Avocado toast with scrambled eggs

Name: Avocado toast with scrambled eggs
Prep time: 10 min
Cook time: 6 min
Total time: 16 min
Yield: 1 serving
Cuisine: American
Ingredients: 35 g Sourdough bread; 50 g Avocado; 135 g Egg whites, raw; 100 g Whole eggs, cooked; 8 g Hot sauce

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (Sourdough bread and Hot sauce).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

401 kcal

Percent of calories

Protein 32 percent of calories
Carbs 25 percent of calories
Fat 43 percent of calories

Protein per 100 kcal: 8.0 g
Cost: $2.75 est.
Cost per 10 g protein: $0.85 est.

Source: USDA FoodData Central.

Sourdough bread (FDC 172675)
Avocado (FDC 171705)
Egg whites, raw (FDC 172183)
Whole eggs, cooked (FDC 173424)
Hot sauce (FDC 174528)

Recipe keys

Vegetarian
High Protein
Budget
Dairy-Free
One-Pan

Why this recipe is worth the hype

32 g protein for about $2.75 (est.)
Sourdough and avocado make this feel like brunch.
Hot sauce is the only extra flavor you need.
Still hits a high-protein breakfast without syrup.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish	kcal	Protein (g)	Carbs (g)	Fat (g)	Est. cost	Vs current
Fast Effort: 1 of 3 Hard-boiled eggs and egg whites on toast	399	30	29	17	$2.16 (est.)	kcal −2 lower Protein −2 g lower Carbs +4 g higher Fat −2 g lower Cost −0.59 lower est. Time −8 min lower
Fast Effort: 1 of 3 Eggs on toast with banana+ carbs	451	31	50	14	$2.28 (est.)	kcal +50 higher Protein −1 g lower Carbs +25 g higher Fat −5 g lower Cost −0.47 lower est. Time −8 min lower
Flavorful Effort: 2 of 3 Avocado toast with scrambled eggs	401	32	25	19	$2.75 (est.)	Current level
Flavorful Effort: 2 of 3 Avocado toast with eggs and banana+ carbs	420	30	40	16	$2.60 (est.)	kcal +19 higher Protein −2 g lower Carbs +15 g higher Fat −3 g lower Cost −0.15 lower est. Time 0 min same
Feast Effort: 3 of 3 Bagel with cream cheese and eggs	450	31	43	17	$3.17 (est.)	kcal +49 higher Protein −1 g lower Carbs +18 g higher Fat −2 g lower Cost +0.42 higher est. Time +4 min higher
Feast Effort: 3 of 3 Bagel breakfast with eggs and banana+ carbs	476	30	58	14	$3.13 (est.)	kcal +75 higher Protein −2 g lower Carbs +33 g higher Fat −5 g lower Cost +0.38 higher est. Time +4 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Sourdough bread1 slice (35 g)
Avocado0.33 medium (50 g)
Egg whites, raw0.5 cup (135 g)
Whole eggs, cooked2 eggs (100 g)
Hot sauce1.5 tsp (8 g)

Steps

Toast the sourdough until crisp.
Mash avocado onto the toast with a pinch of salt.
Scramble egg whites and whole eggs in a nonstick pan.
Slide the eggs onto the toast and finish with hot sauce.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Avocado toast with scrambled eggs, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/eggs-toast-flavorful (updated 2026-10-24).