How to make a Zone Diet friendly breakfast of Egg Bhurji with Avocado Toast

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Egg Bhurji with Avocado Toast recipe is a healthy and balanced meal that follows the principles of the Zone Diet. The Egg Bhurji is an Indian-style scrambled egg dish that is made with onions, tomatoes, and a blend of flavorful spices. This dish is a great source of protein and healthy fats, and the addition of vegetables provides vitamins and minerals.

Here is a simple recipe for this healthy and balanced breakfast that is also fulfilling

egg bhurji

Egg Bhurji with Avocado Toast

Egg Bhurji with Avocado Toast recipe is a healthy and balanced meal that follows the principles of the Zone Diet. The Egg Bhurji is an Indian-style scrambled egg dish that is made with onions, tomatoes, and a blend of flavorful spices. This dish is a great source of protein and healthy fats, and the addition of vegetables provides vitamins and minerals.
The Avocado Toast is a popular breakfast choice that is often enjoyed for its taste and nutritional benefits. Avocado is a great source of healthy monounsaturated fats and fiber, which can help to keep you feeling full and satisfied throughout the morning. The whole wheat bread provides complex carbohydrates that can help to sustain energy levels and promote feelings of fullness.
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Prep Time 15 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American, Indian
Servings 4 people
Calories 300 kcal

Equipment

  • 1 Bowl
  • 1 Pan

Ingredients
  

  • 2 eggs
  • 1/2 onion chopped
  • 1/2 tomato chopped
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon chili powder
  • 1/4 teaspoon cumin powder
  • 1 teaspoon olive oil
  • 1 slice whole wheat bread
  • 1/4 avocado mashed
  • Salt and pepper to taste

Instructions
 

  • In a bowl, beat the eggs and set aside.
  • Heat the olive oil in a non-stick pan over medium heat.
  • Add the chopped onions and sauté for a few minutes until they turn translucent.
  • Add the chopped tomatoes and cook for a few minutes until they soften.
  • Add the turmeric, chili powder, and cumin powder to the pan and mix well.
  • Add the beaten eggs to the pan and stir continuously until they cook through and become scrambled.
  • Season the egg bhurji with salt and pepper to taste.
  • Toast the slice of whole wheat bread.
  • Spread the mashed avocado on top of the toast.
  • Serve the egg bhurji alongside the avocado toast.

Notes

If you don’t like avocado or want to replace it with another ingredient, there are several options that can be used in place of avocado on the toast:
  1. Hummus: Spread a thin layer of hummus on the toast for a creamy and savory flavor. You can also add sliced tomatoes, cucumbers, or sprouts for extra crunch and nutrition.
  2. Cottage Cheese: Spread a layer of low-fat cottage cheese on the toast for a creamy, protein-packed option. You can also add sliced vegetables such as tomatoes, peppers, or cucumbers for extra flavor.
  3. Nut butter: Spread a thin layer of natural peanut or almond butter on the toast for a sweet and savory taste. You can also add sliced bananas, berries, or chia seeds for extra nutrition.
  4. Ricotta Cheese: Spread a thin layer of part-skim ricotta cheese on the toast for a creamy, low-fat option. You can also add sliced peaches, figs, or honey for extra flavor.
  5. Greek Yogurt: Spread a thin layer of plain Greek yogurt on the toast for a creamy and tangy flavor. You can also add sliced berries, honey, or granola for extra crunch and nutrition.
Remember, the Zone Diet focuses on balancing macronutrients in each meal, so when substituting ingredients, be sure to choose those that provide similar amounts of protein, healthy fats, and complex carbohydrates.
Keyword egg bhurji, toast

An approximate nutrition breakdown for this Zone Diet Egg Bhurji with Avocado Toast recipe is –

Egg Bhurji (serves 1):

  • 2 eggs: 140 calories, 12g protein, 1g carbohydrates, 9g fat
  • 1/2 onion: 22 calories, 0.5g protein, 5g carbohydrates, 0g fat
  • 1/2 tomato: 11 calories, 0.5g protein, 2g carbohydrates, 0g fat
  • 1 teaspoon olive oil: 40 calories, 0g protein, 0g carbohydrates, 5g fat
  • Spices: Negligible calories, protein, carbohydrates, and fat
  • Total: Approximately 213 calories, 13g protein, 8g carbohydrates, 14g fat

Avocado Toast:

  • 1 slice whole wheat bread: 100 calories, 4g protein, 18g carbohydrates, 2g fat
  • 1/4 avocado: 57 calories, 0.7g protein, 3g carbohydrates, 5g fat
  • Total: Approximately 157 calories, 4.7g protein, 21g carbohydrates, 7g fat

Overall, this meal provides approximately 370 calories, 17.7g protein, 29g carbohydrates, and 21g fat. The protein and fat content of this meal can help to promote feelings of fullness and satiety, while the carbohydrates from the whole wheat bread and vegetables can provide sustained energy throughout the morning.