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Treat Day: Simple Avocado & Egg White Toast

PCOS Nutrition: 496 Calories / 24 g Protein
PCOS Avocado Toast with Egg Whites, Tomato

Faster and easier than it looks to make. Multi-tasking is key. 🙂

Difficulty: Beginner Total Time 15 mins
Servings: 1 Calories: 496
Season: Suitable throughout the year


You could pour a bowl of sugar-spiking cereal or pop a pastry, but in almost the same time, you can be nurturing your body & PCOS with this delicious and simple avocado toast breakfast. Yes, it has bread. But it is rye bread, which is lower on the glycemic index, so won't spike your sugar. If you're still concerned, cut the recipe in half and double your egg whites. :) But nothing quite fills and soothes the soul like a heaping helping of healthy avocado fat. Indulge. You're welcome.



  1. Heat frying pan spritzed with olive oil spray. Crack 4 egg whites into the pan and add salt & pepper to taste.

  2. While the egg whites are setting up, toast the rye bread. When bread is ready, spritz with olive oil & sprinkle with salt.

  3. Cut the avocado in half and mash each side onto a piece of toast. Top with tomato slices.

  4. When egg whites are ready, split in half and top each avocado toast with half. Sprinkle with curry powder and enjoy.

Nutrition Facts

Amount Per Serving
Calories 496kcal
% Daily Value *
Total Fat 29g45%
Saturated Fat 4g20%
Sodium 766mg32%
Potassium 1269.83mg37%
Total Carbohydrate 48g16%
Dietary Fiber 15g60%
Sugars 7g
Protein 24g48%

Vitamin C 46 mg
Calcium 9 mg
Iron 17 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.


If you’re watching your fat grams or you want to keep the calories down, use half the avocado divided on the 2 slices of bread.

If you'd prefer not to have so many carbs to start the day, half the recipe, but double the egg whites. You'll get less fat, less carbs, but kick start that muscle-building protein.


More PCOS support:

Have a look at how we use these ingredients our YouTube Channel. We have lots of cooking videos that demonstrate these staples. You’ll also get videos on PCOS Inspiration, PCOS Training, PCOS Mental Health, and PCOS Accountability.

We’ve got lots of free recipes on our site. Peruse our Recipes. Want to eat on the We the PCOS plan for a whole day? Take a look at a sample daily meal plan and recipes.

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