It’s easy to get into a sugar crash after breakfast. Between the coffee, banana, bagel and other quick fixes we grab in the morning where else can we squeeze in the fat and protein that adds balance to the meal? Here’s a sugar-proof idea from our Elle Penner: poached egg and crispy prosciutto avocado toast. It takes a little prep work but only 7 minutes to put together. With zero grams of added sugar, you’ll be out the door enjoying a better balanced breakfast.
Poached Egg + Crispy Prosciutto Avocado Toast
- 1 large egg
- 1 slice crispy prosciutto
- 1 slice of sugar-free, 100% whole grain bread (approx. 110 calories per slice)
- 1/4 small avocado
- Dash of salt
- Splash of vinegar
- Optional: Fresh herbs if you want to get fancy
Fill a small skillet with 1” water and heat over medium-high heat until the bottom is covered in bubbles but not yet boiling. Stir in a splash of white vinegar and reduce heat to medium-low. Crack egg into a small prep cup and gently slide egg into the water. Cook for 4 1/2 minutes, or until yolk is to your liking, and transfer to a paper towel.
While the egg poaches, toast bread, warming crispy prosciutto in toaster for the last minute or so, and mash avocado with salt.
Spread avocado onto toast, top with prosciutto and then the poached egg. Garnish with fresh herbs if desired.
Serves: 1 | Serving Size: 1 toast
Per serving: Calories: 273; Total Fat: 6 g; Saturated Fat: 3 g; Monounsaturated Fat: 2 g; Cholesterol: 195 mg; Sodium: 661 mg; Total Carbohydrate: 22 g; Dietary Fiber: 5 g; Sugars: 4 g; Protein: 15 g
Nutrition Bonus: Potassium: 74 mg; Vitamin A: 7%; Vitamin C: 4%; Calcium: 6%; Iron: 12%
Elle Penner, MPH, RD, is the Registered Dietitian and Food & Nutrition Editor at MyFitnesssPal, as well as an active runner, food-enthusiast and healthy lifestyle blogger. For more healthy recipes and fitness inspiration, check out her blog, According to Elle, and connect with her on Facebook, Pinterest and Twitter.
Photo courtesy of Elle Penner. Original recipe can be found on According to Elle.