Category: Breakfast
Servings: 1
Prep Time: 5 min
Cook Time: 5–7 min
🛒 Ingredients:
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1 slice sprouted grain bread (like Ezekiel or similar) – 80 cal / 15g carbs / 5g protein
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1/2 medium avocado, mashed – 120 cal / 6g carbs / 1.5g protein
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1 pasture-raised egg (poached, soft boiled, or fried in olive oil) – 70 cal / <1g carbs / 6g protein
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1/2 tsp olive oil (if pan-frying egg) – 20 cal / 0g / 0g
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Pinch of chili flakes or everything bagel seasoning – optional
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Dash of sea salt and cracked pepper
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(Optional) sprinkle of hemp seeds – 1 tsp = 17 cal / 0.5g carbs / 1g protein
✅ Estimated Nutrition Totals (with olive oil + hemp seeds):
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Calories: ~307
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Carbs: ~22g
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Protein: ~13.5g
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Healthy fats: ~20g
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Fiber: ~7g
🍳 Instructions:
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Toast the sprouted grain bread to your preferred crispness.
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In a small skillet, cook egg to preference (poached, soft-boiled, or sunny-side-up in olive oil).
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Mash the avocado with a pinch of sea salt and black pepper. Spread it over the toast.
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Top with egg, then finish with chili flakes, seasoning, or hemp seeds.
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Serve immediately and enjoy.
🧠 Why It Works:
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Sprouted grain toast = easier to digest + more nutrients than white or whole wheat
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Avocado = potassium, fiber, and healthy fats
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Egg = complete protein, choline for brain function
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Optional hemp = plant-based protein + omega-3s
