Poached Eggs with Zesty Lemon Feta and Avocado Smash on Wholegrain

This high protein breakfast contains a source of Calcium and Iron plus a good source of Vitamin C. The multigrain sourdough toast makes a healthy base for this hearty breakfast and it contains lots of healthy monounsaturated fats as per the Mediterranean diet. Choose Omega 3 Fortified Eggs from the supermarket to boost your intake of these essential fatty acids which are good for the heart, brain and many other body functions.

Serves 2


½ Large Ripe Avocado
1Tb Reduced Fat Feta cheese
0.5 lemon – juice and rind required
2 eggs – omega 3 fortified if available
2 Slices Multigrain Sourdough Toast (gluten free optional)
Pinch Black Pepper


1. In a bowl add chopped avocado, the zest and juice of ½ lemon, cracked pepper and crumbled feta cheese and mix through with a fork but keep chunky.
2. Bring water 8cm deep to a simmer in a saucepan with 2tsp of white vinegar. Swirl water first before gently adding one cracked egg at a time to help the water wrap around the egg white. Cook for 2 ½ to 3 mins depending on how runny you like your eggs.
3. Spread the avocado smash evenly between 2 slices of wholegrain sourdough toast (optional gluten free) and top with one poached egg each. Serves x 2 people.

Serving size: 182g

Nutrition Information

Per serve Per 100g
Energy 1400kJ (334Cal) 767kJ (183Cal)
Protein 16.6g 9.1g
Fat, Total 21.1g 11.6g
– Long Chain N3 250mg 137mg
– Saturated 8.3g 4.6g
– Polyunsaturated 2.5g 1.4g
– Monounsaturated 10.4g 5.7g
Cholesterol 196mg 108mg
Carbohydrate 18.2g 10.0g
– Sugars 2.2g 1.2g
Dietary Fibre 3.1g 1.7g
Sodium 449mg 246mg
Calcium 122mg (15%RDI) 67.2mg
Iron 1.9mg (16%RDI) 1.1mg
Vitamin C 15.3mg (38%RDI) 8.4mg

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