Suhoor is the most important meal of the fasting day, setting the tone for sustained energy and hydration. One of the best ways to prepare for a long fast is by choosing a high-protein Suhoor, which helps maintain muscle health, prevent early hunger, and keep energy levels stable throughout the day.

This Egg & Avocado Toast recipe is the perfect combination of protein, healthy fats, and fiber. Eggs provide a rich source of protein, while avocado delivers essential healthy fats that support brain function and keep you feeling full longer. When paired with fiber-rich whole grain bread, this meal creates a well-balanced Suhoor that fuels your body for the long fasting hours ahead.

With customizable variations like adding Greek yogurt, cottage cheese, or seeds, this recipe can be tailored to fit your nutritional needs and taste preferences. Whether you prefer it simple or loaded with toppings, this quick, nutrient-packed Suhoor meal is a game-changer!

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Ingredient Breakdown

Base Ingredients

These essential ingredients form the foundation of this high-protein Suhoor meal:

✔ Whole Grain Bread (1-2 slices) – Provides fiber and complex carbohydrates for long-lasting energy.
✔ Eggs (1-2, boiled, scrambled, or poached) – A powerhouse of high-quality protein, essential vitamins, and minerals.
✔ Ripe Avocado (½ medium-sized) – Packed with healthy fats, fiber, and potassium, which helps with hydration and muscle function.

Protein Boosters (Optional Additions for Extra Protein)

If you want to make this high-protein Suhoor even more filling, add one of these protein-rich ingredients:

✔ Greek Yogurt (1 tbsp) – A creamy, tangy addition that boosts probiotics and protein content.
✔ Cottage Cheese (2 tbsp) – Adds creaminess and 5-6g of extra protein.
✔ Smoked Salmon (1 slice, optional) – A great source of Omega-3 fatty acids and protein.

(Tip: If you prefer a vegetarian option, skip the salmon and focus on dairy-based protein sources.)

Healthy Fats & Fiber (For Long-Lasting Satiety)

These ingredients help keep you full for longer by providing healthy fats and fiber:

✔ Chia Seeds (1 tsp) – High in omega-3s and fiber, which aid digestion and keep you hydrated.
✔ Flaxseeds (1 tsp, ground) – Adds protein, fiber, and essential micronutrients.
✔ Olive Oil (½ tsp, drizzled) – Enhances the flavor and provides heart-healthy fats.

(Tip: If using chia or flaxseeds, sprinkle them on top of the toast before serving for a light crunch.)

Flavor Enhancers (To Elevate the Taste & Nutrients)

To make your Egg & Avocado Toast even more flavorful, try adding:

✔ Black Pepper (¼ tsp) – Adds warmth and aids digestion.
✔ Chili Flakes (¼ tsp, optional) – Provides a mild kick and boosts metabolism.
✔ Lemon Juice (½ tsp) – Enhances freshness and prevents avocado from browning.
✔ Garlic Powder (¼ tsp, optional) – Adds depth and a mild umami flavor.

(Tip: Fresh herbs like parsley or cilantro also work great for added freshness.)

This simple yet protein-rich Suhoor recipe ensures a balanced, nutritious start to the fasting day. Next, we’ll go over the step-by-step instructions to put everything together in just minutes! 

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Step-by-Step Instructions

Step 1: Preparing the Base

A solid high-protein Suhoor starts with a fiber-rich foundation that provides long-lasting energy.

• Toast 1-2 slices of whole grain or sourdough bread until golden and slightly crisp. Whole grain bread provides complex carbohydrates and fiber, while sourdough is easier to digest and has a slight tangy flavor.
• In a small bowl, mash ½ a ripe avocado with a fork.
• Add ½ teaspoon lemon juice to prevent browning and enhance freshness.
• Season with a pinch of salt, black pepper, and optional garlic powder for extra flavor.

(Tip: If meal prepping, store the mashed avocado with a squeeze of lemon and an airtight lid to keep it fresh.)

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Step 2: Cooking the Protein

Eggs are the star ingredient of this high-protein Suhoor. Depending on your preference, you can cook them in different ways:

• Soft-Boiled Eggs: Boil eggs for 6-7 minutes, then place them in ice water before peeling. The yolk remains slightly runny, adding a creamy texture to the toast.
• Scrambled Eggs: Whisk eggs with a pinch of salt and a splash of milk, then cook over medium heat until fluffy.
• Poached Eggs: Bring a pot of water to a gentle simmer, swirl the water, and drop the egg in for 3-4 minutes until the whites set.

For an extra protein boost, mix 1 tablespoon of Greek yogurt or 2 tablespoons of cottage cheese into the scrambled eggs before cooking. This adds creaminess and extra protein without changing the taste.

