Active Time:5 minsTotal Time:5 minsServings:1Jump to Nutrition Facts
Active Time:5 minsTotal Time:5 minsServings:1
Active Time:5 mins
Active Time:
5 mins
Total Time:5 mins
Total Time:
Servings:1
Servings:
1
Jump to Nutrition Facts
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We loveavocado toast! The combination of creamy avocado and crunchy toast just can’t be beat. When you pair avocados with whole-wheat toast and other nutritious toppings, you end up with a delicious meal or snack packed with heart-healthy fats and fiber. Keep it plant-based or add more protein with toppings like smoked salmon or eggs.
If you’re wondering when the best time to eat avocado toast is, it’s any time! We will happily have avocado toast for breakfast, lunch or even a snack. Find our foolproof method for making basic avocado toast below. Then, get our expert tips and favorite variations so you can make avocado toast your way!
How to Make Avocado Toast
Ourbasic avocado toast recipeis a fun mixture of textures, from the smooth avocado to the toasted whole-grain bread. Here are the key tips you need to make the perfect avocado toast.
1. Use a Ripe Avocado
A ripe avocado is 100% necessary for this recipe—look for one that’s soft, but not squishy. Use your palm to gently squeeze the avocado to check its ripeness. If you use an unripe avocado, it’ll be tough to mash and its flavor may be bitter.Need to ripen an avocado quickly? Place it in a paper bag with an apple or pear—these fruits produce higher amounts of ethylene gas, which help the avocado ripen at a faster rate. If you have a ripe avocado that you’re not ready to use, keep it in the refrigerator to prevent it from overripening.
2. Choose the Right Bread
Our recipe calls for whole-grain bread because it provides more fiber than white. But there is really no wrong answer when it comes to bread. For the healthiest avocado toast, try one of theseregistered dietitian-approved breads, like sprouted-grain bread, seeded bread or sourdough bread. Make sure to use a thick slice and toast it well. If your bread slice is too thin or not toasted long enough, the bread may not hold up to the toppings (and no one wants a floppy slice of avocado toast!).
3. Mash the Avocado in a Bowl
It may seem easier to mash the avocado directly on the toast, which you certainly could do, but we don’t recommend it for a couple of reasons. You could accidentally poke holes in the bread as you spread the avocado around with a fork, which could lead to soggy bread. More importantly though, mashing the avocado with seasonings in a bowl ensures even distribution of those seasonings for a well-balanced bite every time.
4. Don’t Skip the Seasoning
Be sure to season the avocado before spreading it on your toast. Start with a little bit of salt and freshly ground black pepper, then add a squeeze of lemon juice. It not only adds acidity to brighten up the other flavors on the toast, but it will also help prevent the avocado from browning if you’re not going to eat it right away. Once your avocado is seasoned, spread it on the toast and finish with a drizzle of extra-virgin olive oil. This recipe is a great way to use a special bottle of oil—its flavor will really shine in this application. And if you want to add a bit of heat, sprinkle crushed red pepper on top.
The Best Toppings & Seasonings for Avocado Toast
Ali Redmond
When choosing toppings and seasonings for avocado toast, we think simple is best because it allows the rich flavor of the creamy avocado to shine through, but really, the sky’s the limit. These are some of our favorite add-ons:
Variations to Try
1.Avocado Toast with Burrata
2.Avocado-Egg Toast
Avocado toast is one recipe where we’ll always say “Yes!” to adding an egg on top. We love how the runny yolk of a fried egg mixes with the rich avocado, but you can cook the egg in your preferred style—poached egg, hard-boiled or scrambled all make for an equally delicious toast.
3.White Bean & Avocado Toast
When you want to add some plant-based protein to your toast, white beans are an excellent choice. They also add an extra dose of fiber, which helps keep you full for longer. Any kind of canned white bean will work well, like cannellini or navy. Be sure to rinse canned beans before using to remove any excess sodium.
4.Everything Bagel Avocado Toast
Everything bagel seasoning is an easy way to take your toast to another level. The blend features poppy seeds, sesame seeds, dried garlic, dried onion and salt. Or take the bagel shop experience one step further and top it with lox, red onion and capers.
5.Salsa-Topped Avocado Toast
Store-bought pico de gallo adds flavor quickly in this plant-based twist on avocado toast. If you have time, you can make your ownpico de gallowith tomatoes, red onion, cilantro, jalapeños and lime juice.
