Healthy Recipes Lifestyle Diets No Added Sugar Avocado Toast with Jammy Eggs 4.3 (6) 4 Reviews On those days when you truly cannot be bothered to cook or are short on time, here’s avocado toast with jammy eggs to the rescue. This quick, filling dish can easily slide into breakfast, lunch or even dinner, paired with a side of dressed greens. The “jammy” in jammy eggs refers to yolks that are not runny, but still opaque in the center, yielding a creamy, spreadable texture. If you prefer your yolks fully cooked, simply cook the eggs longer, about 10 minutes total. By Nicole Hopper Nicole Hopper Nicole Hopper is a recipe tester and developer based in Birmingham, Alabama. EatingWell's Editorial Guidelines Updated on July 5, 2024 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Active Time: 10 mins Total Time: 20 mins Servings: 2 Nutrition Profile: No Added Sugar Mediterranean Diet Sesame-Free Diabetes-Friendly Nut-Free Dairy-Free Soy-Free High-Fiber Vegetarian Jump to Nutrition Facts Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless Cook Mode (Keep screen awake) Ingredients 2 large eggs 1 medium avocado, halved, peeled and pitted 2 slices whole-grain bread, toasted 1/4 teaspoon salt, divided 1/4 teaspoon ground pepper, divided 1 tablespoon extra-virgin olive oil 1/4 teaspoon crushed red pepper Directions Bring a small saucepan of water to a boil over high heat and set a medium bowl of ice water next to the stove. Gently lower eggs into the boiling water with a spoon; reduce heat as needed to maintain a steady simmer. Simmer, gently stirring occasionally, for 7 minutes. Transfer the eggs to the ice bath; let stand for 2 minutes. Drain the eggs and set aside. Place avocado halves, cut-sides down, on a cutting board. Slice each half lengthwise into about 1/4-inch-thick slices. Use your palm to gently press each half down and to the side to flatten and fan out the slices. Carefully transfer the shingled avocado slices onto toast, placing 1 avocado half onto each slice of toast. Sprinkle with 1/8 teaspoon each salt and pepper. Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless Carefully tap and roll the eggs on a cutting board, pressing down gently to crack the shells. Peel the eggs, discarding the shells; cut each egg lengthwise into quarters. Place 1 quartered egg on top of each piece of avocado toast. Sprinkle with remaining 1/8 teaspoon each salt and pepper. Drizzle with oil and sprinkle with crushed red pepper. Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless Frequently Asked Questions Is Avocado Toast with Jammy Eggs good for you? Eggs are loaded with protein to help fill you up and keep your blood sugar stable. Did you know nearly half of the egg’s protein is in the yolk? Egg yolks also contain lutein and zeaxanthin, antioxidants that support eye health—and they’re one of the few natural food sources of vitamin D. The avocado provides fiber, antioxidants and healthy fats—with more healthy fats added by the olive oil drizzle. And serving the avocado and eggs over whole-grain toast increases the nutrients offered, including fiber, vitamins and minerals. What else can I serve with jammy eggs? The jammy egg is a comfort food that can perch nicely on top of plain toast or avocado toast, as well as any side dish you want to pair it with. It’s perfect on green salads and grain bowls like our Gochujang Steak, Kimchi & Cauliflower Rice Bowls, or you can include it with your favorite oatmeal or in soups that contain a nest of noodles like our Spicy Chicken Noodle Soup with Soft-Boiled Eggs or Sesame Instant Ramen Noodles with Broccoli & Soft-Boiled Egg. Add it to a vegetable side dish for a pop of color and extra flavor, like in our Garlic-Parmesan Asparagus, or try it with broccolini or haricot verts. Can you make jammy eggs ahead of time? Yes, you can. We’d store the eggs unpeeled so it’s easier to reheat them, but you can also store them peeled. Storing them in the refrigerator in an airtight container is best. Reheating is as simple as giving your egg a steam bath in very hot water for a few minutes. You can heat the water on the stovetop or in the microwave, add it to a mug and then add your egg. You can also try rewarming it in hot tap water. What’s the best method for quickly ripening an avocado? You can speed the ripening process by adding the avocado to a brown paper bag with an apple or kiwi. This allows the ethylene gas from the fruit to accelerate the process. If you can’t wait for the ripening, you can soften the fruit in the oven or microwave. It won’t technically be ripe, and it won’t have the same flavor, but you’ll be able to work with what you’ve got. Photographer: Robby Lozano, Food Stylist: Margaret Dickey, Prop Stylist: Julia Bayless Additional reporting by Carrie Myers, M.S. and Linda Frahm EatingWell.com, June 2024 Save Rate Print Nutrition Facts (per serving) 407 Calories 28g Fat 29g Carbs 14g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 2 Serving Size 1 slice Calories 407 % Daily Value * Total Carbohydrate 29g 10% Dietary Fiber 10g 34% Total Sugars 3g Protein 14g 28% Total Fat 28g 36% Saturated Fat 5g 25% Cholesterol 186mg 62% Vitamin A 92µg Vitamin C 10mg 11% Vitamin D 1µg Vitamin E 5mg 32% Folate 124µg Vitamin K 29µg Sodium 549mg 24% Calcium 115mg 9% Iron 3mg 15% Magnesium 70mg 17% Potassium 677mg 14% Zinc 2mg 19% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.