Avocado Toast 3 Ways
Avocado toast is probably one of my favorite things in the world to eat; if you’ve never tried it, you should! Though avocados can be a bit pricey, they pack a solid nutrition punch so I think they are worth the higher price tag. Today I’ll share with you the health benefits of avocado and my 3 favorite ways to eat avocado toast.
Health benefits of avocado
Avocado is a nutrient-packed fruit (yes, a fruit!). Some of the key nutrients it contains are:
Monounsaturated fats, which help us feel full and are heart-healthy.
Fiber, which also helps fill us up and is important for digestion and blood sugar control.
Potassium, a mineral that can lower blood pressure.
Folate, a B vitamin that is necessary before and during pregnancy to prevent birth defects.
Despite the numerous health benefits listed above, avocado is still a high-fat food, so should be consumed in moderation. According to the USDA, 1 large avocado contains:
322 calories
29.5 grams of fat (20 grams of this is heart-healthy monounsaturated fat)
17 grams of carbohydrate
13.5 grams of fiber
Why add avocado to your toast?
I’ve found that 1/4 of an avocado is a good amount to spread on 1 slice of bread. Why is avocado a better choice than butter or jam on your morning toast? Butter is high in fat, but lacking in fiber, while jam is high in sugar and contains no fat or fiber so both would likely leave you feeling hungry much more quickly after breakfast. Additionally, if you have diabetes, adding jam to your toast will spike your blood sugar. Adding avocado to your toast is a lower-carb option that will provide you with fiber and fat to keep you full until your next meal or snack.
Which bread to choose for your toast?
I recommend choosing whole grain bread that has at least 3-4 grams of fiber per slice. Check out one of my previous blog posts if you’d like to learn more about how to pick high fiber whole grains. I like Dave’s Killer Bread Powerseed, which has 4 grams of fiber and 5 grams of protein per slice. If you need a gluten-free option, try New Cascadia Honey Gold, which has 4 grams of fiber and 3 grams of protein per slice.
How to make avocado toast
All you really need to make avocado toast is a toaster! You can keep it simple and top your toast with only avocado, or you can get more creative. I personally like to add some protein to my avocado toast to make it more filling for a meal or snack.
Basic Avocado Toast
Ingredients
- 1 slice of whole grain bread
- 1/4 of a large avocado
- Salt & pepper, to taste
Instructions
- Toast bread as desired.
- Spoon avocado onto bread and mash with a fork.
- Season with salt & pepper.
- Enjoy right away!
My favorites
Like I’ve said, I love avocado toast. Below are some of my favorite variations, all paired with a source of protein to make for a balanced meal or snack.
Everything But the Bagel Seasoning (you can find this at Trader Joe’s or make your own!) + hemp hearts for some protein
Shredded chicken (I usually use canned) + green onion + salt & pepper
Fried egg (or an egg cooked any way you like!) + salt & pepper
What are your favorite ways to eat avocado toast? Feel free to share in the comments below!
