Avocado & Egg Toast

Healthy fats from avocado slow glucose absorption. The whole egg provides complete protein and fat-soluble vitamins.

Ingredients

• 2 slices whole grain bread (lowest-carb available — look for 15g net carbs or less per slice)
• 2 large eggs
• ½ ripe avocado
• ½ lemon, juiced
• Red pepper flakes
• Salt, black pepper
• Optional: 2 slices smoked salmon (+12g protein)

Directions

Toast bread to your preferred level.

1. While bread toasts, cook eggs your preferred way (poached or soft scrambled is ideal).
2. Mash avocado in a bowl with lemon juice, salt, and pepper.
3. Spread avocado mash evenly on both slices of toast.

Top each slice with one cooked egg.

1. Sprinkle with red pepper flakes and additional black pepper.
2. Add smoked salmon on top if using.

Notes

If your blood sugar runs high in the mornings, swap one piece of toast for cucumber slices as the base — same flavor, half the carbs. You can reduce the bread to 1 slice and add extra egg.

Nutrition

Calories: 365 | Protein: 22g | Carbs: 24g | Fat: 22g | Fiber: 8g