Wholegrain Toast with Egg, Cheese and Avocado
Eight minutes, three components, no spices to measure. The Sehri for people who are barely awake.
Why it works for Sehri
- Wholegrain bread has more fibre than white, which slows how quickly the meal leaves the stomach.
- Egg, cheese and avocado together give protein and fat in one small plate, which is what actually determines how long you feel full.
- Everything is either already in the fridge or takes under three minutes to cook.
Ingredients
- 4 slices wholegrain bread
- 4 eggslarge
- 60 g cheddargrated
- 1 avocadoripe, sliced
- 1 tbsp butter
- 1/2 tsp saltdivided
- 1/4 tsp black pepper
- 1/4 tsp chilli flakesoptional
- 1/2 lemonfor the avocado
Method
- 1Toast and prepare3 min
Put the bread in the toaster. While it toasts, slice the avocado, squeeze over a little lemon and season with 1/4 tsp salt.
- 2Fry the eggs4 min
Melt 1 tbsp butter in a pan over medium-low heat and fry the 4 eggs for about 3 minutes, until the whites are set and the yolks still runny. Season with the remaining salt and the pepper.
- 3Assemble1 min
Scatter the grated cheddar over the hot toast so it melts, lay the avocado on top, slide on the eggs and finish with chilli flakes.
Notes that make the difference
- Grate the cheese onto the toast the second it pops — the residual heat melts it without the grill.
- A slightly runny yolk is more pleasant at this hour than a hard one, but cook it through if you prefer.
Storing and reheating
Eat immediately.
Substitutions
- No avocado: hummus or cottage cheese spread on the toast.
- Scrambled instead of fried works just as well and is faster for four eggs.
Cooking times assume a standard domestic hob and oven and will vary with your equipment. No nutritional figures are given: calculating them reliably needs the exact brand and weight of every ingredient, and an invented number would be worse than none. If you are managing a health condition, follow your doctor’s dietary advice.