Avocado toast is a simple, yet delicious, breakfast or snack that can be customized to your liking. With creamy avocado spread over crispy, golden-brown toast, it’s topped with a drizzle of garlic-lemon sauce, sea salt, and red pepper flakes. This basic recipe can be dressed up with a variety of toppings like smoked salmon, poached eggs, or pickled onions for extra flavor.

Full Recipe:

Ingredients

• 1 clove garlic

• Juice from 1 lemon

• Flaky sea salt

• 2 tbsp extra-virgin olive oil

• 2 slices whole wheat sourdough bread

• 1 ripe avocado

• Pinch of crushed red pepper flakes

Directions

1. Grate the garlic into a small bowl, then pour lemon juice over it. Add a pinch of salt and stir to dissolve.

2. Heat olive oil in a medium skillet over medium heat. Toast the sourdough bread, flipping often until both sides are golden brown and crispy, about 10 minutes. Transfer to a plate.

3. Slice the avocado in half, remove the pit, and peel each half. Slice the avocado lengthwise into 1/4-inch thick pieces. Fan the slices on top of each slice of toast. Gently mash the avocado into the bread until fully covered.

4. Spoon the garlic-lemon mixture over the avocado toast. Season generously with flaky sea salt and top with crushed red pepper flakes.

Nutrients
1 serving (1 slice of toast):

• Calories: Approximately 250-300 kcal

• Fat: 18-20g (healthy fats from avocado and olive oil)

• Carbohydrates: 28g

  • Fiber: 7-8g

• Protein: 5g

• Sugars: 2-3g

Why Avocado Toast Is So Popular

There are several reasons why avocado toast has become so popular in recent years. First and foremost, it’s delicious. The rich, creamy texture of ripe avocado pairs perfectly with the crispy, warm toast, creating a comforting and satisfying bite. The combination of savory and slightly tangy flavors, particularly when enhanced with garlic, lemon, and red pepper flakes, makes for a simple yet delicious experience.

Another reason for avocado toast’s rise in popularity is its versatility. The dish can be dressed up or down to suit different tastes, dietary preferences, or meal occasions. Whether you prefer it with a poached egg for extra protein, a sprinkle of microgreens for freshness, or a drizzle of hot sauce for a bit of heat, the possibilities are endless. This adaptability makes avocado toast a perfect choice for anyone looking for a quick, customizable meal that can be enjoyed at any time of day.

The Health Benefits of Avocado Toast

Avocado toast is not just tasty—it’s also packed with nutritional benefits. The primary ingredient, avocado, is a powerhouse of nutrients, especially healthy fats. Avocados are rich in monounsaturated fats, particularly oleic acid, which has been shown to reduce inflammation and lower bad cholesterol levels. These healthy fats are essential for heart health, and they also help to keep you feeling full longer, making avocado toast a satisfying meal that won’t leave you hungry soon after eating.

In addition to healthy fats, avocados are a great source of fiber, with one serving providing around 7-8 grams of fiber. Fiber is crucial for digestive health, helping to maintain regular bowel movements and reduce the risk of chronic diseases such as type 2 diabetes and heart disease. Fiber also helps stabilize blood sugar levels, which can prevent energy crashes and keep you feeling energized throughout the day.

Avocados are also rich in a variety of essential vitamins and minerals, including potassium, which helps regulate blood pressure, and folate, which supports brain function and cell growth. They also provide antioxidants like vitamin E, which helps protect the body from oxidative stress, and lutein, which is beneficial for eye health. By incorporating avocado into your diet, you’re giving your body a nutrient-dense food that supports overall well-being.

The addition of whole wheat sourdough bread also adds nutritional value to the dish. Whole wheat bread is a great source of complex carbohydrates and fiber, which are important for sustained energy and digestive health. It also contains a variety of B vitamins, such as folate, niacin, and riboflavin, which are essential for energy production and maintaining healthy skin, nerves, and muscles.

Customizing Your Avocado Toast

One of the greatest things about avocado toast is how easily it can be customized to fit your specific tastes or dietary needs. While the basic version is already delicious, there are many ways to dress it up with extra toppings or spices for added flavor and nutrition.

