HEALTHY RECIPES
Poached Egg & Feta Smashed Avocado Toast
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 22, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
In This Article
Healthy
Golden toasted sourdough or whole-grain rye topped with creamy smashed avocado, crumbled sheep's milk feta, and a velvety soft-poached egg.
⏱ Prep: 5 min🍳 Cook: 5 min
Ingredients
- 1 Thick slice artisanal sourdough or rye bread
- 1/2 Ripe avocado, mashed
- 30g Feta cheese, crumbled
- 1 Large organic egg
- 1 tsp White vinegar (for poaching water)
- Red pepper chili flakes, sea salt, black pepper
- Squeeze of fresh lime juice
Instructions
- Toast bread until deeply golden and crisp.
- In a bowl, mash avocado with lime juice, salt, and pepper. Spread over warm toast and crumble feta on top.
- Bring water and vinegar to a gentle simmer. Create a vortex with a spoon and drop in the egg.
- Poach for 3–4 minutes until whites are firm and yolk is runny.
- Use slotted spoon to transfer egg onto the avocado toast. Dust with chili flakes and serve immediately.
🔬 Nutritionist Note: The combination of choline from egg yolk and oleic acid from avocado supports liver detoxification and cellular health.
Total Time
10 mins
Phases
Prep: 5m
Cook: 5m
Yield
1 servings
Nutrition
450 kcal
Ingredients
- 1 Thick slice artisanal sourdough or rye bread
- 1/2 Ripe avocado, mashed
- 30g Feta cheese, crumbled
- 1 Large organic egg
- 1 tsp White vinegar (for poaching water)
- Red pepper chili flakes, sea salt, black pepper
- Squeeze of fresh lime juice
Instructions
- Toast bread until deeply golden and crisp.
- In a bowl, mash avocado with lime juice, salt, and pepper. Spread over warm toast and crumble feta on top.
- Bring water and vinegar to a gentle simmer. Create a vortex with a spoon and drop in the egg.
- Poach for 3–4 minutes until whites are firm and yolk is runny.
- Use slotted spoon to transfer egg onto the avocado toast. Dust with chili flakes and serve immediately.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
🚀 Track Your Fasting Windows Effortlessly
Join over 50,000+ people using Fasting Tracker on Android and iOS to time eating windows, calculate ketosis stages, and hit your target weight.
⚡ 30-Second Interactive Assessment
Find Your Ideal Fasting Protocol
Answer 3 quick questions to calculate the safest and most effective intermittent fasting schedule for your body.
Step 1 of 3
1. What is your primary health goal?
2. What is your fasting experience?
3. How does your typical morning look?
🥗 Best Meals to Break Your Fast
Gentle, nutrient-dense dishes designed to avoid insulin spikes and digestive discomfort when exiting your fast.
