Healthy Avocado Smash for Breakfast

Ready to eat - Healthy Avocado Smash for Breakfast compassandfork.comMelbourne breakfasts are some of the best in the world. Why? Well, believe it or not, it is a subject I have given considerable thought to as we work our way around the world indulging ourselves in great food, and I have three reasons: variety, originality and freshness.

There is some serious thought and effort that goes into breakfast menus in Melbourne. Fusion, which is a food description I don’t use often, is a big part of what makes breakfast so good. Using that multicultural influence from all over the world, Melbourne has taken some classic global breakfast (or “brekkie” as Australians like to shorten it to) favorites and made it their own.

Looking for a good bagna couda sauce with brekkie? Try Proud Mary’s in Collingwood. How about a great potato rosti with poached eggs and salmon? (Richmond Hill Cafe and Larder) A twist on baked eggs? How about baked eggs with sweet and sour roasted peppers and black pudding? (Demitri’s Feast, Swan St, Richmond) What about grilled kippers with horseradish butter, poached eggs and leafy greens? (Birdman Eating, Fitzroy) You get the picture!

And it’s not just Australians that think this about Melbourne breakfasts. Check out this article from the New York Times about how Australian cafes are making an impact in New York.

Well one of our favorites, and a classic Australian brekkie is avocado smash with poached eggs. It is pretty common on the menus of Aussie cafes. When we were in London we were wandering by a cafe, looking for a good coffee, on the way to the Tube and we passed a cafe with a chalkboard outside advertising avocado smash! We were there! Sure enough it was owned by an Australian, the coffee was great too. And we had to laugh as there were a lot of Aussie expats in there too! They even served the Australian breakfast classic, vegemite on toast. (We’ll come back to vegemite in a minute.)

Swan St, Proud Mary's and Farm Cafe - Healthy Avacado Smash for Breakfast compassandfork.com
Swan St (L) Proud Mary’s (top R) & Farm Cafe (bottom R)

 

We recommend trying the goat’s toast (goat’s curd, roasted beetroot relish, avocado smash, a poached egg and green herbs on seeded toast) and if that’s not enough you can order an optional side of bacon. This is available at the Farm Cafe at the Collingwood Children’s Farm. It is an excellent version of avocado smash to try during your Melbourne visit.

Before we move onto our version of avocado smash, let’s talk about vegemite. You may have heard of it in “Land Down Under” by Men at Work, you know the line “give me a vegemite sandwich”. Vegemite is a spread used on bread or toast. It is a very dark brown/black color, salty, savory in taste and made from the brewer’s yeast remaining after the making of beer (very high in B Vitamins). Sound good?

Australian’s love it, most visitors hate it (but I know at least one American that absolutely loves it now)! Some tips, if you try it, use it sparingly. Butter the bread first and let that melt, then thinly and sparingly spread the vegemite. You can order it with melted cheese as well and this helps “soften” the taste for first timers! Try it, you might like it! Anyway, Australia has a ton of other breakfast options if it is not to your liking.

So back to avocado smash. We love this breakfast and it is a staple in our house, even when we travel. It is gluten-free, paleo friendly and overall pretty healthy. You can make your own version to suit your own taste. Use our recipe to get you started, then experiment.

 

Healthy Avocado Smash for Breakfast an Australian Classic compassandfork.com
Healthy Avocado Smash for Breakfast compassandfork.com
Healthy Avocado Smash for Breakfast
Print Recipe
Print Recipe
Seasoned avocado, with added goat cheese, olive oil, lemon juice and LSA (optional). Serve the avocado smash over tomato and top with poached eggs. If you are not paleo, serve with grilled garlic toast, otherwise omit. Healthy, quick and tasty. Enjoy with with a great cappuccino or latte.
Servings Prep Time Cook Time
2people 5minutes 4minutes
Servings Prep Time
2people 5minutes
Cook Time
4minutes
Ingredients
Servings: people
Units:
Ingredients
Servings: people
Units:
Instructions
  1. If your eggs are refrigerated, take them out to warm up to room temperature at least 30 minutes before poaching. 2/3 fill a deep pan with water and bring to the boil.Main ingredients - Healthy Avacado Smash for Breakfast compassandfork.com
  2. In the meantime, make the avocado smash. Scoop out the avocado flesh and place in a bowl. Add the sea salt, black pepper, goat's cheese, olive oil and LSA (if using) and lemon or lime juice. Mash with a fork until well combined. Set aside.Time to smash - Healthy Avacado Smash for Breakfast compassandfork.com
  3. If you are not paleo and desire a slice of toast, toast or grill your bread. When it is done, rub the toast with the cut garlic.
  4. When the water in the pan boils, crack the eggs and carefully drop them into the water. When the water comes back to the boil, turn off the heat and cook for a further 3 minutes (4 minutes if extra large). The eggs should be slightly runny.
  5. Place the toast on the plate (if using) and top with tomato slices. Place the avocado smash on top of the tomato and using a slotted spoon, place the poached eggs on top. Season with salt and pepper.
Recipe Notes