For those who want extra protein, adding a poached or fried egg on top of the avocado toast is a fantastic option. The creamy yolk of the egg adds richness, and the protein helps keep you full for longer, making it a more substantial meal. Smoked salmon is another great option for a protein boost, adding a savory, slightly salty flavor that pairs beautifully with the creamy avocado.

If you’re looking for more vegetables, try adding sautéed spinach, arugula, or tomatoes for extra nutrients and a burst of freshness. Pickled onions or radishes can add a tangy crunch, and a sprinkle of nutritional yeast can provide a cheesy flavor for those following a dairy-free or vegan diet. For a spicy kick, drizzle some hot sauce or sprinkle red pepper flakes on top, or even add a few jalapeño slices.

Herbs and spices can also be used to enhance the flavor of avocado toast. Fresh herbs like cilantro, parsley, or basil can add a bright, aromatic touch, while a sprinkle of cumin or smoked paprika can deepen the flavor profile. Garlic powder or a drizzle of balsamic vinegar can also be used to add extra complexity and depth.

For those following a gluten-free diet, avocado toast can easily be made with gluten-free bread, ensuring that everyone can enjoy this dish. You can also experiment with different types of bread, such as rye, multigrain, or gluten-free options, to change the flavor and texture of the dish.

Avocado Toast for Breakfast, Lunch, or Snack

One of the reasons avocado toast is so popular is its versatility as a meal that can be eaten at any time of day. Whether you’re enjoying it as a quick and easy breakfast, a light lunch, or a satisfying snack, avocado toast fits seamlessly into your daily routine. Its balance of healthy fats, protein, and fiber provides lasting energy, making it a great choice to kickstart your morning or refuel after a workout.

For breakfast, avocado toast is a filling and energizing option that will help you start your day on the right foot. The combination of healthy fats and fiber in the avocado, paired with the whole wheat bread, provides sustained energy without leaving you feeling sluggish. It’s a quick and easy breakfast that can be made in minutes, perfect for busy mornings.

Avocado toast can also be a great option for lunch, especially if you’re craving something light but satisfying. Add some protein-rich toppings like a poached egg or smoked salmon to make it more filling, or serve it alongside a side salad or vegetable soup for a complete meal.

As a snack, avocado toast is a great way to curb your hunger and provide your body with essential nutrients. The healthy fats in avocado help promote satiety, while the fiber keeps your digestion on track. It’s a much healthier option than many processed snack foods and can be customized to suit any flavor profile.

Making Avocado Toast Ahead of Time

If you’re someone who likes to meal prep or save time in the kitchen, you can make avocado toast ahead of time to enjoy later in the day. While it’s best to assemble the toast fresh to maintain its crispy texture, you can prep the components ahead of time. Toast the bread and store it in an airtight container, and prepare your avocado mixture by mashing it or slicing it in advance. Keep the toppings, such as eggs or smoked salmon, separate until you’re ready to assemble the toast.

If you’re making avocado toast as a snack for later, consider packing the mashed avocado separately from the toast to prevent the bread from getting soggy. You can assemble your toast when you’re ready to eat, ensuring that it remains fresh and delicious.

Conclusion: A Quick, Nutritious, and Customizable Meal

Avocado toast is a simple yet delicious meal that offers both flavor and nutrition. The creamy, satisfying avocado paired with crispy toast is the perfect combination of textures, while the variety of toppings and seasonings make it a highly customizable dish. Whether you enjoy it as a quick breakfast, a light lunch, or a snack, avocado toast is versatile enough to fit into any part of your day.

The health benefits of avocado—rich in healthy fats, fiber, and essential vitamins—make this dish a nutritious choice that supports heart health, digestive function, and overall well-being. By adding toppings like eggs, smoked salmon, or vegetables, you can turn this simple dish into a more substantial meal that will leave you feeling full and satisfied.

Avocado toast’s flexibility and ease of preparation make it a great option for anyone looking to eat something quick, tasty, and nutritious. With endless possibilities for customization, this dish is sure to remain a favorite for years to come.