Creamy smashed avocado on crispy sourdough with everything seasoning. A satisfying 350-calorie breakfast with 10g protein and healthy fats.
Ingredients
-
2 slices
Sourdough bread
-
1 medium
Ripe avocado
-
1 tsp
Lemon juice
-
1 tsp
Everything bagel seasoning
-
pinch
Red pepper flakes
-
to taste
Salt & pepper
Instructions
1
Toast the bread
Toast sourdough slices until golden and crispy. A firm toast supports the avocado topping better.
2
Prepare avocado
Halve the avocado, remove the pit, and scoop the flesh into a bowl. Add lemon juice, salt, and pepper. Mash with a fork to desired consistency.
3
Assemble
Spread mashed avocado generously on each toast. Sprinkle with everything bagel seasoning and red pepper flakes. Optionally top with a fried egg for extra protein.
Why this recipe works
Avocado toast is a beloved breakfast choice for good reason. The combination of creamy, nutrient-dense avocado on crispy sourdough provides a perfect balance of flavors and textures. Ripe avocados are rich in healthy monounsaturated fats and provide a satisfying creaminess, while the toasted sourdough adds a delightful crunch. The addition of lemon juice not only enhances the flavor but also helps prevent the avocado from browning too quickly, making it ideal for meal prep. Everything bagel seasoning and a pinch of red pepper flakes elevate the dish, introducing savory and spicy notes that keep each bite exciting.
Quick Cooking and Meal Prep Tips
This quick recipe takes only 5 minutes to prepare, making it perfect for busy mornings. For even faster meal prep, consider mashing the avocado in advance and storing it with a layer of lemon juice to minimize browning. Toast the bread just before serving to maintain its texture.
Recipe Notes & Tips
- Use a ripe avocado — it should yield slightly when pressed but not be mushy.
- Sourdough bread has a tangy flavor that complements the creamy avocado perfectly.
- A fried egg on top transforms this from a snack into a full meal.
Variations
- Low-carb version: Reduce or swap the carb source for extra vegetables or cauliflower rice.
- Higher protein: Add an extra serving of protein or a side of Greek yogurt.
Common Mistakes to Avoid
- Overcooking: Watch the timing carefully — overcooked ingredients lose texture and nutrients.
- Under-seasoning: Healthy food should still taste great. Don't skip the seasoning step.
How to Store
Assemble fresh. Store leftover toppings separately in the fridge for up to 2 days. Do not refrigerate assembled toast.
What to Serve With This
- Side salad: A fresh green salad with lemon vinaigrette adds volume and vitamins.
- Water or herbal tea: Stay hydrated with a calorie-free beverage to complement this meal.
Final Thoughts
This Avocado Toast recipe proves that healthy eating doesn't have to be complicated. With simple ingredients and minimal prep time, you can enjoy a nutritious breakfast that supports your fitness goals. Bookmark this recipe and add it to your weekly rotation.
Frequently Asked Questions
How many calories are in avocado toast?
This recipe has about 350 calories per serving. Adding a fried egg brings it to around 420 calories with 16g protein, making it a more complete meal.
Is avocado toast good for weight loss?
In moderation, yes. Avocados contain monounsaturated fats that promote satiety. The key is portion control — half an avocado per serving is ideal.
How do I keep avocado from browning?
Lemon or lime juice slows oxidation. If preparing ahead, press plastic wrap directly onto the surface of the mashed avocado to block air exposure.
Can I use different types of bread for this recipe?
Absolutely! Whole grain, rye, or gluten-free bread can be great alternatives to sourdough.
What's the best way to mash the avocado?
Using a fork works well, allowing you to control the texture based on your preference, whether chunky or smooth.
Did you make this recipe?
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