{"id":15704,"date":"2026-03-12T04:13:09","date_gmt":"2026-03-11T21:13:09","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15704"},"modified":"2026-03-12T04:13:09","modified_gmt":"2026-03-11T21:13:09","slug":"microwave-poached-eggs-on-avocado-toast","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15704","title":{"rendered":"Microwave-Poached Eggs on Avocado Toast"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"502\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/09\/UACF-Microwave-Poached-Eggs-Featured-1024x643.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Quick, Microwave-Poached Eggs on Avocado Toast\" \/><\/p>\n<p><span style=\"font-weight: 400\">Elevate your favorite avocado toast by adding easy peasy poached eggs cooked in the microwave and sprinkling the toast with homemade \u201ceverything\u201d bagel seasoning. You\u2019ll want to double or triple the seasoning recipe \u2014 it\u2019s great sprinkled on, well, everything!<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-46767\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2020\/09\/UACF-rdtip-inline2..jpg\" alt=\"\" width=\"1504\" height=\"250\" \/><\/p>\n<p><span style=\"font-weight: 400\">This quick breakfast is a nutritional powerhouse, providing you with whole grains, monounsaturated fat and protein. Plus, avocado is a high-fiber food, helping to keep you full all morning long.<\/span><\/p>\n<p><strong>Active time:<\/strong> 10 minutes <strong>Total time:<\/strong> 15 minutes<\/p>\n<p><strong>Microwave-Poached Eggs on Avocado Toast<\/strong><\/p>\n<p><strong>Ingredients<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tbsp dehydrated onion flakes<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tsp dried minced garlic, or 1\/2 teaspoon granulated garlic<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tsp sesame seeds<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tsp poppy or chia seeds<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 tsp caraway seeds<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 tsp sea salt flakes<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1 avocado<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">1\/4 lemon, juiced<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 pieces sprouted whole-grain bread, toasted<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">2 large eggs<\/span><\/li>\n<\/ul>\n<p><strong>Directions<\/strong><\/p>\n<p><span style=\"font-weight: 400\">In a small bowl, combine the dehydrated onion flakes, garlic, sesame seeds, poppy or chia seeds, caraway seeds, and sea salt; set aside. In another small bowl, mash the avocado. Squeeze the lemon juice over the avocado and mix to combine, then spread evenly over the toasted bread. Set aside.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Pour 1\/2 cup water into a microwave-safe coffee mug. Crack 1 egg into the mug, cover with a small plate, and microwave on high for 30 seconds. Carefully lift the plate to release steam and check the egg. If the white is not fully set, cover again and microwave in 10-second intervals until the white is opaque. Cooking time will vary depending on the power of your microwave and may take up to 60 seconds.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Use a slotted spoon to lift the egg from the water and transfer it to one slice of avocado toast. Repeat with the remaining egg and place it on the second slice of toast. Sprinkle the seed mixture over the toasts and serve immediately.<\/span><\/p>\n<p><b>Serves: 2 | Serving Size: 1 toast\u00a0<\/b><\/p>\n<p><b>Nutrition (per serving):<\/b> <i><span style=\"font-weight: 400\">Calories: 323; Total Fat: 19g; Saturated Fat: 3g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 4g; Cholesterol: 206mg; Sodium: 522mg; Carbohydrate: 29g; Dietary Fiber: 9g; Sugar: 4g; Protein: 13g<\/span><\/i><\/p>\n<p><b>Nutrition Bonus:<\/b><i><span style=\"font-weight: 400\"> Vitamin D: 13%; Calcium: 11%; Iron: 15%; Potassium: 601mg; Vitamin C: 20%<\/span><\/i><\/p>\n<p><i><span style=\"font-weight: 400\">Originally published September 17, 2020; Updated March 2026<\/span><\/i><\/p>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/quick-microwave-poached-eggs-on-avocado-toast\/\">Microwave-Poached Eggs on Avocado Toast<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/quick-microwave-poached-eggs-on-avocado-toast\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Elevate your favorite avocado toast by adding easy peasy poached eggs cooked in the microwave and sprinkling the toast with homemade \u201ceverything\u201d bagel seasoning. You\u2019ll want to double or triple the seasoning recipe \u2014 it\u2019s great sprinkled on, well, everything! This quick breakfast is a nutritional powerhouse, providing you with whole grains, monounsaturated fat and &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15704","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15704","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15704"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15704\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}