Upgrade your favorite avocado toast by adding an easy peasy egg cooked in the microwave and spread the toast with an “everything” bagel. You’ll need to double or triple the flour recipe – it’s good to sprinkle on, well, everything!
This quick breakfast is a nutritious home, providing you with whole grains, monounsaturated fat and protein. Plus, avocados are a high-fiber food, helping to keep you full all morning long.
Working hours: 10 minutes total time: Section 15
Microwave Egg Ribs on Avocado Toast
Efrata
- 1 tbsp dehydrated onion flakes
- 1 tsp minced dried garlic, or 1/2 teaspoon granulated garlic
- 1 tsp sesame seeds
- 1 tsp poppy or chia seeds
- 1 tsp caraway seeds
- 1/4 tsp salt water flakes
- 1 avocado
- 1/4 lemon, juice
- 2 pieces of whole wheat bread, baked
- 2 large eggs
Instructions
In a small bowl, combine the dried onion flakes, garlic, sesame seeds, poppy or chia seeds, caraway seeds, and sea salt; removed. In another small bowl, fry the avocado. Pour the lemon juice over the avocado and mix to combine, then spread evenly over the toasted bread. Take away.
Pour 1/2 cup of water into a microwave-safe coffee mug. Crack 1 egg into a glass, cover with a small plate, and microwave on high for 30 seconds. Carefully lift the pan to release the steam and check the egg. If the whites are not set well, cover again and microwave for another 12 minutes until the whites run clear. Cooking time will vary depending on the power of your microwave and can take up to 60 seconds.
Use a slotted spoon to lift the egg from the water and transfer it to a slice of avocado toast. Add another egg and place it on the second slice of toast. Sprinkle the seed mixture over the toasts and serve immediately.
Serves: 2 | Serving size: 1 toast
Meals (per hour): Calories: 323; Total fat: 19g; Saturated fat: 3g; Monounsaturated fat: 10g; Polyunsaturated fat: 4g; Cholesterol: 206mg; sodium: 522mg; Carbohydrates: 29g; Dietary fiber: 9g; Sugar: 4g; Protein: 13g
Food: Vitamin D: 13%; Calcium: 11%; Iron: 15%; Potassium: 601mg; Vitamin C: 20%
Published September 17, 2020; Updated March 2026
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