This kale, egg, and avocado toast is a nutritious and delicious way to start your day. Combining the creamy texture of avocado with the hearty goodness of whole grain bread, this recipe is both satisfying and healthy. The addition of sautéed kale and perfectly cooked eggs makes it a well-rounded meal that is sure to keep you energized.
If you don't typically have kale at home, you might need to pick some up at the supermarket. Look for fresh, vibrant leaves that are free from yellowing or wilting. Whole grain bread is another ingredient that might not be in everyone's pantry, so make sure to grab a loaf. The avocado should be ripe but not overripe; it should yield slightly to gentle pressure.
Ingredients for Kale, Egg & Avocado Toast Recipe
Whole grain bread: Provides a hearty and nutritious base for the toast.
Avocado: Adds a creamy texture and healthy fats to the dish.
Eggs: A great source of protein, they can be cooked to your preference.
Kale: Adds a boost of vitamins and minerals, sautéed for a tender texture.
Olive oil: Used for sautéing the kale, adding a rich flavor.
Salt and pepper: Essential seasonings to enhance the flavors of the dish.
Technique Tip for This Recipe
When mashing the avocado, use a fork to achieve a creamy yet slightly chunky texture. This adds a delightful contrast to the crunchy toast and the sautéed kale. For perfectly cooked eggs, consider using a non-stick pan and cooking them on medium-low heat to ensure they remain tender and avoid overcooking.
Suggested Side Dishes
Alternative Ingredients
whole grain bread - Substitute with sourdough bread: Sourdough offers a tangy flavor and chewy texture that pairs well with the creamy avocado and eggs.
whole grain bread - Substitute with gluten-free bread: For those with gluten sensitivities, gluten-free bread provides a similar base without the gluten.
ripe avocado - Substitute with hummus: Hummus provides a creamy texture and rich flavor, making it a great alternative to avocado.
ripe avocado - Substitute with mashed sweet potato: Mashed sweet potato offers a slightly sweet and creamy alternative, adding a different flavor profile.
large eggs - Substitute with tofu scramble: Tofu scramble mimics the texture of scrambled eggs and is a great plant-based option.
large eggs - Substitute with chia seeds: Chia seeds mixed with water can create a gel-like consistency that can replace eggs in some recipes.
chopped kale - Substitute with spinach: Spinach has a similar nutrient profile and can be used raw or cooked, just like kale.
chopped kale - Substitute with arugula: Arugula adds a peppery flavor and can be used as a fresh, leafy green alternative.
olive oil - Substitute with avocado oil: Avocado oil has a similar healthy fat profile and a mild flavor that works well in this recipe.
olive oil - Substitute with coconut oil: Coconut oil can add a subtle sweetness and is a good alternative for those who prefer its flavor.
salt - Substitute with soy sauce: Soy sauce can add a savory umami flavor, though it will also add a different taste profile.
pepper - Substitute with cayenne pepper: Cayenne pepper adds a spicy kick and can be used to enhance the flavor of the dish.
Other Alternative Recipes Similar to This Dish
How to Store or Freeze This Recipe
- Allow the eggs and kale to cool completely before storing. This prevents condensation, which can make the toast soggy.
- Store the toasted bread separately in an airtight container at room temperature to maintain its crispiness.
- Place the sautéed kale in a separate airtight container and refrigerate. It will stay fresh for up to 3 days.
- Store the cooked eggs in another airtight container in the refrigerator. They will keep for up to 2 days.
- For the avocado spread, mash it with a bit of lemon juice to prevent browning. Store it in an airtight container with plastic wrap pressed directly onto the surface to minimize air exposure. Refrigerate and use within 1-2 days.
- When ready to assemble, reheat the kale and eggs in a microwave or on the stovetop until warmed through.
- Toast the bread slices again briefly to restore their crunchiness.
- Spread the avocado mixture on the freshly toasted bread, then top with reheated kale and eggs.
- If you wish to freeze components, avoid freezing the avocado spread as it doesn't thaw well. Instead, freeze the sautéed kale and cooked eggs in separate freezer-safe containers or bags. They can be frozen for up to 1 month.
- Thaw frozen kale and eggs in the refrigerator overnight before reheating and assembling as described above.
How to Reheat Leftovers
- Preheat your oven to 350°F (175°C). Place the toast on a baking sheet and cover it loosely with aluminum foil to prevent the avocado from browning too much. Heat for about 10 minutes or until warmed through.
- Use a toaster oven set to a low temperature. Place the toast inside and heat for about 5-7 minutes. Keep an eye on it to ensure the bread doesn't become too crispy.
- For a quick microwave method, place the toast on a microwave-safe plate. Cover it with a damp paper towel to keep the avocado from drying out. Heat on medium power for 30-second intervals until warm.
- If you have an air fryer, set it to 300°F (150°C). Place the toast inside and heat for about 3-5 minutes. This method helps maintain the bread's crispiness while warming the avocado and kale.
- For stovetop reheating, use a non-stick pan over low heat. Place the toast in the pan and cover it with a lid. Heat for about 5 minutes, checking occasionally to ensure the bread doesn't burn.
Best Tools for This Recipe
Toaster: Used to toast the bread slices until they are golden brown.
Frying pan: Used to heat the olive oil and sauté the chopped kale, as well as to cook the eggs.
Spatula: Handy for stirring the kale and flipping or scrambling the eggs.
Knife: Essential for chopping the kale and slicing the avocado.
Cutting board: Provides a safe surface for chopping the kale and slicing the avocado.
Bowl: Used to mash the avocado and season it with salt and pepper.
Fork: Useful for mashing the avocado in the bowl.
Plate: For assembling the toast with mashed avocado, sautéed kale, and cooked eggs.
Measuring cup: To measure the 1 cup of chopped kale.
Measuring spoon: To measure the 1 tablespoon of olive oil.
How to Save Time on Making This Recipe
Toast the bread first: Start by toasting the whole grain bread while you prepare other ingredients to save time.
Pre-chop the kale: Chop the kale in advance and store it in the fridge to quickly sauté when needed.
Use one pan: Cook the kale and eggs in the same pan to reduce cleanup time.
Mash avocado ahead: Mash the avocado and season it beforehand, keeping it in an airtight container to stay fresh.
Multi-task: While the bread is toasting, sauté the kale and cook the eggs simultaneously.
Kale, Egg & Avocado Toast Recipe
Ingredients
Main Ingredients
- 2 slices Bread whole grain
- 1 Avocado ripe
- 2 Eggs large
- 1 cup Kale chopped
- 1 tablespoon Olive oil
- to taste Salt and pepper
Instructions
- 1. Toast the bread slices until golden brown.
- 2. In a frying pan, heat the olive oil over medium heat. Add the chopped kale and sauté until wilted, about 3 minutes.
- 3. In the same pan, cook the eggs to your liking (scrambled, fried, or poached).
- 4. Mash the avocado in a bowl and season with salt and pepper.
- 5. Spread the mashed avocado on the toasted bread slices.
- 6. Top with sautéed kale and cooked eggs. Season with additional salt and pepper if desired.
Nutritional Value
Keywords
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