4 slices whole wheat bread, toasted
1 avocado, mashed
1 tomato, sliced
2 eggs
1 tbsp olive oil
¼ tsp salt
¼ tsp black pepper

Method

1Toast the whole wheat bread slices.
2While the bread toasts, heat olive oil in a small skillet over medium heat.
3Crack the eggs into the skillet and cook until the whites are completely set and the yolks are firm (fully cooked for pregnancy safety).
4Spread the mashed avocado evenly over the toasted bread.
5Layer the tomato slices over the avocado, then top with the fried eggs.
6Sprinkle with salt and black pepper before serving.

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