Delicious breakfast hacks on TikTok are a dime a dozen these days. (Raise your hand if you’re still not over baked oatmeal and “nature’s cereal.”) But you’re not alone if you’re perpetually amazed by each new TikTok remix of everyone’s go-to breakfast staple, toast.
Yes, there’s yoghurt toast, ricotta toast, and even pizza toast, but these days, your FYP is probably dominated by a newcomer: grated egg avocado toast. Before you write off the concept of grated egg, know that this tasty, healthy concoction requires minimal effort and ingredients, making it the perfect breakfast or snack.
Grated Egg Avocado Toast
Though it’s been swirling around the blogosphere for a few years now, the grated egg avocado toast trend recently blew up when Colorado-based recipe developer and food blogger Sarah Thomas-Drawbaugh shared her technique on TikTok. The post has garnered nearly 3.5 million views, more than 327,000 likes, and more than 1,600 comments from users understandably obsessed with her spin on the breakfast favourite.
And DIYing it couldn’t be easier, especially if you’ve already got some hard-boiled eggs on hand in the fridge. If you want to follow Thomas-Drawbaugh’s lead, you’ll gather one fully chilled (read: not warm or freshly boiled) hard-boiled egg and a freshly-toasted slice of bread. You’ll spread a thin layer of Kewpie mayonnaise (a Japanese mayo made of egg yolks, a blend of vinegars, and a touch of MSG) and avocado slices onto the bread. Then, you’ll use a cheese grater — Thomas-Drawbaugh specifies in her post that she uses a Microplane to for a light and fluffy result, but use what’s available — to grate the egg above your toast. Top with salt and pepper to taste, as well as additional toppings as you like.
Whether you’re making the recipe to wow your pals when hosting brunch or simply treating yourself, you’ll score nutrients that can keep you feeling energized and satisfied. “Adding an egg to avocado toast makes it a well-balanced meal,” says Alayna Guzak, RDN, LD, registered dietician nutritionist at the Ohio State University Wexner Medical Center. “The secret to feeling fueled and satisfied is having all three macronutrients at meals — carbohydrates, protein and fat. The bread provides carbohydrates, the body’s main source of energy. The avocado is a source of heart-healthy monounsaturated fats as well as fibre, and the egg provides protein.”
By combining all three macronutrients in one meal, you’ll feel satiated and will avoid an energy crash, says Guzak. “Protein and fat are digested slowly, while carbs are generally passed through the digestive tract more rapidly,” she says. “When eaten in conjunction digestion is prolonged, which provides more lasting energy and keeps you feeling full for longer.”
This is also an easily adaptable, versatile pick depending on what toppings you have on hand along with the egg and avocado, notes Guzak. Some of her recs include roasted tomatoes for a burst of flavour, phytonutrients, and fibre; smoked salmon (or any fish) for a solid source of lean protein; antioxidant-rich arugula for a fresh, peppery flavour; nutritional yeast for a cheesy, nutty flavour; radishes for crunch, vitamin C, and antioxidants; green onions; fresh cilantro or parsley; lemon or lime juice; paprika, cayenne, or garlic powder; or a drizzle of sriracha or hot sauce for a little kick.
As for swaps, hummus makes a great substitute for Kewpie mayo if you don’t have it on hand or don’t love mayo, and that it adds fibre and flavour, notes Guzak. Gluten-free bread also works, or rice cakes, hash brown patties, or sweet potato toast as a base, she adds. In any case, no matter how you (ahem) slice it, you’ll probably want to make this TikTok toast again and again.
This story first appeared on www.shape.com
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