Avocado Toast with Hemp Seeds
Creamy mashed avocado on perfectly toasted whole-grain bread, topped with nutty hemp seeds and a hint of red chili. A simple, satisfying, and nutrient-dense breakfast or snack that comes together in under 10 minutes.
For 2 servings
Toast the bread
- Toast the slices of whole wheat bread to your desired level of crispness.
- You can use a toaster or a dry pan over medium heat.
Prepare the avocado mash
- While the bread is toasting, cut the avocado in half, remove the pit, and scoop the flesh into a small bowl.
- Add the fresh lemon juice, salt, and black pepper.
- Gently mash with a fork to your desired consistency, either chunky or smooth.
Assemble and serve
- Spread the mashed avocado evenly over the two slices of warm toast.
- Sprinkle the hemp seeds and red chili flakes over the top.
- Serve immediately for the best texture and flavor.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a perfectly ripe avocado for the best creamy texture. It should yield to gentle pressure.
- 2Don't mash the avocado too far in advance, as it will start to brown. The lemon juice helps, but fresh is always best.
- 3For extra flavor, rub a cut garlic clove over the warm toast before adding the avocado.
- 4Toast the bread well so it provides a sturdy base and doesn't get soggy under the avocado.
- 5If you don't have hemp seeds, try sunflower seeds, pumpkin seeds, or a sprinkle of everything bagel seasoning.
Adapt it for your goals.
Gluten free
Use your favorite gluten-free bread to make this recipe suitable for a gluten-free diet.
high proteinHigh protein
Mash 1/4 cup of cooked chickpeas or edamame into the avocado to boost the protein content.
kid friendlyKid friendly
Omit the red chili flakes and consider cutting the toast into fun shapes to make it more appealing for children.
quickQuick
For an even faster breakfast, top the toast with pre-sliced avocado instead of mashing it.
Why this is on our healthy list.
Heart-Healthy Fats
Avocados are rich in monounsaturated fats, which are known to support heart health by helping to reduce bad cholesterol levels.
Rich in Fiber
Whole wheat bread provides a good source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
Plant-Based Protein
Hemp seeds are a complete protein source, containing all nine essential amino acids, which are crucial for muscle repair and overall body function.
Sustained Energy
The combination of complex carbohydrates, healthy fats, and protein provides a steady release of energy, keeping you full and focused for hours.
Frequently asked questions
Yes, it's a very healthy choice. It provides healthy monounsaturated fats from avocado, complex carbs and fiber from whole wheat bread, and plant-based protein and omega-3s from hemp seeds.
