Category: Breakfast
Servings: 1
Prep Time: 5 min
Cook Time: 5–7 min

đź›’ Ingredients:

  • 1 slice sprouted grain bread (like Ezekiel or similar) – 80 cal / 15g carbs / 5g protein

  • 1/2 medium avocado, mashed – 120 cal / 6g carbs / 1.5g protein

  • 1 pasture-raised egg (poached, soft boiled, or fried in olive oil) – 70 cal / <1g carbs / 6g protein

  • 1/2 tsp olive oil (if pan-frying egg) – 20 cal / 0g / 0g

  • Pinch of chili flakes or everything bagel seasoning – optional

  • Dash of sea salt and cracked pepper

  • (Optional) sprinkle of hemp seeds – 1 tsp = 17 cal / 0.5g carbs / 1g protein

âś… Estimated Nutrition Totals (with olive oil + hemp seeds):

  • Calories: ~307

  • Carbs: ~22g

  • Protein: ~13.5g

  • Healthy fats: ~20g

  • Fiber: ~7g

🍳 Instructions:

  1. Toast the sprouted grain bread to your preferred crispness.

  2. In a small skillet, cook egg to preference (poached, soft-boiled, or sunny-side-up in olive oil).

  3. Mash the avocado with a pinch of sea salt and black pepper. Spread it over the toast.

  4. Top with egg, then finish with chili flakes, seasoning, or hemp seeds.

  5. Serve immediately and enjoy.

🧠 Why It Works:

  • Sprouted grain toast = easier to digest + more nutrients than white or whole wheat

  • Avocado = potassium, fiber, and healthy fats

  • Egg = complete protein, choline for brain function

  • Optional hemp = plant-based protein + omega-3s