Sweet, spicy and savoury on one slice: a hot-honey avocado sauce, a folded egg-white omelette and blistered cherry tomatoes on toast. Two toasts come to about 20g of protein for 348 calories.

The honey-and-chilli-over-avocado combo is the whole idea — creamy, sweet and hot in one bite.

Ingredients

  • For the egg toast
  • Egg whites — 1 cup [P 26 C 2 F 0]
  • Bread — 2 slices (rye or multigrain) [P 8 C 30 F 2]
  • Cherry tomatoes — ½ cup, halved
  • Spinach — 1 cup
  • Olive oil — ½ tsp (or spray)
  • Salt — to taste
  • For the honey avocado sauce
  • Avocado — ½ medium (or 1 small) [P 1 C 4 F 8]
  • Fat-free cream cheese — 1 tbsp [P 1 C 1 F 0]
  • Honey — 2 tsp
  • Cayenne — a pinch (optional)
  • Salt — a pinch
  • To finish
  • Hot sauce, pepper, chilli flakes — to taste
  • Honey — a drizzle

Method

  1. Blister the tomatoes. Cook the cherry tomatoes in half the oil 1–2 minutes until softened, then wilt half the spinach in the pan.
  2. Cook the omelettes. Add ½ cup egg whites with salt, cover 1 minute, fold into an omelette. Repeat for two.
  3. Make the sauce. Mash the avocado with the honey, cream cheese, salt and a pinch of cayenne until smooth.
  4. Build. Toast the bread, spread the avocado sauce, top with an egg omelette and the tomatoes. Finish with hot sauce, pepper and chilli flakes.

What to eat it with

  • Everything-bagel seasoning — a great fit here.
  • An extra drizzle of honey — kept light.
  • A side of fruit.

Variations

  • Higher protein: add 1–2 whole eggs to the egg-white mix.
  • Lower carb: a thin or low-calorie bread.
  • Spicier: more chilli flakes or a hotter sauce.

Honest notes

  • Protein: listed at 23.5g a toast; the honest total (1 cup egg whites plus bread and a little avocado, split two ways) is ~20g — and 20g fits the listed calories/carbs/fat better.
  • Fibre: about 6g a toast, from the multigrain bread, avocado and veg.
  • Bread varies: a dense rye pushes the carbs and calories up.