Folate-Rich Avocado Toast
Creamy avocado and a firm-poached egg on wholegrain sourdough, a quick prenatal avocado toast with folate, choline and protein to start the day.
- Folate source
- Quick to make
- Protein source
Why you'll love this
Crunchy sourdough, creamy lemony avocado and a poached egg: a breakfast that feels special but takes 15 minutes. The bagel seasoning and chilli flakes add a savoury kick.
Good for: Breakfast · Busy mornings · Pregnancy
Total Time
15 min
Serves
2 people
Calories
340 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Folate210 mcg
- Iron3.2 mg
- Calcium75 mg
- Choline150 mg
Why it can be useful during pregnancy
This quick prenatal breakfast pairs avocado's folate with eggs, which bring choline, a nutrient about 9 in 10 pregnant women get too little of. For pregnancy, the egg is poached until both the yolk and white are firm.
Choline
Each egg brings choline, which supports development of your baby's brain and spinal cord. Prenatal vitamins usually contain little, so eggs are a practical way to get some.
From: eggs
Folate
Avocado and egg together bring folate, which helps the body make new cells. Half an avocado mashed on toast makes it an easy morning habit.
From: avocado, eggs
Protein
An egg on wholegrain sourdough gives about 16 g of protein per serving, which helps build your baby's growing tissues and keeps you going until lunch.
From: eggs, sourdough bread
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- 2 slices whole grain sourdough bread
- 1 ripe avocado
- 2 large eggs
- 1 lemon, juiced
- Red pepper flakes
- Everything bagel seasoning
- Fresh microgreens
- Salt and black pepper
- 1 tbsp white wine vinegar
- Cherry tomatoes to serve
Easy substitutions
white wine vinegar → plain white vinegar
Easier to find in Indian kitchens and works the same way to help the egg white set.
everything bagel seasoning → toasted sesame seeds with a pinch of salt and chaat masala
Easy to make at home and gives a similar savoury crunch.
How to make it
- 1
Toast sourdough bread until golden and crispy.
- 2
Mash avocado with lemon juice, salt, and pepper.
- 3
Bring a pot of water to a gentle simmer. Add vinegar.
- 4
Create a gentle whirlpool and carefully crack eggs in.
- 5
Poach eggs for 5-6 minutes, until both the yolk and white are firm.
- 6
Spread avocado on toast, top with a poached egg and garnish.
Pregnancy-friendly tips
- Mash the avocado with the lemon just before eating so it stays bright green.
- Serve the cherry tomatoes on the side; their vitamin C helps your body absorb the iron from the egg and bread.
- If spice bothers your heartburn, skip the red pepper flakes.
Safety note
- Poach the eggs for 5 to 6 minutes, until both the yolk and white are firm; runny yolks are not advised in pregnancy.
- Rinse the microgreens and cherry tomatoes well under running water, as they are eaten raw.
Contains: Egg, Wheat (gluten), Sesame
Frequently asked questions
Can I have a runny egg on toast in pregnancy?
We advise cooking eggs until both the yolk and white are firm. Runny yolks are only considered low-risk for certain UK-stamped eggs, and no such scheme covers eggs sold in India.
Can I make this for a packed breakfast?
It is best eaten fresh, as the toast goes soft. Pack the lemony avocado in a small box, a firm hard-boiled egg and the toast separately, and assemble when you are ready.
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