Department of Health & Human Services
Premiers Active April

Recipe of the week: egg, rocket and avocado toast topper

You won’t need to leave the comfort of your home for a nutritious and tasty café style breakfast with this simple recipe. It’s full of flavour and texture with avocado providing a smooth and creamy base for the crisp rocket and fresh tomato. And don’t forget the dash of Tabasco sauce – if you dare!

Preparation time: 5 minutes
Cooking time: 0
Serves: 1

IngredientsEgg rocket and avocado toast topper

  • 1 slice wholegrain bread, toasted
  • 1 tbs avocado, mashed
  • 1 handful rocket or baby spinach
  • 1 medium tomato, sliced
  • 1 boiled egg, peeled and sliced
  • freshly ground or cracked pepper to taste
  • dash of Tabasco sauce, optional

Cooking method

  1. Spread avocado on toast.
  2. Top with rocket leaves, sliced tomato and egg slices.
  3. Add a dash of Tabasco sauce, if using, and pepper.

Nutrition information

per serve per 100g
Energy 921 kJ 443 kJ
Protein 11.1 g 5.4 g
Fat, total 9.9 g 4.8 g
— saturated 2.7 g 1.3 g
Carbohydrate 19.6 g 9.4 g
— sugars 3.4 g 1.6 g
Sodium 237.6 mg 114.2 mg
Fibre 3.9 g 1.9 g


Recipe, image and nutrition information reproduced with permission from LiveLighter.

nutrition-australiaRecipe selected by Nutrition Australia Victorian Division. For more healthy recipes visit the Nutrition Australia website.

Last updated: November 29, 2016 at: 5:19 pm


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