Health, Menu Planning, Recipes

How to Feel Healthy with Grapefruit & Egg Avocado Toast

I feel like it’s been a minute since I posted my first two quick and healthy avocado toast recipes but I’m finally here with the third and final one! I’ve been loving the orange & fig and mango & ginger versions on repeat for a while now, they’ve been the perfect breakfast for before a long run for marathon training or to help build muscle after a strength training workout.

For this last recipe I’ll admit that grapefruit is a tough nut to crack. Or I guess I should say fruit to peel? And peel. And then peel some more for good measure because we’re determined and foolish creatures with opposable thumbs and we want to win, damn it.

I might be new at the grapefruit game but I’ve been ridiculous and dramatic for decades.

Healthy Grapefruit and Egg Avocado Toast | This Miss Cooks

If you’re at all like me and you’re still learning the ropes of making real food groups edible, know you’re not alone and that it gets better! And if you’re looking at me like I’m crazy, I hear you and you’re right.

There’s no beating around the bush with this one though, cooking with seasonal fresh fruits and veggies is just better for you than making the packaged breakfast foods I grew up eating. I know, Pop Tarts are infinitely easier to prepare than anything you’ll find in the produce aisle but I also think it’s a bit odd to have a 16 year old test as pre-diabetic (true story).

All this is to say that if you want a non-bitter breakfasting experience, go ahead and take the time to learn how to remove the pith and the membrane that surrounds the tasty bits of your grapefruit. (Note: I did google fruit anatomy to see if I could find a better term, but neither “flesh” nor “oliferous vesicles” sounded appealing so I’m sticking with tasty bits.)

Grapefruit can also be a little finicky to pair with since it’s easily overpowering, but I eventually figured out a winning recipe that doesn’t just require sugar to make it tasty.

For the tarragon, I’ll admit that I hadn’t even heard of it until I inherited some spices from a friend during their move. It’s often used in French cooking, and I found that I really enjoy the smell and taste of it once I finally got around to cracking it open. I used the Flavor Bible (not an affiliate link, I just love the book) to figure out it would go well with this egg-grapefruit-pistachio combo I had going, which turned out to be exactly what this dish needed to pull all the flavors together.

Bulk spice sections are great for trying out recipes with ingredients you wouldn’t normally use, especially if you’re not sure you’ll like them. I found tarragon to be easy on the palate, but one person’s yum can be another’s yuck.

I hope I’ve convinced you to give grapefruit (and tarragon!) a try, it’s worth that extra bit of effort. Plus, there’s something about these avocado toasts that keeps my sensitive stomach in check for logging marathon training miles. I think it helps that this one is dairy free as well, since that can be mildly irritating on the digestive system when it’s put under the stress of a run. I hope you find as much success with it as I have!

Grapefruit & Egg Avocado Toast

Servings: 1 Prep Time: 5 minutes Cook time: 3 minutes


  • 1 slice whole wheat bread
  • 1/2 small ripe avocado
  • 1 egg
  • 1/3 peeled grapefruit
  • 1 Tbs pistachios
  • 1/2 tsp dried tarragon
  • oil spray


  1. Heat a pan over medium heat and spray lightly with oil. When hot, add egg and cook for 3-4 minutes or until desired consistency. Flip if you don’t like that sunny side up life.
  2. Start the bread toasting while you peel the grapefruit and slice the avocado.
  3. When your toast is ready, top with avocado, grapefruit & egg then sprinkle with pistachios & tarragon.
  4. Enjoy!


  • I like using a larger slice of bread for these. My current favorite is a basic whole wheat from Trader Joe’s.
  • The more pith and membrane you remove from your grapefruit, the less bitter your breakfast will be. Also, grapefruit can interact with certain medications, so make sure you’re safe there!

Nutritional info per serving: Calories: 398, Total Fat: 22.8g, Carbohydrates: 37g, Fiber: 9.5g, Sugar: 5.7g, Protein: 15.7g

QUESTION! One thing I’ve been thinking about doing was taking a deep dive into the literature on the benefits of grapefruit that are espoused in the health & wellness industry. Gotta put that scientific background to work! Let me know if you’d be interested in that. 🙂

I shared this post over at Meatless Monday#recipeoftheweek as well!


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