Smashed Avocado on Toast with Sunny Side Up Eggs

Smashed Avocado Toast

There's something about the simplicity of sunny-side up eggs, creamy smashed avocado, and crunchy toast that makes it feel just right.

Whenever I eat this I’m convinced it’s the best breakfast in the world!

Avocado on Toast

Whether you're a beginner in the kitchen or just looking for something simple, this recipe is easy to follow and DELICIOUS!

Gravitating to guacamole or a healthy smoothie seems natural each time we have avocados.

But this morning, we wanted fried eggs, sunny-side up over smashed avocado! It’s dependable, like a caprese or a good pasta dish.

Tips for Making Perfect Sunny Side Up Eggs

• Room Temperature: Take your eggs out the fridge 20-30 minutes before you begin. Cold eggs into a hot pan is not going to give you the best result.

• Use a Non-Stick Pan: A non-stick skillet makes it much easier to cook eggs without sticking, reducing the chances of the yolk breaking.

• Use fat: Whichever you prefer - olive oil, vegetable oil, avocado oil, unsalted melted butter, any fat works. You need it to coat the egg.

• Low and Slow Heat: Cooking on low to medium-low heat is key. High heat can cause the egg whites to cook too fast and spread too much, while the yolk stays raw.

• Crack the Egg Gently: If you feel more comfortable cracking the egg into a small bowl first (instead of cracking directly into the pan) then do that. It will give you more control over the egg and it helps prevent the yolk from breaking.

• Use a Spoon: I recommend the "spoon and scoop" method for even cooking. With the heat on low, scoop some fat and gently pour it over the egg yolks as they cook. A couple of scoops will start cooking the yolks, so remove the eggs from the pan immediately to prevent overcooking.

I find that having the right heat setting in cooking is one of the most overlooked problems when the recipe doesn't come out as you expect.

The Importance of Heat Control in Cooking

• One of the most overlooked factors when cooking, especially with delicate dishes like sunny side up eggs, is getting the heat right.
  • If your pan is too hot, the egg whites can cook too quickly, spreading out too much while leaving the yolk undercooked. On the other hand, if the heat is too low, the egg may take too long to cook, and the whites might turn out a bit runny instead of crisp.

• For perfect sunny side up eggs (and many other recipes), low and slow is key.
  • Cooking on medium-low heat gives you more control.

• Sunny side up eggs need medium-low or medium heat.
  • The truth is, once you've gently cracked them into the pan, leave them alone. Constantly fiddling with them is not going to help them cook faster, it may even contribute to them not cooking evenly.

How to Tell If an Egg Is Fresh

A simple and reliable test to check the freshness of an egg is to place it in a bowl of water. Here’s how it works:

• Fresh Eggs: A fresh egg will sink to the bottom and lay flat on its side.
• Slightly Older Eggs: If the egg is still good but not as fresh, it will stand upright at the bottom.
• Old Eggs: If the egg floats to the top, it’s no longer fresh and should be discarded. This happens because over time, the egg’s contents shrink as moisture and air enter the shell, causing it to become buoyant.

Step-by-Step Instructions

Here’s a step-by-step guide to help you get the perfect sunny-side-up egg with an intact yolk.

• Step 1: Heat the oil to fry the eggs
  In a non-stick pan heat the oil on low or medium-low heat.

• Step 2: Make the toast
  Meanwhile pop 2 slices of toast into the toaster. Slice the avocado in half and remove the pit. Scoop the flesh into a bowl and use a fork to mash it up or add it directly onto the toast. Keep the avocado a little chunky for texture! I like seasoing with salt and pepper and a squeeze of fresh lemon juice.

• Step 3: Cook the Sunny Side Up Eggs
  Gently crack the eggs into the oil and let them cook without interference. Let it cook slowly for about 2-3 minutes until the whites are set but the yolk is still runny.

• Step 4: Assemble the Toast
  Once your bread is toasted and the egg is cooked, it’s time to assemble! Spread a generous amount of mashed avocado on each slice of toast. Top it with the sunny side up egg. Sprinkle some extra salt, pepper, and any optional toppings like red pepper flakes or a drizzle of olive oil.

Expert Notes

Want your eggs cooked a little more?
Simply cover the pan for a minute or two until it’s to your liking.

How to control the level of soft/hard cooked egg yolk
I prefer using a spoon to scoop the fat over the yellow. With a couple scoops the yolks are cooked. Take them off the heat to prevent any further cooking. This way, you are looking at the eggs (not covered) and you control when to remove them from the heat. 

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Meal Prep Tips for Sunny Side Up Smashed Avocado Toast

By prepping some components ahead of time, you can make this meal quicker and easier to assemble during your busy mornings or lunch breaks!

Note: There is always a way to meal prep food, it doesn't mean that you have to. This recipe is best made fresh however, here are a few guidelines to make it ahead:

Avocado Prep: Mash the avocado the night before and store it in an airtight container with a squeeze of lemon or lime juice to prevent browning. You can also cover the avocado with plastic wrap, pressing it directly onto the surface of the avocado to minimize air exposure.

You can buy an avocado saver at various places like Yuppiechef, Woolworths and Hirsch (South Africa). It actually does work just remove the pit so the avo half fits into the avo keeper.

Sunny side up eggs are best cooked fresh, as they can lose their texture if reheated.

Toppings: If you like adding extra toppings like red pepper flakes, herbs, or a drizzle of olive oil, prep them ahead of time and keep them in small containers for easy assembly when you're ready to eat.

10 Variations to Avocado Toast

It's always good to have a great avocado and toast and it's even better when you know how to 'spruce' it up, for flavor and crunch.

1. Spicy Smashed Avocado Toast

• A sprinkle of red pepper flakes brings on a little heat or drizzle of sriracha, chili oil or any other hot sauce. We love rubbing garlic on the toast before adding the avocado and instead of a touch of extra virgin olive oil on top, add it on the toast first.

2. Tomato & Basil Avocado Toast

• Make a mini caprese toast on top of the avocado! Top it with fresh sliced tomatoes and a few basil leaves. The juicy tomatoes, basil and a runny egg is pure bliss!

3. Bacon & Avocado Toast

• I don't need to tell you about crispy bacon over smashed avo and toast right? Didn't think so 🙂 It's like this bacon and cheese smashed potato bake!

4. Smoked Salmon Avocado Toast

• Just add thin slices of smoked salmon, the mashed avocado and then the egg.

5. Greek-Style Avocado Toast

• Crumbled feta cheese, olives, and a sprinkle of oregano for a Mediterranean taste.

6. Avocado Toast with a Kick of Lime

• Add fresh lime over the mashed avocado instead of lemon.

7. Avocado Toast with Veggies

• I love this version! Sliced cucumber, radishes, rocket (arugula) all on top of the avocado before adding the egg. Use any veggies of your choice, bell peppers also work well.

8. Crispy Parmesan Avocado Toast

• Grated parmesan cheese on the mashed avocado before adding the egg. You can even grill (broil) the toast for a minute or two to melt the cheese.

9. Avocado Toast with Sautéed Mushrooms

• Absolute favorite! Sauté some mushrooms in olive oil or butter and layer them on top of the mashed avocado before adding the egg. You get the creamy avo, runny egg and umami mushrooms, so good!

10. Avocado Toast (Make it Hot!)

• Thinly sliced pickled red onions on top of the mashed avocado for some of that oh so tangy taste. Think Jalapeños (fresh or pickled) etc then you have the egg to balance out the flavors. You could even melt some pepper jack cheese on your toast before adding the avocado.

Grab some bread, mash that avocado, and get cracking on the perfect sunny side up egg.

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