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Egg Avocado Toast
Start the day with a balanced breakfast like Avocado Toast with Egg! The combination of creamy avocado and jammy egg yolks with crisp white turnips and toasty whole wheat bread provides a delicious contrast in textures and flavors. This recipe is a fun spin on a basic avocado toast recipe.
Why You Should Make This Recipe
I love this easy avocado toast, it is one of my go-to easy breakfast recipes especially if I have a little extra time that morning. This recipe is not hard to make and it makes for a balanced meal that costs way less to make at home than at a restaurant. Most of all, you should make this recipe because you will love the creaminess of the avocado and the additional protein the eggs add to the dish.
Tools
Air-fryer, pot, or pan – depending on how you decide to cook your eggs
Soft Boiled Egg (hard-boiled, poached, scrambled, or fried egg in a little bit of olive oil)
Whole wheat or whole grain bread
Fresh Herbs
Everything Bagel Seasoning
Optional: Red pepper flakes, lemon juice, Salt & Pepper to taste
Bonus Veggie: White turnips, tomatoes, cucumber – or whatever you have lying around.
Step – By Step Instructions
Toast the Bread
Toast the bread slices to your desired level of crispiness.
Prepare the Avocado
While the bread is toasting, cut the avocado in half, remove the pit, and scoop the avocado flesh into a bowl.
Mash the avocado with a fork and add salt and pepper to taste.
Optionally, add fresh herbs for extra flavor.
Prepare Bonus Veggies
If using turnips, cucumbers, or tomatoes, slice them thinly.
Cook the Egg
In a separate pan, pot, or air-fryer, cook the egg to your liking (fried, poached, or scrambled). I like to use an air fryer soft-boiled egg.
Assemble the Avocado Toast
Once the toast is ready, spread the mashed avocado evenly on each slice.
Lay the thinly sliced veggie over the avocado (if using).
Then, place the cooked egg on top of the mashed avocado.
Season and Garnish
Sprinkle Everything Bagel Seasoning over the egg.
Garnish with fresh herbs.
Add some of the sliced veggies on the side.
Adjust Seasoning
Optionally, add red pepper flakes and more salt and pepper to taste or a few dashes of your favorite hot sauce.
Note: Feel free to customize the recipe based on your preferences and the veggies you have available. Enjoy your breakfast!
FAQ (Ask a Dietitian!)
Is avocado and egg toast healthy?
Yes, avocado toast is nutrient-rich. It contains healthy fats, some protein, lots of fiber, and micronutrients. I love to add some fruits or veggies to my avocado toast to further bump up the nutrients.
What happens to your body after eating avocado toast?
Avocado toast provides a combination of healthy fats, fiber, and protein leading to sustained energy levels and the feeling of fullness. This can lead to the consumption of fewer calories later in the day.
Additionally, the fiber in avocado and whole wheat toast supports digestive health.
Enjoy This Recipe? Try These Other Delicious Breakfasts
4sliceswhole wheat breadI love Dave's Killer Bread
1avocado
4large soft boiled eggs, peeled(scrambled, hard boiled, poached, or fried)
1white turnip
1/4cupfresh parsley, choppedor other herbs of choice such as dill, cilantro, or basil
4tspeverything bagel seasoning
hot sauce, kosher salt, and fresh cracked black pepper to taste
Instructions
Toast the Bread
Toast the bread slices to your desired level of crispiness.
Prepare the Avocado
While the bread is toasting, cut the avocado in half, remove the pit, and scoop the avocado flesh into a bowl.
Mash the avocado with a fork and add salt and pepper to taste.
Optionally, add fresh herbs, salt, pepper for extra flavor.
Prepare the Vegetable
If using turnips, cucumbers, or tomatoes, slice them thinly.
Cook the Egg
In a separate pan, pot, or air-fryer, cook the egg to your liking (fried, poached, or scrambled). I like to use an air fryer soft-boiled egg. *See recipe notes for more details about my air-fryer soft boiled egg recipe.
