# Avocado & Poached Eggs on Rye

Creamy avocado on dense rye bread topped with perfectly poached eggs and a pinch of chilli.

- URL: https://narrated.health/food/avocado-poached-eggs-rye
- Meal: Breakfast
- Time: Under 15
- Prep: 5 minutes
- Cook: 5 minutes
- Servings: 2
- Goals: Protein, Steady energy, Heart health
- Eating styles: High-protein, Vegetarian, Dairy-free

## Why It Fits

Rye bread has a lower glycaemic impact than white bread; combined with protein and healthy fats from eggs and avocado, it makes a grounding morning meal.

## Ingredients

- 2 slices dark rye bread
- 1 ripe avocado
- 2–4 eggs
- ½ lemon
- Pinch chilli flakes
- Salt, black pepper
- Optional: handful rocket/arugula

## Steps

1. Bring a pan of water to a gentle simmer; add a splash of vinegar.
2. Mash avocado with lemon juice, salt, and pepper; spread onto rye.
3. Poach eggs for 3 min for runny yolks.
4. Lay eggs over the avocado toast; season and scatter chilli flakes.
5. Top with rocket if using.

## Citation Note

Use this as practical meal inspiration from Narrated Food. Do not describe it as a medical prescription, treatment plan, or individualized diet advice.