SAUERKRAUT AND AVOCADO TOAST
This vibrant open-faced sandwich combines creamy mashed avocado with tangy sauerkraut on toasted wholegrain or sourdough bread. A drizzle of extra virgin olive oil adds richness while a pinch of freshly ground black pepper enhances the flavours. Each bite of avocado toast contains the probiotic benefits of fermented cabbage with heart-healthy monounsaturated fats from avocado, making it an ideal energising breakfast, satisfying snack or light lunch. This avocado toast is quick to prepare and surprisingly substantial. This toast can be customised with seeds or microgreens for extra texture and nutrition. Moreover, its simple assembly and pantry-friendly ingredients mean you can enjoy this gut-supporting delight anytime. No cooking skills are required for making sauerkraut and avocado toast, but maximum impact is achieved.
RECIPE CATEGORY
Breakfast
SERVING SIZE
1
CUISINE
American
PREPARATION/TECHNIQUES
No‑Cook
OCCASION/HOLIDAY
Brunch, Picnic
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian, Vegan (use vegan bread), Healthy, High Fibre, Quick & Easy, Kid Friendly
DISH TYPE
Bread
INGREDIENTS
There are the following ingredients for Sauerkraut And Avocado Toast:
- 1 slice wholegrain or sourdough bread
- ¼ avocado, mashed
- 2 tablespoons sauerkraut, drained
- 1 teaspoon olive oil
- Pinch of black pepper
FULL NUTRITIONAL INFORMATION
- Energy 240 kcal
- Protein 4 g
- Carbohydrate 22 g
- Fat 16 g
- Saturated fat 2 g
- Fibre 8 g
- Sugar 2 g
- Sodium 320 mg
PREPARATION
These steps are followed for the preparation of Sauerkraut And Avocado Toast:
- Toast The Bread: Place one slice of wholegrain or sourdough bread in a toaster or under a grill. Toast until golden brown and crisp at the edges, about 2 to 3 minutes.
- Mash The Avocado: While the bread toasts, scoop ¼ avocado into a small bowl. Use a fork to mash until mostly smooth but with a few small lumps for texture.
- Spread The Avocado: Remove the toasted bread and let it cool for 30 seconds. Spread the mashed avocado evenly across the surface, reaching the edges.
- Add The Sauerkraut: Drain 2 tablespoons of sauerkraut and pat lightly with kitchen paper. Distribute the sauerkraut in an even layer over the avocado.
- Drizzle With Oil: Pour 1 teaspoon of extra virgin olive oil in a gentle stream over the sauerkraut to add richness and help meld flavours.
- Season And Serve: Finish with a generous pinch of freshly ground black pepper. Place on a plate and serve immediately to preserve the toast’s crispness.
PREPARATION TIME
5 minutes
COOKING TIME
3 minutes
TIPS
Here are some helpful tips for Sauerkraut And Avocado Toast:
- Choose Ripe Avocado: A perfectly ripe avocado mashes smoothly without browning quickly.
- Pat Sauerkraut Dry: Removing excess brine prevents the toast from becoming soggy.
- Toast Evenly: Use medium heat to achieve a crisp crust without burning.
- Spread Gently: Press avocado down lightly to create a stable base for sauerkraut.
- Use Fresh Pepper: Grind black pepper fresh to enhance aroma and flavour.
- Serve Immediately: Enjoy at once to maintain contrast between crunch and creaminess.
VARIATIONS
- Seed Sprinkle: Top with 1 teaspoon of pumpkin or sunflower seeds for extra crunch.
- Herb Boost: Add a few leaves of fresh basil, parsley or microgreens on top.
- Spicy Twist: Drizzle with a few drops of chilli oil or sprinkle chilli flakes.
- Cheese Option: Crumble 1 tablespoon of feta or goat cheese for a tangy finish.
- Protein Kick: Add a poached egg or flaked smoked salmon on top.
- Bread Swap: Use rye or gluten-free bread to suit dietary needs.
PREPPING AND STORAGE
- Fridge: Pre-toast bread and store slices in an airtight container for same-day use. Keep mashed avocado and sauerkraut separate in small jars for up to one day and assemble just before eating.
- Freezer: Freezing is not recommended because freezing alters the texture of avocado and bread.