Assemble
Once the toast is ready, spread the mashed avocado evenly on each slice.
Lay the thinly sliced veggie over the avocado (if using).
Then, place the cooked egg on top of the mashed avocado and sliced vegetable.
Season and Garnish
Sprinkle Everything Bagel Seasoning over the egg and garnish with fresh herbs.
Optionally, add more salt and pepper to taste or a few dashes of your favorite hot sauce.
Tired of boring salads? Try one of Jacob’s signature dishes, a Black Bean Burger Salad recipe with Balsamic Basil Dressing.
When Jacob and I first started dating, a burger salad bowl was one of the meals he would prepare to impress me. He wanted to show off his cooking skills and knowledge of healthy recipes. I’m sure dating a dietitian must be a little nerve-wracking, worrying that I might be assessing every meal he prepares for me.
Dietitians care more about the deliciousness of the food (we know all about balance). However, I was thoroughly impressed with Jacob’s salad-making skills. It’s not always easy to prepare a healthy salad that is also delicious!
So, let’s make Jacob’s Signature Black Bean Burger Salad and all my favorite burger toppings.
Three Reasons You Will Love This Burger Salad
Versatile: This salad can be made using a homemade healthy black bean burger cooked in a skillet over medium heat, a frozen veggie pattie heated through in an air fryer, or even grilled burgers made with lean cooked ground beef or turkey burgers.
Moreover, you could even add some shredded cheddar cheese to the top of the burger for a melty cheese addition. The eater can add a variety of different ingredients to their salad, such as romaine lettuce or arugula, dill pickles or picked green beans, red onion, goat cheese, crispy bacon, or even your favorite salad dressing.
Nutritious: In this recipe you will find protein, fiber, vitamins, and minerals. Not following a keto diet and finding this recipe needs a little more carbohydrates? Just add a side of your favorite mac salad, top with crunchy croutons, or even some oven-roasted potatoes.
Looking to make this low-carb lunch or dinner? Beyond Burger makes really good vegan burger patties. They have 20g protein, 7g carbohydrates, and 2g fiber.
Easy: I think Jacob made this recipe so often because of how easy it was for him to whip together. Just take your premade frozen veggie burger and heat it in the microwave, air fryer, or skillet, then add it over a bed of mixed greens and veggies. Then, top it with your favorite dressing or my Basil Balsamic Vinaigrette.
The Ingredients in this Black Bean Burger Salad
Black Bean Burgers – You are welcome to use either homemade veggie burgers and/or store-bought black bean burgers in this recipe. I have a delicious homemade Wild Rice and Black Bean Burger recipe but I also enjoy Morning Star’s Spicy Black Bean Burgers.
Balsamic Basil Vinaigrette – recipe on The Addy Bean!
Optional ingredients – turn this into a cheeseburger salad by adding about a cup of shredded cheddar.
Step – By – Step Instructions
This is a quick and simple salad that can be put together in under 15 minutes.
Prepare the dressing:
Add all the salad dressing ingredients to a jar. Secure the lid of the jar and shake to incorporate, set aside.
Prepare the burger:
Stovetop: Add 1 tbsp avocado oil to a skillet and turn to medium heat. Add the frozen store-bought or homemade black bean burgers to the skillet. Cook for 7-10 minutes flipping halfway through.
Oven: Preheat the oven to 350 degrees F. Bake the burgers for 14-16 minutes.
Cool the burger for 5-10 minutes before adding it to the salad.
Prepare the salad:
First, add the greens to the salad bowl or bowls. Then layer on the tomatoes, cucumber, and shallots. Add the Black Bean Burgers and drizzle over the Balsamic Basil Dressing.
Jazzing Up Salads
There are 4 key rules to follow when jazzing up a salad.
Healthy Fats: Add something with healthy fats such as nuts & seeds, olive oil, avocado oil, avocados, pole-caught canned tuna, or olives.
