By Jenn
Mar 21, 2020

Avocado On Toast Recipe: You Must Try This

Avocado on Toast

Avocado on toast is one of my favourite ways to have breakfast or alternatively I like to have it as a snack throughout the day (normally after training).  It is super quick, easy to make and tastes delicious.

The great thing about this avocado on toast recipe is that it is good for you and full of healthy omega-3 fats.  Whole wheat bread along with the avocado keeps you fuller for longer and helps control your weight.

You can also add a variety of toppings.  I especially like low sodium soy sauce with cracked pepper or you can add anything that you like.

How is Avocado on Toast Good for You?

Avocados are known for being a great superfood and are becoming increasingly popular in people’s daily diet.  You can use them in salads, smoothies, dips and sauces, deserts and, well, with pretty much any style of meal that you choose to make.

They are a great source of nutrients; they contain potassium which helps regulate nerve function and the uptake of nutrients into cells as well as eradicating waste.  Potassium also helps to reduce high blood pressure.

Furthermore, they’re packed with monounsaturated fats which helps reduce LDL cholesterol, and are full of fiber which helps you stay fuller for longer.  The folate contained in avocados also enhances brain function and assists with healthy pregnancies.

When served with whole wheat bread this recipe promotes healthy digestion and weight management, boosts heart health and can also reduce the risk of stroke and type 2 diabetes.

Just remember that avocados are high in calories, and even though these are good calories, if you are trying. to lose weight then eat them in moderation.  Also, if you are trying to cut back on calories or just want a snack then split the recipe in half and only have one piece of toast 🙂

So if you haven’t tried it, now is the time!

Avocado on toast

What You’ll Need

Avocado

Avocados are a fantastic source of potassium which helps regulate nerve function. Potassium also helps the absorption of nutrients into the cells and removes waste from cells too. Avocados can also help lower blood pressure and are a good source of folate and fiber.

Lemon Juice

Lemons are high in vitamin C which assists with immune system health and also reduces the risk of heart disease and stroke.  Lemons may also help to control weight, protect against anemia, cancer and prevent kidney stones.

Whole Wheat Bread

Whole wheat bread has no fat and is loaded with complex carbohydrates and contains 5g of protein per slice, which keeps you fuller for longer. Adding whole wheat bread to your diet can help promote healthy digestion, heart health, reduce the risk of stroke and improve weight management.

Fresh Herbs

Herbs have been used throughout the history of time to treat a variety of conditions and have remarkable health benefits. By consuming herbs in your daily diet you may help to prevent and manage heart disease, cancer and diabetes. It may also help to reduce blood clots and provide anti-inflammatory and anti-tumour properties.

Salt

Acts as an electrolyte in the body and assists with fluid balance, nerve transmission and muscle function.

Pepper

High in antioxidants which prevent damage from free radicals. It may also improve blood sugar levels, cholesterol and benefit your brain.

How to Make Avocado on Toast

So this is super easy to make and quick.  Stick the whole wheat bread in the toaster and put it on.  Then in the meantime take the avocado out of the skin and put it into a bowl.  Mash the avocado with a fork and use a knife if you need to.

Chop the fresh herbs and add them to the mix along with the lemon juice, a dash of salt and the pepper.  Then stir through.

You can choose to add garlic to the taste of the bread.  To do this peel the garlic and when the toast is ready take the garlic and rub it on the bread.  If you wanted to finely grate it then you could do that too.

Don’t forget that you can add any of the following to make your avocado on toast amazing!

  • Nutritional yeast
  • Tomatoes and balsamic dressing
  • Chilli flakes
  • Cucumber, red peppers, or roasted vegetables
  • Low sodium soy sauce and cracked pepper
  • And the list goes on depending on your own personal preference 🙂

How to Store and Make Ahead

Do you want to prep the avocado and use it on your toast in the morning without it going that horrible brown colour?

If so, here’s the trick…. prepare the avocado and then squeeze lemon juice on top.  Then stick it in a sealable zip lock bag but make sure you push all the air out before sealing it. 

Put the bag in the fridge and then when you are ready to use it, cut the corner off of the bag and squeeze it onto your toast in the morning.

More Healthy Snack Recipes

Roasted Red Pepper Hummus

 

If you try this avocado on toast recipe or have a comment then feel free to leave a rating and let me know.  I love to hear what you think, or any changes you make, thanks!

Avocado On Toast

Avocado On Toast

This is one of my favourite ways to have breakfast or alternatively I like to have it as a snack throughout the day (normally after training).  It is super quick, easy to make and tastes delicious.
The great thing about this avocado on toast recipe is that it is good for you and full of healthy omega-3 fats. Whole wheat bread along with the avocado keeps you fuller for longer and helps control your weight.
You can also add a variety of toppings.  I especially like low sodium soy sauce with cracked pepper or you can add anything that you like.
Prep Time 2 mins
Cook Time 3 mins
Total Time 5 mins
Course Breakfast, Snack
Cuisine Mediterranean
Servings 2
Calories 382 kcal

Equipment

  • Bowl
  • Fork

Ingredients
  

  • 2 slices Whole wheat bread
  • 1 Avocado
  • 1 tsp lemon juice
  • Handful Fresh Herbs
  • Dash Salt
  • Dash Pepper

Instructions
 

  • Stick the bread in the toaster and put it on.
  • In the meantime take the avocado out of the skin and put it into a bowl.  Mash the avocado with a fork and use a knife if you need to.
  • Chop the fresh herbs and add them to the mix along with the lemon juice, a dash of salt and the pepper.  Then stir through.
  • Peel the garlic and when the toast has popped up take the garlic and rub it on the bread.  If you wanted to finely grate it then you could do that too.

Notes

Don't forget that you can add any of the following to make your avocado on toast amazing!
  • Nutritional yeast
  • Tomatoes and balsamic dressing
  • Chilli flakes
  • Cucumber, red peppers, or roasted vegetables
  • Low sodium soy sauce and cracked pepper
  • And the list goes on depending on your own personal preference 🙂

Nutrition

Calories: 382kcalCarbohydrates: 41.3gProtein: 11.2gFat: 25gSaturated Fat: 3.2gPolyunsaturated Fat: 3.7gMonounsaturated Fat: 14.7gSodium: 408.9mgPotassium: 910.7mgFiber: 14.1gSugar: 7.1g
Keyword Quick and easy
Tried this recipe?Let us know how it was!

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Sources

National Library of Medicine, 2016, Pubmed “Effects of dietary polyphenols on metabolic syndrome features in humans: a systematic review”https://pubmed.ncbi.nlm.nih.gov/27079631/

National Library of Medicine, 2016, Pubmed, “Citrus Flavonoids as Regulators of Lipoprotein Metabolism and Atherosclerosis”, https://pubmed.ncbi.nlm.nih.gov/27146015/

National Library of Medicine, 2018, Pubmed, “Intervention with citrus flavonoids reverses obesity and improves metabolic syndrome and atherosclerosis in obese Ldlr-/- mice”, https://pubmed.ncbi.nlm.nih.gov/30008441/

National Library of Medicine, 2013, Pubmed, “Citrus flavonoids and lipid metabolism”, https://pubmed.ncbi.nlm.nih.gov/23254473/

National Library of Medicine, 2008, Pubmed, “Update on uses and properties of citrus flavonoids: new findings in anticancer, cardiovascular, and anti-inflammatory activity”, https://pubmed.ncbi.nlm.nih.gov/18593176/

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