Ultimate Healthy Breakfast – Avocado, Egg, Chilli & Rye Bread

Flora Renz
Latest posts by Flora Renz (see all)

This may come as a shock to people who know me, but I am not a morning person. Sadly, commuting to work means that I do have to leave my lair at a fairly ungodly hour. At the moment the only thing that stops me from murdering everybody who dares to speak to me before 10am is the fact that moving would require me to briefly emerge from my zombie like state. Well that and the fact that blood stains are a pain to get out of your clothes afterwards.

Seeing as I essentially operate on autopilot for the first few hours of the day, making any sort of creative decision about breakfast is definitely out of the question. With this in mind, my general default breakfast tends to be either porridge or muesli, because who doesn’t love something bland and vaguely slimy first thing in the morning?

However, since I recently turned 25 I have been trying to move out of my comfort zone a bit. Obviously doing something crazy like talking to actual human beings or taking up any sort of exercise is going a bit too far, so instead I have settled on reforming my breakfast routine. Who knew that there was breakfast food that isn’t beige?!

I am a bit of a guacamole addict (it is definitely still one of your five a day if you eat it with a bag of crisps) so when I started seeing pictures of people having avocado for breakfast I figured I should give it a go. Well, quite frankly it has been a revelation! Eating something that has an actual colour and a bit of kick, thanks to the chilli flakes, makes such a difference to my morning routine. You can leave out the egg, but why you would want to is a mystery to me. I have used half an avocado in my recipe because in my view that gives you just the right balance between bread and toppings, but if you don’t feel like saving the other half you might as well use the whole thing. I would definitely recommend using proper rye bread for this, as I tried using a baguette instead and the texture and flavours just do not come together in the same way.


½ ripe avocado

1 egg

Rye bread

Butter (optional)

1 pinch chilli flakes

1 pinch flaky sea salt


1. Start by toasting your rye bread. You want it properly crisp around the edges but not burnt. I toast mine twice on a medium heat because I may have some control issues…

2. If you are going to butter your bread wait till it has cooled down a little bit. Also this is seriously not the right time for margarine or any kind of vegetable butter substitute. Go full fat or go home.

3. Put a small pan with enough water to cover your egg on a high heat and wait for it to boil.

4. Once the water is boiling, carefully lower your egg into the pan and cook for exactly one minute.

5. Take the pan off the heat , put a lid on it and give your egg another 5 mins in the hot water.

6. While the egg is cooking, half your avocado and scoop out the inside. You don’t need to mash it up or anything but slice the avocado small enough so that you can evenly spread it on the bread.

7. Once the egg is done rinse it off under cold water for a few seconds and peel it without burning your fingers more than absolutely necessary.

8. Slice/mash up your egg on top of the avocado. Scatter with chilli flakes and salt, and enjoy with some nice strong coffee.

About Flora Renz

Currently compensating for all my failings as a PhD student by eating my way around London and bribing my entire department with baked goods. Still unsure if I want to be Nigella or marry her. Definitely want to live in a gingerbread house. Think Beetroot is an abomination.