Protein: Include a protein source like chicken, fish, pork, nuts & seeds, tofu, tempeh, or legumes.
Lastly, add fruits and veggies you actually enjoy, not just the ones you think are healthy.
I feel so passionately about these 4 key rules when creating a jazzed-up (not boring) salad that I wrote an entire article about how to BYO (build your own) salad! Check it out here -> BYO (Build Your Own) Salad – The Addy Bean Article
Salads Are Love
I love to make fun, exciting, and delicious salad recipes. Below are a few other salads you may love.
Jacob's Black Bean Burger Salad with Balsamic Basil Dressing
Sarah Harper MS, RD, LDN
This is Jacob's favorite salad recipe and for good reason! Served over top salad greens and veggies, these black bean burgers make for a tasty and healthy salad topper.
Add all the salad dressing ingredients to a jar. Secure the lid of the jar and shake to incorporate, set aside.
Prepare the burger:
Stovetop: Add 1 tbsp avocado oil to a skillet and turn to medium heat. Add the frozen store-bought or homemade black bean burgers to the skillet. Cook for 7-10 minutes flipping halfway through.
Oven: Preheat the oven to 350 degrees F. Bake the burgers for 14-16 minutes.
Cool the burger for 5-10 minutes before adding it to the salad.
Prepare the salad:
First, add the greens to the salad bowl or bowls. Then, layer on the tomatoes, cucumber, and shallots. Last, add the Black Bean Burgers and drizzle over the Balsamic Basil Dressing. Enjoy!
Notes
Black Bean Burgers: You may choose to purchase frozen veggie or black bean burgers for your salad, costco and trader joes have excellent varieties. I enjoy using my recipe for Wild Rice and Black Bean Burgers or 2 Morning Star Farms Spicy Black Bean Burgers per serving.
Who doesn’t love an easy instant ramen bowl? No one. This is why I came up with these 5 Shin Ramen Hacks.
I do this to make my favorite ramen more filling and to meet my nutritional needs. In this article, I discuss 5 modifications to try if you want a bomb instant ramen meal.
Veggies
Protein
Aromatic oils
Fresh flavors
Ramen broth
These modifications are simple, but the flavors are sublime. Before we dive into my 5 ultimate shin ramen hacks, a little on my favorite instant ramen, Shin Ramen (Ramyun).
Shin Ramyun
Shin Ramyun is a soft and chewy noodle combined with a spicy broth creating the perfect instant ramen. Fair warning, it is a spicy broth, be warned!
The spicy flavor has beef, mushrooms, carrots, and peppers. A Nongshim product, this ramen is increasing in popularity in the US but Korea is one of the largest consumers of Shin Ramyun.
For more about my favorite ramen noodle check out Nongshim’s page all about Shin Ramyun.
Bump Up The Veggies
My favorite shin ramen hack is simple – add vegetables!
Whether it’s a scoop of kimchi, a 1/4 cup of frozen veggies, or a handful of leafy greens, veggies bring beautiful colors and flavors.
In my Vegan Kimchi Instant Ramen recipe, I add both frozen veggies and spicy kimchi. These veggies add green, red, and golden hues to my steaming bowl of noodles and broth. I love how the kimchi adds spicy-sour flavors, while the frozen veggies (peas, corn, and edamame) add buttery and sweet pops to every bite.
Pack in the Protein
Adding protein to your shin ramen bowl is a scientifically proven way to increase that feeling of satiety (or fullness). Getting sufficient protein is also critical if you do 150 minutes of moderate-intensity activity per week or are just being an active human.
Some of my favorite protein additions include:
Roasted Chicken
Baked or Stir-fried Tempeh
Baked, Stir-fried, or Silken Tofu
High-protein veggies such as edamame, peas, and beans
Another protein option you probably didn’t think of is A protein-packed noodle!
Feeding multiple people with your instant ramen recipe? Add Shin ramen and some other protein-packed noodles all in the same pot! Who says you can’t use 2 different noodles?
