Fried Eggs on Toast with Pepper Jack and Avocado
1 serving of fried eggs on toast with pepper jack and avocado contains 428 Calories. The macronutrient breakdown is 20% carbs, 63% fat, and 17% protein. This is a good source of protein (33% of your Daily Value), fiber (15% of your Daily Value), and potassium (8% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Toast bread.
- Chop cilantro. Peel, pit, and slice avocado.
- Preheat broiler.
- Melt 1 tablespoon butter in a heavy large broiler-safe skillet over medium heat.
- Crack eggs into the skillet; sprinkle with salt and pepper. Cook until egg whites are just set on the bottom, about 2 minutes.
- Remove skillet from heat; top each egg with 1 cheese slice. Broil until cheese just melts, about 1 minute.
- Spread remaining 2 tablespoons butter on toast; top with eggs, then avocado slices. Sprinkle with cilantro.
Nutrition Facts
For 1 serving of fried eggs on toast with pepper jack and avocado (177g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 428 | |
| Fats | 31g | 39% |
| Saturated fats | 14g | 69% |
| Trans fats | 0.4g | |
| Cholesterol | 256mg | 85% |
| Sodium | 445mg | 19% |
| Carbs | 22g | 8% |
| Net carbs | 17g | |
| Fiber | 4g | 15% |
| Sugar | 2g | |
| Protein | 18g | |
| Calcium | 266mg | 27% |
| Iron | 3mg | 34% |
| Potassium | 385mg | 8% |
| Vitamin D | 1μg | 10% |
| Vitamins and Minerals | ||
| Alpha carotene | 12μg | |
| Beta carotene | 80μg | |
| Caffeine | 0mg | |
| Choline | 181mg | 33% |
| Copper | 0.2mg | 22% |
| Fluoride | 4μg | |
| Folate (B9) | 112μg | 28% |
| Lycopene | 0μg | |
| Magnesium | 39mg | 9% |
| Manganese | 0.3mg | 12% |
| Niacin | 2mg | 15% |
| Pantothenic acid | 2mg | 35% |
| Phosphorus | 298mg | 43% |
| Retinol | 215μg | |
| Riboflavin (B2) | 1mg | 44% |
| Selenium | 31μg | 56% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 24% |
| Vitamin A IU | 874IU | |
| Vitamin A | 222μg | 25% |
| Vitamin B12 | 1μg | 31% |
| Vitamin B6 | 0.3mg | 20% |
| Vitamin C | 5mg | 6% |
| Vitamin D IU | 58IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 2mg | 13% |
| Vitamin K | 13μg | 11% |
| Zinc | 2mg | 20% |
| Sugars | ||
| Sugar | 2g | |
| Sucrose | 0g | |
| Glucose | 1g | |
| Fructose | 0.2g | |
| Lactose | 0g | |
| Maltose | 1g | |
| Galactose | 0.1g | |
| Starch | 14g | |
| Fats | ||
| Saturated fats | 14g | 69% |
| Monounsaturated fats | 12g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0.4g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.3g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 0.5g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
