This avocado toast is a quick and healthy anytime breakfast. Avocados contain heart healthy monounsaturated fats.
While breakfasting last week, I realized that I haven’t yet shared one of my all-time favorite meal ideas with you – avocado toast!
The first time I ever had avocado toast was at a brunch in NYC a few years ago. I was looking over the menu and the only thing on there that was fully plant-based was this toast.
It was basically just toast with avocados on it – which sounded okay – so I figured I’d try it. I’ll be honest, real reason I wanted brunch anyway was to have a mimosa so if I didn’t like the toast, it didn’t matter too much to me.
Well, turns out, the toast was just as good as my mimosa and I fell in love right there!
Avocado toast is so easy to make – just toast bread, smash avocado and add toppings.
My normal toppings are some kind of nut/seed, nutritional yeast, red pepper flakes, a squeeze of lemon, and a pinch of sea salt…but really, the toppings are endless. I’ve also used sliced veggies, sprouts, vegan cheese shreds, hemp seeds, my vegan parm, tomatoes, salsa – you name it.
When I need a quick and satisfying snack, I break out the (gluten-free) bread, avocado, and fixings. I can make some toast and take it with me when I’m in a rush – like the last time I was running to the airport and knew I needed something to hold me over for the flight.
This green toast does not only taste good, it also packs a nutritional punch. Although avocados are high in fat, it’s monounsaturated fat. These are good fats that can help reduce the LDL (“bad” cholesterol) levels in blood which in turn can lower your risk of heart disease and stroke.
Avocados are also a great source of dietary fiber, potassium, vitamin C and many of the B vitamins.
When having an avocado or making avocado toast, I usually use a full avocado but only eat half. That way I get a good serving of healthy fats without going overboard. Plus I refrigerate the leftover mash and it’s all ready for me the next morning for breakfast!
If you make this avocado toast recipe, let me know what you think by ★ star rating it and leaving a comment below.
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- 2 slices of bread (gluten free if needed)
- 1 avocado
- Juice half a lemon
- Tsp nutritional yeast (optional)
- Pinch of sea salt
- dash of hot pepper flakes (optional)
- 1 Tb hemp seeds
Toast 2 pieces of bread.
Slice and scoop out avocado. Place in bowl and mash with a fork.
Add lemon juice and nutritional yeast to mashed avocado and mix.
Spread on toast (I usually only use about half of the mixture and save the other part for breakfast the next day).
Add toppings like sea salt, hot pepper flakes, and hemp seeds.
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Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist helping clients regain their energy, confidence and health through a plant-based diet. When she’s not reading up on the latest nutrition research, you can find Mary Ellen doting on her two rescue shih tzus, creating the perfect vegan mac & cheese, or exploring the world with her husband.