If you are on a high-protein diet, it does not get much easier than making instant ramen that starts with 20+ of protein per package. Immi Instant Ramen is 100% plant-based and packed with protein.
They have yummy flavors such as Black Garlic “Chicken”, Tom Yum “Shrimp”, and Spicy “Beef”. My favorite flavor is the Tom Yum (Shrimp).
Add Aromatic Oils
Aromatic oil is the finishing oil one might drizzle over hot broth and ramen noodles. The definition of Aromatic oil is an oil that has been cooked with other ingredients and thus takes on those flavors.
Examples of aromatic oils:
Garlic oil
Chili oil
I also like to use toasted sesame oil. While this technically is not an “aromatic oil” it is loaded with a lovely and nutty sesame flavor and is an easy addition to any instant ramen bowl.
Include Fresh Flavors
Now that you have added your aromatic oils, it is time to think about some other aromatics and flavors.
Try adding the following fresh flavors to your instant noodles:
Fresh herbs & scallions
Nori
Soy sauce & fish sauce
Rice wine vinegar
Peanut butter
Ginger
Citrus
Kimchi & pickled vegetables
Follow your taste buds and you can’t go wrong.
Bonus flavors: Add a little Kewpie mayo or cheese to your ramen bowl. This shin ramen hack makes super creamy ramen bowls.
The Last Shin Ramen Hack – Ditch the Seasoning Packet
I saved this upgrade for last because, in all honestly, sometimes I do opt for the seasoning packet added to the water. Hey, it’s tasty! Usually, I’ll only use a portion of it and add some other little additions of my own.
Below are some examples of broths you might make for your quick and easy at-home ramen.
Veggie scraps broth – boiling then straining veggie scraps from your freezer or another meal/dish
Homemade Chicken broth – using the carcass of a rotisserie chicken with some veggies such as onions, carrots and celery
And to doctor up store-bought veggie or chicken broth I might:
Add some miso paste to your instant ramen.
You can use broth from a box or bouillon, and some grocers even have ramen soup broth ready to go in a box, like this Organic Ramen Broth from Imagine.
Drop in some peanut and fish sauce for some Thai-inspired slurping.
Plop some curry paste and coconut milk for a coconut curry broth.
More on Ramen Broth
You can even make a Traditional Japanese Cuisine Ramen Broth. Note that this is a time-consuming process but also a work of art. There are different classifications of broth, Shio (salt) Shoyu (soy sauce), miso (fermented bean paste), and tonkotsu (pork).
For a basic (not traditional) yet quick broth, you can use some chicken or vegetable stock with some garlic, onion, and ginger powder, perhaps a little soy sauce, maybe some peanut butter, or even some chili peppers or hot sauce. You can get creative here.
If you looking for flexitarian dinner ideas where we focus on plants and don’t sacrifice flavor you have come to the right place. In this article, we will explore a variety of mouthwatering Flexitarian dinner ideas and recipes that strike the perfect balance between flavors, textures, and nutrition.
But first, a little more about Flexitarian Diets.
What is a Flexitarian Diet?
A flexitarian diet is a flexible and inclusive approach to eating that emphasizes plant-based foods while allowing for the occasional inclusion of meat or other animal products. The term “flexitarian” is a blend of “flexible” and “vegetarian,” capturing the essence of a dietary pattern that adapts to individual preferences and health goals.
Flexitarian Diet – Key Principles
Let’s keep things really simple with just three key principles
Plant-focused healthy eating
Occasional Inclusion of Meat, fish, or other animal products like milk, eggs, and yogurt.
Balanced Nutrition with healthy recipes
Here are 23 Flexitarian Dinner Ideas
From hearty vegetable stir-fries to savory grain bowls and creatively crafted plant-centric dishes, flexitarian dinners celebrate the best of both worlds. Whether you’re a seasoned flexitarian or just exploring the concept, these healthy dinner ideas are sure to add vibrancy to your dining table.
