Texas Health-y Home Cooking: Avocado Toast with Eggs Your Way

Welcome to our weekly series called Texas Health-y Home Cooking!

You’re cooped up at home and well into the new reality of stay-at-home life. But despite the current state of crazy, dinnertime comes around as usual, the kids are hungry — and your hunger pangs are kicking in, too. So, what are you supposed to do?

Many have turned to social media for recipes from their favorite television chefs, such as Food Network veteran chef, Alton Brown.

But we were inspired to take a look in our own backyard and asked some top chefs/restaurant owners and dietitians in North Texas for their recommendations on healthy meals that can be prepared with items you likely already have on hand — think canned beans or tomatoes, whole wheat pasta, or the fresh or frozen produce chilling in your fridge. 

This week, Kaylee Jacks MS, CSSD, RD, LD, a sports dietitian at Texas Health Sports Medicine, shares a way to protein pack your avocado toast — by adding an egg cooked to your liking.

“Avocado toast is the breakfast fad we never knew we needed,” says Jacks. “But avocado toast doesn’t have to be a morning only meal. It can also be a filling lunch or fuel you up before a workout. Add additional toppings or sauces, like salsa or roasted corn, for a delicious and nutritious meal.”

Servings: 2 (2 slices per serving)


4 slices whole grain bread

1 avocado

2 Tablespoons chopped parsley

1/2 teaspoon extra virgin olive oil

1/2 lemon

1/2 teaspoon salt

1/2 teaspoon ground black pepper

1/2 teaspoon onion powder

1/2 teaspoon garlic powder

4 eggs



  1. Toast the bread.
  2. Peel and pit avocado and place into a mixing bowl.
  3. Cut a lemon in half and juice the half lemon into the bowl.
  4. Collect the ingredients in the proper amounts listed below and combine them into the mixing bowl.
  5. Mash the avocado and mix in the ingredients.
  6. When the contents are combined and mashed, spread evenly onto the 4 individual slices of whole grain toast.
  7. Top each slice with 1 egg cooked your way.


Remember, now is an opportune time to get inspired, try something new, and expand your culinary skills. So grab the apron, open the pantry, ask the kids to help out, and enjoy some family cooking time!

Missing at home pizza night but can’t get your hands on some yeast or flour? Check out the pantry and kid-friendly pizza in our next installment.

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