This vegetarian breakfast sandwich is such a delicious way to enjoy avocado. You need just about 10 minutes to prepare the flavorful and healthy fried egg sandwich. This egg sandwich is delicious on a toasted english muffin or your favorite bread!

Fried egg sandwich with mashed avocado on a toasted english muffin with spinach leaves

As a Registered Dietitian, I am all about easy, healthy breakfast recipes. Some of my favorites include overnight oats, healthy pancakes, frittatas, and egg sandwiches! This avocado egg sandwich is a personal favorite, because it’s basically like avocado toast in sandwich form.

This egg sandwich recipe is easy and quick enough to make during the weekday. It’ll take you 10 minutes or less to prepare. The combination of fiber, protein, and healthy fats will keep you full and satisfied through your morning. If you prefer egg salad sandwiches, I’ve got you covered with my healthier egg salad with no mayo!

Wondering what else to do with ripe avocado? Try these other avocado recipes!

Ingredients in avocado egg sandwich

You need just a handful of ingredients to make this recipe:

  • Eggs
  • Ripe avocado
  • English muffins
  • Baby spinach
  • Lemon juice
  • Green onions
  • Salt
  • Pepper
  • Butter
  • Olive oil

Recipe variations and substitutions

  • Instead of English muffin, use your favorite bread such as sourdough or multigrain.
  • Make it spicy by adding a drizzle of your favorite hot sauce to the egg sandwich.
  • Swap arugula for baby spinach.
  • Use chives, or another fresh herb, instead of green onions.
  • Make it vegan by using a vegan egg replacement or a slice of pan fried tofu in place of the egg, and vegan butter to butter the english muffin.
Avocado egg sandwich ingredients measured out on wooden cutting board

How to tell if an avocado is ripe

It’s essential that you use ripe avocado for this recipe, since it mashes up into the proper texture. Ripe avocados will have a very dark green, almost black skin with a bumpy texture.

If you press your finger into a ripe avocado, it will yield to gentle pressure. An avocado that is overripe will be mushy and leave an indentation from your finger.

How to make avocado egg sandwich

  1. First prepare your mashed avocado by mashing ripe avocado, lemon juice, salt, and sliced green onions with a fork.
  2. Fry an egg in a little bit of olive oil in a nonstick pan. I prefer a runny yolk for egg sandwiches, but you can fry it how you best enjoy it!
  3. Toast an English muffin and spread each side with a little butter.
  4. Assemble the egg sandwich. Spread a generous scoop of mashed avocado on the bottom half of the English muffin, then add the fried egg, followed by a handful of baby spinach leaves. Add the top half of the English muffin and enoy!
Mashed avocado in a speckled bowl with a silver fork

How to fry an egg

Follow these instructions to make a perfectly fried egg for your egg sandwich!

  1. In a nonstick skillet, heat 1-2 tsp olive oil or butter over low-medium heat.
  2. Crack egg into the center of your skillet.
  3. Let the egg cook until most of the whites are opaque and cooked though, about 1 minute.
  4. Cover the pan with a lid and continue to cook. This step helps the whites set and cook perfectly.
    • For a runny egg: keep the lid on for 30 seconds-1 minute.
    • For a hard yolk: keep the lid on for 1-2 minutes.
  5. Turn off the heat and remove the lid. Add salt and pepper, then slide the egg out of the pan using a fish spatula or metal turner.
sunny side up fried egg in a white pan on grey backdrop

Best bread for breakfast sandwiches

While it’s ultimately up to personal preference, some breads are better for breakfast sandwiches than others. You want a bread that has a good balance of softness and sturdiness, so it’s easy to bite into and can hold up to runny eggs and moisture from the sandwich.

Some good bread options for egg sandwiches include: English muffins, a hearty multigrain, ciabatta, sourdough, and bagels. Make sure your bread is fresh and lightly toasted!

Eggs nutrition benefits

Eggs are a nutritious, protein-packed food to include in your diet. One large egg provides:

  • 6 grams of high quality protein
  • 10 percent of your daily Vitamin B-12 (cobalamin) needs
  • 22 percent of your daily selenium needs

Eggs are also rich in the nutrient choline, an important part of cell membranes.

Most of the nutrients in eggs are contained within the yolk. While eggs do have cholesterol, research shows that eating eggs does not have a negative impact on your cholesterol levels or heart disease risk in most people. If you prefer egg whites, try my vegetable egg white frittata!

Let me know if you love this recipe by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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Fried egg sandwich with mashed avocado on a toasted english muffin with spinach leaves

10-Minute Avocado Egg Sandwich

  • Author: Alex Aldeborgh
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Total Time: 10 minutes
  • Yield: 2 egg sandwiches 1x
  • Category: breakfast
  • Cuisine: American
  • Diet: Vegetarian

Description

This vegetarian breakfast sandwich is such a delicious way to enjoy avocado. You need just about 10 minutes to prepare the flavorful and healthy fried egg sandwich. This egg sandwich is delicious on a toasted english muffin or your favorite bread!


Ingredients

Scale
  • 1 ripe avocado
  • 2 green onions, white and light green parts thinly sliced
  • 1 tbsp lemon juice
  • Kosher Salt
  • Pepper
  • 2 tsp olive oil
  • 2 large eggs
  • 2 English muffins
  • 2 tsp butter
  • 1/2 cup baby spinach

Instructions

  1. Scoop the avocado into a small mixing bowl. Add sliced green onions, lemon juice, a generous pinch of Kosher salt, and a grind of pepper. 
  2. Mash the avocado up with a fork until smooth, as if you were making guacamole. Set aside.
  3. Heat up olive oil in a medium nonstick skillet over low-medium heat.
  4. Crack eggs into the heated skillet. Cook for 1-2 minutes, until the whites are mostly set, but there are still some areas that are uncooked. Season eggs with salt and pepper.
  5. Place a lid over the skillet with the eggs. Keep the lid on for 30 seconds for runny eggs or 1-2 minutes for hard eggs.
  6. Remove the lid and turn off the heat. 
  7. While the eggs are cooking, toast the English muffins. Spread a little butter on each side.
  8. Assemble the egg sandwiches: add half the mashed avocado to the bottom of each English muffin, followed by a fried egg, 4-5 leaves of baby spinach, and the top of the muffin.

Notes

Recipe variations and substitutions

  • Instead of English muffin, use your favorite bread such as sourdough or multigrain.
  • Make it spicy by adding a drizzle of your favorite hot sauce to the egg sandwich.
  • Swap arugula for baby spinach.
  • Use chives, or another fresh herb, instead of green onions.
  • Make it vegan by using a vegan egg replacement or a slice of pan fried tofu in place of the egg, and vegan butter to butter the english muffin.

Keywords: avocado egg sandwich, how to fry an egg, vegetarian breakfast sandwich