Whether you are vegetarian, vegan, flexitarian, or something else, these meals will appeal to you on those busy weeknights.
Grain Bowl with Tofu
Savor the goodness of a Grain Bowl with Tofu where nutty grains meet savory tofu. Add some chopped fresh veggies with cucumber, onions, peppers, and greens for some added veggies.
Embrace the flavors of Vegan Yakisoba-inspired noodles. This is a plant-based delight that is inspired by Japanese cuisine. Add lots of veggies like mushrooms, edamame, spinach, and onions. Round this recipe out with some baked tofu or tempeh.
Spicy Tuna with Crispy Rice is one of my favorite easy weekday meals. Keep things even simpler buy serving this over a simple and quick sushi rice, no crisping needed!
I have relied on instant ramen for an easy healthy meal since college. I love to add eggs, vegetables (like frozen veggies), and other flavorings for a super easy meal any time of the week.
Enjoy this burger with a whole wheat bun and either oven-roasted sweet potato wedges or a simple salad. I like to make extra burgers for future easy weeknight meals.
Like the Tik Tok Baked Feta Pasta, my Pasta with Goat Cheese Bake is full of tomatoes and is served with pasta. I like to add a dollop of Harissa for an extra spicy kick.
Feeling fancy one weeknight? Make this Layered Arugula Salad. Option to pickle your own beets or grab store-bought. However, using the slightly sweet Apple Walnut Dressing is fantastic with the blend of flavors and the smoked fish.
I LOVE a veggie-packed chili. Honestly, I prefer this over any meat chilis. The secret ingredient in this chili is riced cauliflower. It’s bulky like ground meat but its cauliflower!
This AIP-compliant meal was made for a friend. She was struggling to find a variety of AIP-compliant recipes. However, this recipe is so good, that no AIP-compliant restrictions are needed!
I love this recipe on a cold night. Every bite of this Spicy Butternut Squash Farro “Risotto” is warming and nutritious. Looking for more protein? Serve this with some rotisserie chicken or some sausages.
Air-Fryer Chicken Wings is a go-to air-fryer meal in my house. They are seriously better than at your local watering hole! Serve them alongside a Kale Apple Walnut Salad to round out the meal.
I am a cottage cheese girly and cottage cheese has so many applications! This salad is a great way to get creative with cottage cheese, I love it with some fresh farmers’ market tomatoes.
Finally, my Glass Noodle Salad with Crispy Tofu. I love to pack this with shredded veggies like carrots. Top this with some Nuoc Cham Sauce and lots of fresh herbs!
Craft a Nutritious Culinary Masterpiece with This Wild Rice and Black Bean Burger Recipe
I absolutely love this Wild Rice and Black Bean Burger recipe. These burgers are nutrient-rich, veggie-focused, balanced, and full of flavor.
As a bonus, choosing plant-based options like these burgers can have a lower environmental impact compared to meat-based burgers!
Why I Love To Make Veggie Burgers
In my grad school days, I attempted my first homemade veggie burger with less success than I hoped. Now, five years later, I’m married to a veggie burger enthusiast who prefers them bean-based and spicy. That led me to create this wild rice burger recipe using wild rice from a previous meal, combined with beans and spicy peppers.
Pour off the water from the soaked black beans and transfer them to a pot on the stove.
Cover with water and cook for 40 minutes on medium heat. After cooking, set aside to cool.
Sauté Onion and Garlic
In a pan, sauté the finely diced onion and minced garlic in 1 tbsp avocado oil until they are translucent. Allow them to cool.
Prepare The Burger Mixture
In a food processor, combine the cooked wild rice, cooked black beans, sautéed onion and garlic, chopped jalapeños, oregano, fresh parsley, eggs, and bread crumbs. Pulse until thoroughly combined.
Season the mixture with the salt and black pepper.
Forming the Burger Patties
Using clean hands, shape the mixture into patties of burger size, making 7-9 patties. If the mixture appears too moist, consider adding additional breadcrumbs to enhance binding.
