Breakfast Favourites Healthy

Poached egg with avocado and tomato

A perfect start to the day, at only 354 calories this avocado breakfast is packed with good fats and spinach is just -well good for you.


Cooking time
10 mins

2 large free range eggs
100g tomatoes (roughly 15 cherry tomatoes)
1/2 red chilli, seeds in/out depending on how you like your spice
1/2 tbsp red wine vinegar
1 garlic clove
1 large of 2 small avocados
2 handfuls of spinach, enough to fill a breakfast bowl
Juice of half a lime
Salt to taste


Kick the day off with some fuel, this avocado egg and spinach breakfast is a great source of protein and fat and simple to make.

First make the tomato sauce. Place the tomato, garlic, vinegar and a small pinch of salt into a small blender. If you don’t have a blender just chop everything up as finely as possible and cook for a bit longer.

Place the sauce in a pan over a low heat and reduce for aroud 10 mins, ideally you want it to reduce the moisture.

Place the spinach in two bowls and share the sauce across both portions while still hot, this will wilt the spinach.

In a small pan bring water to the boil, add salt and a couple of tablespoons of vinegar. Swirl the water, reduce to a simmer and gently crack two eggs into the water. The key to a great avocado egg and spinach breakfast is the poaching of the eggs!

I tend to almost place the shell on the water and tip the egg in, seems to work.

Poached eggs are tricky, I cook mine on a gentle simmer for about four minutes but it’s trial and error.

As the eggs are cooking (or ahead of time) prepare the avocado. Simply cut all the way around a separate the two halfs. Take a tablespoon and remove the stone, then scoop the felsh out from the skin.

You should end up with what would look like two half ice cream scoops. Squeeze over the lime juice and a pinch of salt, I just do this on a chopping board.

After 4-5 mins the eggs will be ready. Remove them from the pan and drain off the water, kitchen roll works well.

Slice the avocado and scatter over the spinach and tomatoes, add the egg.

Now you have an avocado egg and spinach breakfast in less than 10 mins to kick start the day.

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