Avocado Toast with Jammy Eggs
Crisp keto toast piled with lemony smashed avocado and jammy soft-boiled eggs, finished with olive oil and chili flakes. It is the café favorite, at under 6 g net carbs for two loaded slices.
Nutrition per serving
2 slices with 2 eggs- Net carbs
- 5.7g
- Calories
- 425kcal
- Protein
- 25g
- Fat
- 32g
- Total carbs
- 30 g
- Fiber
- 24 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Smoked salmon & dill: Silky smoked salmon draped over the avocado with capers and fresh dill gives the toast a lox-and-bagel flavor.
- Lay the salmon over the avocado before adding the eggs, then scatter with the capers and dill. Go easy on the salt, because the salmon and capers are salty.
BLT (bacon & tomato): Crisp bacon and juicy tomato slices layered over the avocado, with the eggs on top, for a heartier toast.
- Layer the tomato slices and bacon over the avocado, season the tomato with a pinch of salt, and top with the eggs.
Everything bagel & feta: Crumbled feta and a quick homemade everything-bagel mix of sesame, poppy seeds, garlic and onion give the toast a salty, crunchy bagel-shop flavor.
- Mix the sesame seeds, poppy seeds, garlic and onion with a pinch of flaky salt. Scatter the feta over the avocado, top with the eggs and sprinkle generously with the seasoning.
- Nice to have (optional)
- Also add
- Nice to have (optional)
- Also add
- Nice to have (optional)
- Also add
- Nice to have (optional)
Estimated cost $4.02 for 2 servings ($2.01 each) · how we estimate
Instructions
-
Bring a small saucepan of water to a rolling boil. Lower the cold eggs in gently with a spoon and boil 6½ minutes for jammy, just-set yolks (see the tips for firm yolks).
-
Meanwhile, fill a bowl with ice water. When the time is up, move the eggs straight into the ice bath for at least 2 minutes to stop the cooking, then peel them.
-
While the eggs cool, toast the bread until golden and crisp. Keto bread browns faster than regular bread, so use a medium setting.
-
Scoop the avocado into a bowl and mash it with a fork with the lemon juice, salt and pepper, leaving it a little chunky.
-
Spread the avocado thickly over the toast, halve the eggs and set them on top. Drizzle with the olive oil and finish with flaky salt and pepper flakes.
Tips for success
-
Jammy yolks are soft but not runny. For fully set yolks, which are recommended for anyone pregnant, very young, older or with a weakened immune system, boil the eggs 9–10 minutes. - Store-bought keto breads range from about 1 to 6 g net carbs a slice, and many are made with wheat protein, so check the label if you avoid gluten. Toasted almond flour sandwich bread is a homemade option.
- Lemon juice brightens the avocado and slows browning. Leftover smash keeps a few hours with plastic wrap pressed onto the surface.
Nice to have, not needed
- Flaky sea salt and a pinch of chili flakes are the café finish — regular salt and pepper are fine.
- A kitchen timer makes jammy eggs reliable — a minute either way changes the yolk.
Storage & meal prep
- Best eaten fresh
Reheat: Best assembled fresh — the toast goes soggy and the avocado browns.
Prep tip: Boil a batch of jammy eggs ahead; peeled, they keep 2 days in the fridge, so breakfast is just toast and avocado.
Best eaten right away. Peeled soft-boiled eggs keep 2 days in a covered container in the fridge.
Variations
3 variations, each with its own ingredients and macrosSmoked salmon & dill
ProteinSilky smoked salmon draped over the avocado with capers and fresh dill gives the toast a lox-and-bagel flavor.
- + 3 oz smoked salmon
- + 1 tbsp capers
- + 1 tbsp fresh dill
5.9 g net · 476 kcal · 33 g protein · 34 g fat · ≈$4.52 per serving (+0.2 g net carbs vs the original)
BLT (bacon & tomato)
FlavorCrisp bacon and juicy tomato slices layered over the avocado, with the eggs on top, for a heartier toast.
- + 4 slices bacon
- + ½ medium tomato
6.9 g net · 524 kcal · 32 g protein · 39 g fat · ≈$2.47 per serving (+1.2 g net carbs vs the original)
Everything bagel & feta
FlavorCrumbled feta and a quick homemade everything-bagel mix of sesame, poppy seeds, garlic and onion give the toast a salty, crunchy bagel-shop flavor.
- + 2 oz feta
- + 2 tsp toasted sesame seeds
- + 1 tsp poppy seeds
- + ¼ tsp dried minced garlic or garlic powder
- + ¼ tsp dried minced onion or onion powder
7.7 g net · 527 kcal · 29 g protein · 40 g fat · ≈$2.89 per serving (+2 g net carbs vs the original)
Save it for later
Pin this recipe to your keto board so it’s there when you plan next week.
Save to Pinterest
