California Loaded Avocado Toast with Jammy Egg & Sprouts
Thick seeded toast layered with smashed lemon-avocado, a jammy egg and crunchy sprouts for a fast, protein-rich weekday breakfast.
Best for A protein- and fiber-forward breakfast rich in monounsaturated fats to keep you full through the morning
This is the avocado toast California actually eats: built for balance, not for looks alone. A seeded wholegrain slab does the heavy lifting on fiber, smashed avocado brings the healthy fats, and a jammy 7-minute egg drapes over the top for real staying power. The lemon, chili flakes and a shower of pepitas keep it bright and textured so it never reads as sad diet food.
Ingredients
- 4 seeded wholegrain bread , thick slices, about 1.5 cm each
- 4 large eggs , fridge-cold
- 2 ripe avocados , halved and pitted
- 1 lemon , half juiced, half for serving
- 15 ml olive oil , for drizzling
- 20 g Pumpkin seeds , toasted
- 30 g Arugula
- 1 g red pepper flakes , or to taste (optional – can be omitted)
- 2 g fine sea salt
- 1 g black pepper , freshly ground
Instructions
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1
Bring a small saucepan of water to a rolling boil. Lower in the cold eggs and cook for exactly 7 minutes for a jammy, still-runny yolk, adjusting the heat to keep a steady gentle boil. Drain and transfer to a bowl of cold water; once cool enough to handle, peel and halve lengthwise.
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2
While the eggs cook, toast the pepitas in a dry skillet over medium heat until they puff and start to pop, 2 to 3 minutes, then tip out. Toast the seeded bread until deeply golden and crisp at the edges.
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3
Scoop the avocado into a bowl. Add the juice of half the lemon, a pinch of flaky salt and a grind of black pepper, then mash with a fork to a chunky spread. Taste and adjust the lemon and salt.
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4
Spread the smashed avocado thickly over each slice of hot toast. Top with a few arugula leaves, then nestle two egg halves on each slice. Drizzle with olive oil, scatter over the toasted pepitas and red pepper flakes, and finish with flaky salt, black pepper and a squeeze of the remaining lemon. Serve right away.