(Tip: If making poached eggs, adding a teaspoon of vinegar to the water helps the whites hold together.)

Step 3: Assembling the Toast

• Spread the mashed avocado evenly over the toasted bread.
• Place the cooked eggs on top—either sliced, mashed, or whole, depending on the method used.
• Sprinkle on chili flakes for heat, black sesame seeds for crunch, or feta cheese for a tangy kick.
• Drizzle with olive oil for extra richness and garnish with fresh herbs like parsley or cilantro.

For a complete high-protein Suhoor, serve with a handful of almonds or a side of Greek yogurt for added protein and satiety.

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Want something make-ahead? Try Overnight Oats for Suhoor for a fuss-free morning.

Pro Tips & Common Mistakes

How to Keep Avocado Fresh for Suhoor?

Avocados tend to brown quickly once exposed to air, but there are ways to keep them fresh:

• Mix lemon juice into the mashed avocado to slow oxidation.
• Store leftovers in an airtight container with plastic wrap pressed directly onto the surface.
• If using a whole avocado, keep the pit inside until ready to use.

(Tip: If prepping multiple servings, store the avocado mash separately and spread it fresh before eating.)

How to Make Eggs More Filling?

Eggs are already a great source of protein, but pairing them with additional protein sources can increase satiety:

• Mix scrambled eggs with Greek yogurt for extra protein and creaminess.
• Add chopped almonds or walnuts on top for healthy fats and crunch.
• Sprinkle flaxseeds or chia seeds for extra fiber and sustained energy.

(Tip: If you prefer a dairy-free option, pair eggs with nuts or seeds for a protein boost.)

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What Bread Is Best for High-Protein Suhoor?

The type of bread you choose affects the fiber content and how long you stay full.

• Whole Grain Bread – High in fiber and slow-digesting carbs, keeping energy levels stable.
• Sourdough Bread – Easier to digest due to natural fermentation, with a distinct tangy flavor.
• Sprouted Grain Bread – A great option for added protein and nutrient density.

(Tip: Avoid white bread, as it digests quickly and may lead to hunger earlier in the day.)

FAQs

Is Avocado Toast Good for Suhoor?

Yes! Avocado toast is an excellent Suhoor option because it provides a balanced mix of healthy fats, fiber, and protein, all of which help sustain energy levels throughout fasting.

✔ Avocado – Provides healthy monounsaturated fats, which keep you full longer and help absorb fat-soluble vitamins.
✔ Eggs – A complete protein source, containing all essential amino acids.
✔ Whole Grain Bread – A slow-digesting carb that prevents energy crashes.

Pairing these ingredients together makes for a well-rounded high-protein Suhoor that keeps you satisfied for hours.

What Is the Best High-Protein Suhoor Meal?

The best high-protein Suhoor meals include a combination of:

✔ Protein: Eggs, Greek yogurt, cottage cheese, lean meats, or plant-based proteins like tofu or legumes.
✔ Complex Carbs: Whole grains, oats, quinoa, or sprouted bread for sustained energy.
✔ Healthy Fats: Avocado, nuts, seeds, and olive oil to keep you full.

This Egg & Avocado Toast recipe meets all these criteria, making it one of the best high-protein Suhoor options.

How Many Eggs Should I Eat for Suhoor?

For a balanced high-protein Suhoor, consuming 1-2 eggs is ideal.

✔ 1 egg = 6g of high-quality protein
✔ 2 eggs = 12g protein, keeping you full and energized.

If you need additional protein, pair eggs with Greek yogurt, cottage cheese, or nuts.

(Tip: If eating more than two eggs, balance them with fiber-rich foods to aid digestion.)

Can I Make High-Protein Suhoor Without Eggs?

Yes! If you don’t eat eggs, you can still make a high-protein Suhoor using other ingredients:

✔ Greek yogurt + nuts + flaxseeds (for a creamy, protein-packed meal).
✔ Cottage cheese + whole-grain toast (a great alternative to eggs).
✔ Nut butter + chia seeds on toast (healthy fats + protein).

These egg-free alternatives ensure you still get the necessary protein for fasting.

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This Egg & Avocado Toast recipe is the perfect high-protein Suhoor for anyone looking for a quick, filling, and nutritious start to the fasting day!

✔ Have you tried this Suhoor recipe? Let me know how you like your eggs—boiled, scrambled, or poached?
✔ Do you prefer a high-protein Suhoor with eggs or other protein sources? Share your favorite combinations!
✔ Pin this recipe for later so you can easily meal prep for Suhoor throughout Ramadan!