🍽️ Healthy Breakfast Plate: Avocado & PB&J Toast with Scrambled Eggs
A beautifully balanced, protein-rich, and fiber-filled breakfast plate to start your day energized! It combines sweet and savory flavors with satisfying textures and essential nutrients to keep you full and focused.
✅ Ingredients:
For the Toasts:
- 2 slices whole grain bread (toasted)
- 1/2 ripe avocado (mashed)
- 1 tbsp natural peanut butter
- 1 tbsp strawberry jam
- 1/2 tsp chia seeds (optional, for extra fiber & omega-3s)
For the Scrambled Eggs:
- 2 eggs
- 1 tbsp milk (optional – for creamier eggs)
- 1/2 tbsp butter or olive oil (for cooking)
- Salt & black pepper (to taste)
- Fresh parsley (chopped – optional garnish)
For the Fruit Side:
- 3–4 fresh strawberries (sliced)
👩🍳 Directions:
1. Prep the Toasts:
- Toast the whole grain bread until golden brown.
- On one slice, spread mashed avocado evenly and sprinkle with a pinch of salt or red chili flakes if desired.
- On the other slice, spread peanut butter first, then gently layer the strawberry jam on top. Sprinkle with chia seeds for a nutrient boost.
2. Cook the Scrambled Eggs:
- Crack eggs into a bowl, add milk (if using), and beat until well combined.
- Heat butter or oil in a nonstick skillet over medium-low heat.
- Pour in eggs and stir gently with a spatula. Cook slowly until just set but still soft and creamy. Season with salt and pepper.
- Garnish with parsley, if desired.
3. Assemble Your Plate:
- Place both toasts on the plate.
- Add scrambled eggs beside them.
- Finish with sliced strawberries on the side for a fresh, sweet touch.
📝 Notes & Tips:
- Toast Variations: You can swap whole grain bread for sourdough or gluten-free bread.
- Avocado Tip: Add a squeeze of lemon juice to the mashed avocado to keep it from browning.
- Jam Ideas: Use low-sugar or homemade jam for fewer added sugars.
- Egg Upgrade: Add a sprinkle of feta or sautéed spinach for extra flavor and nutrition.
- Kid-Friendly Swap: Use almond butter or sunflower seed butter for peanut allergies.
🍽️ Servings:
- Serves 1 hungry adult or 2 light eaters.
🔢 Nutritional Info (Approximate per serving):
- Calories: 450–500 kcal
- Protein: 20–22g
- Fat: 28g (healthy fats from avocado, eggs, peanut butter)
- Carbs: 35–40g
- Fiber: 8–10g
- Sugar: 8–10g (mostly from jam & strawberries)
(Values may vary slightly depending on bread, jam, and oil used.)
💪 Health Benefits:
- Protein Power: Eggs and peanut butter offer essential amino acids for muscle repair and fullness.
- Healthy Fats: Avocado and peanut butter provide monounsaturated fats for heart health.
- Fiber Boost: Whole grain bread, avocado, and chia seeds support digestion and sustained energy.
- Brain Fuel: Choline in eggs supports cognitive function.
- Antioxidants: Strawberries offer Vitamin C and anti-inflammatory compounds.
❓ Q&A:
Q: Can I make this vegan?
A: Absolutely! Replace scrambled eggs with tofu scramble or chickpea “egg” and use plant-based jam and nut butter.
Q: Is this good for weight loss?
A: Yes, in moderation! It’s high in protein and fiber, which helps reduce snacking and keeps you full longer.
Q: Can I prep this ahead?
A: You can mash the avocado and refrigerate with lemon juice, and pre-slice strawberries. Cook eggs fresh for best taste.
Q: Is it okay for kids?
A: Yes! Just reduce salt, skip chia seeds if too young, and use a nut butter they’re not allergic to.
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