Loaded Sprout & Avocado Toast
Crusty whole-grain toast piled high with creamy smashed avocado, peppery mixed sprouts, juicy cherry tomatoes, and a sprinkle of everything seasoning. A vibrant, nutrient-packed breakfast or quick lunch that comes together in 10 minutes flat.
For 2 servings
- prep · ~3 min
Toast the bread slices.
Place whole grain bread slices in the toaster and toast to your preferred level of crispness, about 2-3 minutes.
TIPThick-cut sourdough gives the best crunch and holds up to all the toppings. - mix · ~2 min
Smash and season the avocado.
1.Halve the avocado, remove the pit, and scoop the flesh into a small bowl.2.Add lemon juice, a pinch of salt, and a pinch of black pepper.3.Smash with a fork until chunky-creamy — leave some texture.TIPDon't over-mash — chunky avocado gives a better mouthfeel. - assemble · ~2 min
Build the loaded toast.
1.Spread the smashed avocado evenly over all 4 toast slices.2.Top generously with mixed sprouts, pressing them lightly into the avocado.3.Scatter cherry tomato halves across each toast. - garnish · ~1 min
Finish with seasoning and a drizzle.
1.Sprinkle everything bagel seasoning evenly over the toasts.2.Drizzle extra virgin olive oil over each slice.3.Add a pinch of red pepper flakes for a gentle kick. - serve
Serve immediately while toast is crisp.
Transfer to a serving plate and eat right away — the toast stays crunchy, the avocado bright, and the sprouts fresh.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a ripe avocado that yields to gentle pressure at the stem end for the creamiest smash.
- 2Toast the bread until deeply golden — a sturdy crunch prevents soggy toast from the toppings.
- 3Pat the sprouts dry with a paper towel after rinsing to avoid watering down the avocado.
- 4Halve cherry tomatoes just before assembling to keep them from releasing too much juice.
- 5Press the sprouts gently into the avocado so they stick and don't tumble off when you bite.
- 6Drizzle olive oil last so it pools on top of the seasoning, not under it, for a brighter finish.
- 7Eat within 5 minutes of assembling — the toast softens fast once avocado and tomato sit on it.
Adapt it for your goals.
High-protein
Add a fried or poached egg on top of the avocado before piling on the sprouts — the runny yolk creates a sauce that binds everything together and boosts the protein for a post-workout meal.
veganVegan
The base recipe is already vegan — just confirm your bread and everything bagel seasoning don't contain honey or dairy, then enjoy as-is.
spicySpicy
Swap the optional red pepper flakes for a few dashes of your favourite hot sauce or a thin slice of jalapeño on each toast for a lingering heat.
low carbLow-carb
Replace the whole grain bread with a large portobello mushroom cap, grilled or baked first, then loaded exactly the same way for a keto-friendly open-face.
Why this is on our healthy list.
Rich in Heart-Healthy Fats
Avocado and extra virgin olive oil provide monounsaturated fats that support cardiovascular health and help absorb fat-soluble vitamins from the sprouts and tomatoes.
High in Fiber
Whole grain bread, avocado, and mixed sprouts deliver a solid dose of dietary fiber, aiding digestion and keeping you full longer.
Excellent Source of Vitamin C
Cherry tomatoes and fresh lemon juice contribute a generous amount of vitamin C, which supports the immune system and enhances iron absorption.
Loaded with Plant Antioxidants
Mixed sprouts (especially radish and alfalfa) and the tomatoes' lycopene provide a variety of antioxidants that help combat oxidative stress.
Frequently asked questions
Gently press the stem end — if it gives slightly without leaving a dent, it's ready. The skin should be dark but not mushy, and the stem should pop off cleanly.
