Avocado toast is whole grain toast topped with mashed avocado, lemon juice, salt and chili flakes, and it’s easy to turn into a more filling meal with an egg, smoked salmon, beans or cheese. The basic version takes 5 minutes and, on two slices of whole wheat bread, has about 280 calories, 9 g of fiber and mostly unsaturated fat. Below is the base recipe and five ways to top it.
- Serves: 1 (2 slices)
- Prep time: 5 minutes
- Cook time: 3 minutes
- Total time: about 8 minutes
Ingredients
Basic avocado toast
- 2 slices whole grain or sourdough bread (about 64 g)
- Half a large ripe avocado (about 75 g of flesh)
- 1 teaspoon lemon or lime juice
- A pinch of salt and black pepper
- A pinch of chili flakes (optional)
Method
- Toast the bread until crisp and golden. Firm, well-toasted bread holds the avocado without going soggy.
- Meanwhile, scoop the avocado into a bowl and mash it roughly with a fork, leaving some texture.
- Stir in the lemon juice, salt and pepper.
- Spread the avocado over the toast, right to the edges.
- Sprinkle with chili flakes, then add one of the toppings below if you like.
5 ways to top avocado toast
- Egg: top with a poached, fried or soft-boiled egg for about 6 g of extra protein. Our guide on how to poach an egg has exact timings.
- Smoked salmon: add 50 g of smoked salmon, thin slices of red onion and a few capers. It adds about 9 g of protein, but also about 340 mg of sodium, based on USDA values.
- Tomato and feta: add sliced tomatoes, a little crumbled feta and fresh basil or oregano.
- Chickpea smash: mash 3 tablespoons of canned chickpeas into the avocado with cumin and lemon for extra fiber and protein.
- Microgreens and seeds: as in our photo, scatter with microgreens or edible flowers, toasted pumpkin or sesame seeds and a drizzle of olive oil.
Tips
- Choose a ripe avocado: it should yield slightly when pressed near the stem.
- Toast the bread well so it stays crisp under the topping.
- Season well. Avocado needs salt and acid to taste its best.
- Make it ahead for work: pack the mashed avocado with extra lemon juice and plastic wrap pressed onto the surface, and toast the bread when you get there.
Nutrition per serving (estimate)
One serving is 2 slices of the basic avocado toast, without toppings. These figures were calculated from USDA FoodData Central values for whole wheat bread, avocado, lemon juice, salt and chili.
| Nutrient | Per serving |
|---|---|
| Calories | 285 kcal |
| Protein | 9.5 g |
| Carbohydrate | 34 g |
| Fiber | 9 g |
| Sugars | 3.5 g |
| Fat | 13 g |
| Saturated fat | 2 g |
| Sodium | 490 mg |
Most of the fat is the monounsaturated kind from avocado, and whole grain bread plus avocado give you almost a third of the 30 g of fiber the NHS recommends each day. Most of the sodium comes from the bread, so check labels and compare brands.
On its own, avocado toast is fairly low in protein, so adding an egg, salmon, beans or cheese makes it more filling. Our list of high-protein breakfast ideas includes more options.
Contains: wheat (gluten) in the bread. Toppings may add eggs, fish, milk or sesame.
Is avocado toast healthy?
Yes, when it’s made with whole grain bread and a sensible amount of avocado. It provides fiber, healthy fats, potassium and folate. The main things to watch are:
- Portion size: a whole large avocado on thick slices of bread can reach 500 calories or more.
- The bread: white bread has less fiber, and some artisan loaves are very salty.
- Toppings: bacon, lots of cheese and creamy sauces add saturated fat and salt.
Our article on whether avocado is keto has more on avocado nutrition. For a low-carb version, use our keto almond flour bread.
Keeping avocado from browning
Cut avocado turns brown when exposed to air. Lemon or lime juice slows it down, as does keeping the stone in the unused half and pressing plastic wrap onto the cut surface. Store the unused half in the fridge and use it within a day.
Common questions
What’s the best bread for avocado toast?
A sturdy whole grain, rye or sourdough bread. It holds the avocado well and adds fiber. Choose one with a short ingredient list and moderate salt.
Can I eat avocado toast every day?
Yes. Vary the toppings for a wider range of nutrients, and keep the portion of avocado to about half.
Can children eat avocado toast?
Yes. It’s a good finger food for toddlers when cut into strips. Skip the chili and salt for young children.
This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.