Cooking the Burgers
Heat 1 tbsp avocado oil in a pan over medium heat. Cook the patties for about 4-5 minutes on each side or until they are golden brown and cooked through. (Use 1 tbsp avocado oil for 4 patties.)
Serve
Serve the Wild Rice and Black Bean Burgers on your favorite bun with your preferred toppings and condiments. Consider adding lettuce, tomato slices, avocado, or your favorite sauce.
Serving Suggestions
For my Wild Rice and Black Bean Burgers, I keep it classic but add a kick with fresh jalapeños. Load up your burger with lettuce (butter lettuce if available), thick slices of red onion, seasonal heirloom tomatoes, raw jalapeño, avocado, and a smear of mayo.
Don’t skimp on the toppings—go for big, thick slices of red onion and farm-fresh tomatoes. And of course, always toast those burger buns for that perfect crunch!
Freezing Wild Rice and Black Bean Burgers
Wrap Individually:
Individually wrap each burger in plastic wrap or aluminum foil. Alternatively, you can place pieces of parchment paper between the burgers to prevent them from sticking together.
Place in a Freezer Bag:
Transfer the wrapped burgers into a freezer-safe, airtight container or a zip-top freezer bag. Squeeze out as much air as possible to prevent freezer burn.
Label and Date:
Label the container or bag with the date and contents. This helps you keep track of how long the burgers have been in the freezer.
Freeze Flat:
If you have space, freeze the burgers in a flat layer. Once they are frozen solid, you can stack them more efficiently.
Reheating Frozen Wild Rice and Black Bean Burgers
Oven or Toaster Oven: Preheat the oven to 350°F (180°C). Place the frozen burgers on a baking sheet and bake for 20-25 minutes or until heated through.
Microwave: Remove the plastic wrap or foil, place the frozen burger on a microwave-safe plate, and microwave on medium power for 3-4 minutes, flipping halfway through.
Stovetop: Thaw the burgers in the refrigerator overnight, then reheat in a skillet over medium heat for about 5-7 minutes per side.
Pro Tip: Opt for Soaked, Dried Beans
Consider using soaked, dried beans instead of canned ones in this burger recipe. Why? It’s all about the texture!
This Burger will wow even those beef loving burger fans! It's not loaded with weird ingredients, and it's not trying to mimic a beef burger! It's yummy and delicious in its own creation.
1½cupsdried black beans, soaked for 24hours in the fridge
¼onion, chopped
2clovesgarlic, minced
1large eggs
2jalapenos
½tbspdried oregano
2tbspchopped fresh parsley
½cupbread crumbs
¼tspkosher salt
⅛tspblack pepper
3tbspavocado oil, divided
Instructions
Prepare the Black Beans
Pour off the water from the soaked black beans and transfer them to a pot on the stove.
Cover with water and cook for 40min on medium heat. After cooking, set aside to cool.
Sauté Onion and Garlic
In a pan, sauté the finely diced onion and minced garlic in 1 tbsp avocado oil until they are translucent. Allow them to cool.
Prepare The Burger Mixture
In a food processor, combine the cooked wild rice, cooked black beans, sautéed onion and garlic, chopped jalapeños, oregano, fresh parsley, eggs, and bread crumbs. Pulse until thoroughly combined.
Season the mixture with the salt and black pepper.
Forming the Patties
Using clean hands, shape the mixture into patties of burger size, making 7-9 patties. If the mixture appears too moist, consider adding additional breadcrumbs to enhance binding.
Cooking the Burgers
Heat 1 tbsp avocado oil in a pan over medium heat. Cook the patties for about 4-5 minutes on each side or until they are golden brown and cooked through. (Use 1 tbsp avocado oil for 4 patties.)
Serve
Serve the Wild Rice and Black Bean Burgers on your favorite bun with your preferred toppings and condiments. Consider adding lettuce, tomato slices, avocado, or your favorite sauce.
