Anti-Inflammatory Chipotle Avocado Egg Toast

A protein-rich, anti-inflammatory breakfast or lunch for joint & gut support

In this simple, mostly no-cook recipe, creamy avocado, soft-boiled eggs, smoky chipotle, and whole-grain toast come together in a balanced meal that supports muscle, immune, and gut health.

It provides high-quality protein, anti-inflammatory fats, and fibre-rich whole grains, all with minimal prep and maximum nourishment.

Why This Recipe Works for Autoimmune & Inflammatory Arthritis

• High-quality protein from eggs supports muscle preservation (especially important if living with chronic inflammation or using corticosteroids).

  
  

• Extra virgin olive oil and avocado provide monounsaturated fats that help modulate inflammation.

  
  

• Whole grains support gut microbiota diversity and steady energy levels.

  
  

• Spinach and tomato provide antioxidants (lutein, vitamin C, carotenoids) to support the eyes, immune system, and oral tissues.

Anti-Inflammatory Chipotle Avocado Egg Toast

Prep Time: 15 minutes

Servings: 2

Ingredients:

• 3 large eggs

• 1 small Hass avocado

• 1 Tbsp chipotle mayo

• 1/8 tsp fresh lime juice

• 1 tsp extra virgin olive oil

• 1/2 tomato, diced

• 1 green onion (stalk), finely sliced

• 1/2 tsp paprika

• Salt & pepper to taste

• 4 slices whole-grain bread, toasted

• 1/3 cup baby spinach (chopped) or arugula (optional)

Equipment

• Small saucepan (for boiling eggs)

• Slotted spoon

• Mixing bowl

• Fork or potato masher (for easier mashing)

• Knife

• Cutting board

• Toaster or toaster oven

• Measuring spoons

• Large-handle utensils (arthritis-friendly grip tools) for easier chopping and mixing

Instructions

1. Cook the eggs: Place eggs in a pot and cover with cold water. Bring to a boil. Once boiling, reduce to a gentle simmer and cook for 5–6 minutes for soft-set yolks (or 8–9 minutes for firmer yolks). Transfer to cold water to cool. Peel and roughly chop.

   
   

2. Prepare the avocado mixture: In a bowl, mash the avocado with lime juice and olive oil until creamy but slightly textured.

   
   

3. Combine: Fold in chopped eggs, chipotle mayo, diced tomato, green onion, paprika, salt, and pepper. Add chopped spinach or arugula if using.

   
   

4. Assemble: Spread generously over toasted whole-grain bread. Serve immediately.

Arthritis & Sjögren-Friendly Tips:

• Low energy day? Use pre-boiled eggs and pre-washed greens.

• Dry mouth (Sjögren’s disease)? Add an extra drizzle of olive oil, extra chipotle mayo or a spoonful of plain Greek yogurt for moisture.

• Gluten sensitive? Swap for gluten-free whole-grain bread.

• Sensitive gut? Use less onion, or use only the green parts of the green onions and the chipotle if necessary.

Make It a Complete Plate

• Add a side of berries to increase polyphenol intake.

• Pair with green tea for additional antioxidant support and hydration.

• Add a source of calcium, such as fortified plant beverage or yogurt.

• For a simple, protein-rich option, enjoy a small bowl of cottage cheese topped with fresh berries on the side (or as a light dessert).

Storage Tip

Best enjoyed fresh, but the egg-avocado mixture can be refrigerated for up to 24 hours. Press plastic wrap directly onto the surface to reduce browning.

Food Safety Tips for Immunocompromised Individuals

• Cook eggs safely: For individuals who are immunocompromised or taking immunosuppressive medications, consider fully cooking eggs (firm yolks) rather than soft-boiled to reduce the risk of foodborne illness.

  
  

• Refrigerate promptly: Store the egg–avocado mixture in an airtight container and refrigerate within 2 hours of preparation.

  
  

• Use within 24 hours: Because avocado and eggs are perishable, this mixture is best enjoyed fresh.

• Prevent cross-contamination: Wash hands, utensils, and cutting boards thoroughly after handling eggs.

  
  

• Check freshness: Use eggs before their best-before date and avoid any with cracked shells.

A little extra care in the kitchen helps protect your immune system while still enjoying nourishing, satisfying meals.

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🌟If you’re looking for more practical, evidence-based recipes to support gut health and lower inflammation with Sjögren’s disease, explore the related articles below or join the Nourish & GLOW newsletter for monthly guidance.