*The LSA gives the avocado smash a slightly, nutty taste and provides great fibre. LSA is extremely common in Australia and other countries and is starting to appear in the USA. Look for it in a good health foods store.

Hollow for the egg - Healthy Avocado Smash for Breakfast compassandfork.com

20 Responses

  1. Fiona Moore
    | Reply

    Would love some sourdough with that 😉

    • Editor
      | Reply

      Hi Fiona, thanks for your comment. Truth be known, we usually have avocado smash with grilled toast. Try rubbing raw garlic over the cooked toast, you’ll love it.

  2. Sarah
    | Reply

    This looks great! I love guacamole and any other recipe with avocados but the addition of goat cheese and a poached egg has be drooling!

    • Editor
      | Reply

      Sarah, the goats cheese makes it really creamy! And poached eggs are great with anything! Making it at home is like you went to a restaurant.

  3. Farida
    | Reply

    Avocado fresh is really one of the best tastes, glad you have it in Australia. In Jordan its very expensive, when I get my hand on some, I’m gonna make these!

    • Editor
      | Reply

      Farida, Yes we have been amazed how expensive avocados can be some places we travel. I am sure you do some great fruit in Jordan though. We would love to visit there and learn about the food.

  4. Regina
    | Reply

    I heard if the amazing breakfast or even general food choices at Australian cafe’s. My husband lives! for breakfast! We are traveling in Asia right now, but if we make it to Australia from here, Melbourne breakfast is on the list. Until then I have your wonderful recipe 😉

    • Editor
      | Reply

      Regina, Lots more on Melbourne coming this month. Follow along you will learn some more about the food culture. It is one of the best cities we know for food! Seriously!

  5. Ange
    | Reply

    As a Native of this fair city a big hi five for your review of great brekkie venues around town!

    Avocado smash is DIVINE – you must try it with a scrape of vegemite on the toast – yummy! Vegemite & Tomato and Vegemite & Avocado are my favourite combinations.

    • Editor
      | Reply

      Ange, More to come all month on Melbourne. And I am going to try it with Vegemite! Thanks for the tip

  6. Marie
    | Reply

    Never heard of this before, but I love avocados, and this sounds like a wonderful breakfast. 🙂

    • Editor
      | Reply

      Give it a go Marie. Very quick to make and once you have made it you will keep coming back to it. Thanks for your comment.

  7. Love the simplicity, and I love any breakfast that has garlic in it!

    • Editor
      | Reply

      Thanks Melissa. Yes the garlic is a nice touch!

  8. Mary
    | Reply

    I’ve never seen an avocado smash before (although avocado toast is all the rage here in the U.S.). What a great breakfast!

    • Editor
      | Reply

      Thanks for your comment Mary. Avocado on toast is great. There are just a few additional ingredients in the avocado smash.

  9. Lara Dunning
    | Reply

    I so have to try this!! The US doesn’t use avocado enough-seems like its always being made into dip. I’ve been making avocado toast with coconut oil, but this sounds even better. Thanks for sharing. Looks like I’ll have lots of great choices in Australia.

    • Editor
      | Reply

      Hi Lara. I agree that there is more to avocado than guacamole dip. We love it and the LSA (Linseed – Flaxseed in the US, Sunflower, Almonds) mix gives it some additional fibre and taste. LSA is sold everywhere in Australia. Here is a link to another person’s blog on the recipe to make LSA at home.

  10. Howie Fox
    | Reply

    WOAH! So super quick and easy to prepare and so deliscious at the same time. Plus low carb, for some people a must as well 😉
    I like!

    • Editor
      | Reply

      Thanks for your comment Howie. I think the avocado smash ticks all of the health boxes.

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