Avocado toast usually skips the protein. This one blends spinach and avocado into a savoury green spread, then tops each slice with a folded egg-white omelette — so a slice lands 21g of protein for 259 calories.

Using half an avocado stretched across two toasts keeps the fat in check while still giving you the creamy hit.

Ingredients

  • Bread — 2 slices (rye or multigrain) [P 8 C 30 F 2]
  • Egg whites — 1 cup [P 26 C 2 F 0]
  • Avocado — ½ small [P 1 C 4 F 8]
  • Spinach — 2 cups [P 2 C 2 F 0]
  • Tomato — 1 medium, chopped [P 1 C 5 F 0]
  • Garlic — 3 cloves
  • Olive oil — 1 tsp
  • Water — 2–3 tbsp (to help blend)
  • Salt, pepper — to taste

Method

  1. Blend the spread. Pulse spinach, tomato, avocado, garlic, olive oil, salt and pepper into a thick, chunky paste, adding a splash of water if needed.
  2. Cook the omelettes. Spread half the paste in a medium pan, pour in ½ cup egg whites, cover and cook 2–3 minutes until set, then fold into an omelette. Repeat for the second.
  3. Build. Toast the bread and top each slice with an omelette. Optional: sriracha and red pepper flakes.

What to eat it with

  • On its own — a light, complete 259-cal breakfast.
  • A side of fruit — balances the savoury.
  • Hot sauce — sriracha is the author’s pick.

Variations

  • Scramble version: skip the omelette fold and just scramble the eggs into the paste — faster, same macros.
  • Lower carb: use a thin or low-calorie bread.
  • Extra protein: add a whole egg or a slice of turkey.

Honest notes

  • Fibre: about 5g a toast, from the avocado, multigrain bread and veg.
  • Bread varies: the carbs move with your loaf — a dense rye runs higher than a light multigrain.
  • Macros: reconcile with the per-toast 259 cal / 21g protein listed; no correction needed.