Healthy Avocado and Egg Breakfast Sandwich

A few days ago I made a commitment to myself that I would eat vegan Monday through Friday. Why? A couple of reasons. One, I got a rather sharp email from my doctor shaming me for my slightly high cholesterol levels and telling me I need to stop eating greasy food. I was ready to drop her as my doc when I saw the email. First of all, I don’t eat greasy food. That often. I almost never eat fast food, rarely go out to eat at sit-down restaurants and do not have a deep fryer at home. Second of all, we did not at all discuss what I eat! If I could guess, I would say the saturated fat in the dairy foods that I eat probably contributes to my cholesterol. Two, a friend of mine said she lost 30 pounds eating vegan during the week! While I don’t need to lose 30 pounds, a drop of 10 pounds would be lovely.

Hence my commitment to go vegan five days a week. Then I spoke with my mostly vegan friend (Julie) about how hard it is to be vegan all the time. She admitted that her family does sometimes eat cheese and butter. And she has to have the tiniest amount of half and half in her coffee. When Julie went mostly vegan, she had some good health benefits–like a drop in migraine headaches. They completely stopped.

I got to thinking about the two dozen eggs I have in my fridge and I got depressed thinking about banning eggs during the week. I pepped up a bit when I got the nod from Julie to sneak some eggs or cheese into my meals. In preparation for my adventure, I decided to experiment with the meal I eat regularly: sprouted wheat toast with avocado and eggs. I once added sautéed spinach to get in some greens but I can’t say I loved the addition.

Normally I make an open-faced sandwich using one piece of bread. To make it more sandwich-like I decided to use another piece of bread, slap some hummus on the bread and add sliced tomato. So here’s the simple recipe:


  • Bread, any kind, toasted
  • One egg, fried or poached
  • 2 T. Hummus (I had roasted garlic in the fridge)
  • ½ medium avocado, mashed with salt and hot sauce (if you like)
  • One tomato, on the vine, sliced
  • Salt and pepper to taste


  1. Slather one piece of toast with hummus and cover with avocado. You can add avocado to the other piece of toast if you’d like to, too.
  2. Top with sliced tomatoes and your egg. Top with your other piece of toast. Cut in half to serve. Eat immediately.


I wasn’t overly fond of the addition of the hummus on my usual sandwich. It could have been the garlic flavor though. Next time I would go back to my roots–toast, avocado and egg! Maybe some sliced or diced tomato.

Anyway you slice it or prefer it, you can make a healthy breakfast of eggs, sprouted grain toast and avocado. This sandwich also makes a fast and yummy dinner during the week!

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