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This Avocado and Tomato Salad with Poached Egg is a light yet satisfying meal, combining creamy avocado, juicy tomatoes, and a perfectly poached egg.
Packed with healthy fats, protein, and fresh flavors, it’s the perfect lunch or brunch option for clean eating and balanced nutrition.
Cuisine: Global
Prep Time: 10 mins
Cook Time: 5 mins
Total Time: 15 mins
Course: Breakfast
Servings: 1
Calories: ~320 kcal
Materials Required:
Saucepan for poaching, bowl, knife, cutting board, spoon
Ingredients
1 avocado, diced
1 tomato, diced
1 egg
Salt & pepper, to taste
1 tsp olive oil
Juice of ½ lemon
Fresh basil leaves
Method
Poach the egg in a small saucepan until the white is set and the yolk remains runny (or to your desired doneness).
In a bowl, combine diced avocado and tomato with olive oil, lemon juice, salt, and pepper.
Top the salad with the poached egg and garnish with basil.
Description:
The Avocado and Tomato Salad with Poached Egg is a refreshing and healthy dish that combines creamy avocado, juicy tomatoes, and a perfectly poached egg.
The rich, velvety avocado pairs wonderfully with the sweetness of the tomatoes, while the poached egg adds a savory, protein-packed element. This salad is simple yet full of flavor, making it an ideal light lunch or a hearty breakfast. It’s a great option for anyone looking for a nutritious, satisfying meal with healthy fats, fiber, and protein.
Benefits:
Rich in Healthy Fats: Avocado provides heart-healthy monounsaturated fats, which support cholesterol levels and overall cardiovascular health.
High in Protein: The poached egg adds a high-quality source of protein, which is important for muscle repair and growth.
Packed with Vitamins & Antioxidants: Tomatoes are rich in antioxidants like lycopene and vitamin C, which help protect the body from free radicals. Avocados are also packed with potassium, fiber, and vitamins K, E, and B6.
Supports Digestive Health: The fiber from both the avocado and tomatoes helps support healthy digestion and keeps you feeling full longer.
Boosts Immune Function: The combination of tomatoes and avocado provides a good dose of immune-boosting nutrients, including vitamin C and beta-carotene.
Foods That Pair Well
Whole Grain Toast
Grilled Chicken Breast
Quinoa or Couscous
Roasted Sweet Potatoes
Smoked Salmon
Sautéed Spinach or Kale
FAQs
Q: Can I make this salad in advance?
A: While the salad ingredients can be prepared in advance (tomatoes and avocado diced, dressing made), it’s best to add the poached egg right before serving for the freshest taste. You can also poach eggs ahead of time and store them in the fridge for up to 2 days.
Q: Can I use a hard-boiled egg instead of a poached egg?
A: Yes, you can use a hard-boiled egg if you prefer. However, the runny yolk of the poached egg adds richness to the salad that a hard-boiled egg won’t provide.
Q: Can I use a different dressing?
A: Absolutely! A lemon vinaigrette or balsamic glaze would complement the flavors of the salad beautifully. You could also use a simple olive oil and lemon juice dressing for a fresh, light option.
Q: Is this salad vegan?
A: No, this salad contains a poached egg, which makes it non-vegan. To make it vegan, you can skip the egg and perhaps add chickpeas or another plant-based protein source for extra substance.
Q: How do I make a perfectly poached egg?
A: To poach an egg, bring a pot of water to a gentle simmer (not a rolling boil). Add a small splash of vinegar to help the egg white set. Crack the egg into a small cup, then gently slide it into the water. Cook for 3-4 minutes for a soft, runny yolk. Remove with a slotted spoon and drain on a paper towel.
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