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients½smallavocado½teaspoonlemon juice⅛teaspoonkosher salt⅛teaspoonfreshly ground black pepper1slicewhole-grain bread, toasted½teaspoonextra-virgin olive oil¼teaspoonflaky sea salt, such as Maldon,orcrushed red pepper for garnish (optional)
Cook Mode(Keep screen awake)
Ingredients
½smallavocado
½teaspoonlemon juice
⅛teaspoonkosher salt
⅛teaspoonfreshly ground black pepper
1slicewhole-grain bread, toasted
½teaspoonextra-virgin olive oil
¼teaspoonflaky sea salt, such as Maldon,orcrushed red pepper for garnish (optional)
Directions
Combine ½avocado, ½ teaspoonlemon juice, ⅛ teaspoonsaltandpepperto taste in a small bowl. Gently mash with the back of a fork.
Top 1 slice toastedbreadwith mashed avocado mixture. Drizzle with ½ teaspoonolive oiland sprinkle withMaldon sea saltand/orcrushed red pepper, if desired.
Frequently Asked QuestionsYes, avocado toast is healthy, thanks to ingredients like avocado, whole-grain bread and extra-virgin olive oil. One avocado contains 4 grams of protein, according to theUSDA. Protein is an important nutrient that supports many bodily functions. Plus, the whole-grain bread offers fiber, while the extra-virgin olive oil helps your body better absorb vitamin E, a fat-soluble vitamin found in avocados.As the recipe is currently written, it is not gluten-free, but you can easily make it fit into your diet! Swap in your favorite gluten-free whole-grain bread.One slice of gluten-free whole-grain breadtypically has 1 gram of fiber and 1 gram of protein per serving, which is less than whole-grain bread that is not gluten-free.Storewhole ripe avocadosin the refrigerator for up to two weeks. If you only use half of an avocado, like in this recipe, keep the skin on and leave the pit in. Wrap tightly in plastic wrap, pressing it directly onto the avocado flesh as much as possible, and refrigerate for up to two days.Depending on the time of day and weather, we like to serve avocado toast with comfort foods like scrambled or hard-boiled eggs and soups liketomatoorbutternut squash. You could also pair it with a simple side salad for an easy lunch.Fresh fruit saladsare a nice addition, too, especially in hot weather.Avocado toast makes a delicious breakfast! We recommend pairing it with some fruit for a more complete meal. You can enjoy it as is and let the avocado shine, or top it with veggies like cucumber slices or sprouts, an egg cooked your favorite way for a protein boost or a flavorful condiment like everything bagel seasoning or hot sauce.
Frequently Asked Questions
Yes, avocado toast is healthy, thanks to ingredients like avocado, whole-grain bread and extra-virgin olive oil. One avocado contains 4 grams of protein, according to theUSDA. Protein is an important nutrient that supports many bodily functions. Plus, the whole-grain bread offers fiber, while the extra-virgin olive oil helps your body better absorb vitamin E, a fat-soluble vitamin found in avocados.
As the recipe is currently written, it is not gluten-free, but you can easily make it fit into your diet! Swap in your favorite gluten-free whole-grain bread.One slice of gluten-free whole-grain breadtypically has 1 gram of fiber and 1 gram of protein per serving, which is less than whole-grain bread that is not gluten-free.
Storewhole ripe avocadosin the refrigerator for up to two weeks. If you only use half of an avocado, like in this recipe, keep the skin on and leave the pit in. Wrap tightly in plastic wrap, pressing it directly onto the avocado flesh as much as possible, and refrigerate for up to two days.
Depending on the time of day and weather, we like to serve avocado toast with comfort foods like scrambled or hard-boiled eggs and soups liketomatoorbutternut squash. You could also pair it with a simple side salad for an easy lunch.Fresh fruit saladsare a nice addition, too, especially in hot weather.
Avocado toast makes a delicious breakfast! We recommend pairing it with some fruit for a more complete meal. You can enjoy it as is and let the avocado shine, or top it with veggies like cucumber slices or sprouts, an egg cooked your favorite way for a protein boost or a flavorful condiment like everything bagel seasoning or hot sauce.
Originally appeared: Cooking Light
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Nutrition Facts(per serving)200Calories13gFat18gCarbs5gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
