Quick and Healthy Breakfast: Tomato, Egg, and Avocado Stack!

Tomato Avocado Egg Stack Cooking Light

Pic from CookingLight.com

Next week, a lot of kids will be starting “back to school”, and in the best of times, this event also means a morning filled with chaos. Even if your child will be attending a virtual classroom, you will still need a morning routine, we have all fallen out of our school morning routine.

So, with this recipe, I will give you:

  1. A quick to prepare dish that so won’t feel rushed
  2. A healthy breakfast that will satisfy your child’s hunger and keep them focused on their schoolwork through the morning!


  • 1 large beefsteak tomato
  • 1 egg – poached
  • ½ sliced avocado
  • 1 tsp balsamic vinegar
  • Salt (to taste)
  • Pepper (to taste)

Additional Options: Mozzarella, crumbled goat cheese, pine nuts, slivered almonds, basil, olive tapenade

Putting this together is simple. Slice your tomato into three horizontal pieces. Drizzle a little balsamic vinegar on slice, add a slice or two of avocado, salt or pepper to taste, then add the next layer. Add the egg on top. Easy!

TIPS: Poaching or boiling an egg keeps the calories down. You can also boil eggs the night before using, thus making this easier to prepare in the morning. A fried egg would also taste good on this stack, though you will need to consider the added fat.

TIPS: Do you want more protein? Mozzarella is a natural addition to this dish as it goes well with tomatoes. Do you enjoy smoked salmon (lox) in the morning? Most folks can readily find smoked salmon in the store, adding a source of healthy protein, no added fat, and ready to eat. And don’t forget that nuts such as slivered almonds also provide you the protein, fat, and fiber, your body needs.

Now is a great time for this recipe because tomatoes and avocados are in season. Nutritionally, you receive a nice protein boost from the egg, complex carbohydrates from the tomato and avocado, and thus no sugar crash at mid-morning, and the unsaturated fats (the good stuff!) in the avocado will make you feel full without making you feel sleepy.

SERVES 1CALORIES 282; FAT 20.5g (sat 3.8g, mono 11.7g, poly 2.9g); PROTEIN 10g; CARB 19g; FIBER 9g; CHOL 186mg; IRON 2mg; SODIUM 356mg; CALC 63mg

Kudos to Cooking Light for such a fantastic recipe. Check out additional details here: https://www.cookinglight.com/cooking-101/tomato-and-avocado-stack-breakfast-salad-recipe