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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.
Toast the bread
Prepare the avocado mash
Assemble and serve
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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.
This american recipe takes 8 minutes to prepare and yields 2 servings. At 228.84 calories per serving with 7.32g of protein, it's a beginner-friendly recipe perfect for breakfast or brunch or snack or lunch.
Use your favorite gluten-free bread to make this recipe suitable for a gluten-free diet.
Mash 1/4 cup of cooked chickpeas or edamame into the avocado to boost the protein content.
Omit the red chili flakes and consider cutting the toast into fun shapes to make it more appealing for children.
For an even faster breakfast, top the toast with pre-sliced avocado instead of mashing it.
Avocados are rich in monounsaturated fats, which are known to support heart health by helping to reduce bad cholesterol levels.
Whole wheat bread provides a good source of dietary fiber, which aids in digestion, promotes satiety, and helps maintain stable blood sugar levels.
Hemp seeds are a complete protein source, containing all nine essential amino acids, which are crucial for muscle repair and overall body function.
The combination of complex carbohydrates, healthy fats, and protein provides a steady release of energy, keeping you full and focused for hours.
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.
One slice of this avocado toast has approximately 220-240 calories, making it a great option for a light breakfast or snack, especially for weight management.
It's best served fresh as the avocado will brown and the toast will get soggy. If you need to prep, you can toast the bread ahead and store it in an airtight container.
You can top it with sliced tomatoes, microgreens, a sprinkle of nutritional yeast for a cheesy flavor, or a drizzle of balsamic glaze.
