AVOCADO TOAST SOLDIERS
Avocado toast soldiers are a nutritious and delightfully simple way to enjoy the creamy richness of avocado paired with the crunch of wholegrain toast. Ideal for toddlers, lunchboxes or portion-controlled snacking, this recipe delivers a balance of fibre, healthy fats and flavour. The bread is lightly toasted and sliced into finger-sized sticks, making it perfect for dipping or little hands to hold. The mashed avocado is brightened with a squeeze of lemon juice, adding both taste and natural preservation. In just minutes, this light yet satisfying meal or snack comes together with minimal effort and maximum nutritional value. It’s an excellent choice for breakfast, afternoon cravings or as part of a brunch platter. Packed with heart-healthy fats, plant fibre and whole grains, avocado toast soldiers are a delicious way to support everyday health and mindful eating.
RECIPE CATEGORY
Snack
SERVING SIZE
1
CUISINE
British
PREPARATION/TECHNIQUES
5 Ingredients or Less, No-Cook
OCCASION/HOLIDAY
Picnic, Spring, Summer, Mother’s Day, Easter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Kid Friendly, Low Sodium, Quick & Easy, Vegan, Vegetarian, Low/No Sugar
DISH TYPE
Bread
INGREDIENTS
The preparation of Avocado Toast Soldiers involves the following ingredients:
- 1 small slice of wholegrain bread
- 1/4 avocado (mashed)
- A sprinkle of lemon juice.
FULL NUTRITIONAL INFORMATION
- Calories: 164.4 kcal
- Fat: 8.6 g
- Saturated Fat: 1.3 g
- Carbohydrate: 22.4 g
- Sugar: 3.7 g
- Sodium: 108.1 mg
- Fiber: 6.6 g
- Protein: 4.3 g
- Calcium: 55.1 mg
- Iron: 1.6 mg
- Potassium: 390.3 mg
PREPARATION
- Toast The Bread: Toast the wholegrain slice until golden brown and crisp.
- Slice Into Soldiers: Use a knife to cut the toast into finger-length strips.
- Mash The Avocado: In a small bowl, mash the avocado with a fork until smooth.
- Add Lemon Juice: Sprinkle the mashed avocado with lemon juice and mix gently.
- Serve Together: Spoon the avocado into a small dish and serve with toast soldiers for dipping or spreading.
PREP TIME
5 minutes
COOKING TIME
2 minutes
TIPS
These tips can help you make a better Avocado Toast Soldiers:
- Choose Ripe Avocado: The avocado should yield slightly to pressure and be easy to mash.
- Don’t Overtoast: Lightly golden toast ensures it’s still soft enough for children or easy to dip.
- Add Lemon Just Before Serving: This keeps the avocado fresh and prevents browning.
- Finger-Friendly Shape: Cutting into even “soldiers” makes it ideal for toddler hands or elegant appetisers.
- Use Wholegrain Bread: Opt for bread with at least 3 grams of fibre per slice to maximise benefits.
VARIATIONS
- Add Protein: Top with a soft-boiled egg or sprinkle with hemp seeds.
- Flavour Twist: Mix in fresh herbs like chopped chives or coriander into the avocado.
- Cheesy Option: Sprinkle with nutritional yeast or grated vegan cheese for extra taste.
- Zesty Kick: Add a pinch of chilli flakes or cracked black pepper.
- Swap Bread: Use gluten-free bread or rye for dietary needs or to vary the taste.
PREPPING AND STORAGE
- Short-Term Storage: Toast can be made up to 2 hours in advance and stored at room temperature.
- Avocado Prep: Mash avocado just before serving to avoid discolouration. If needed, cover with cling film pressed directly against the surface.
- Lunchbox Tip: Store avocado and toast separately to avoid sogginess. Assemble just before eating.
- Not Suitable for Freezing: Toasted bread and avocado do not freeze well due to changes in texture.
- Travel Ready: Store avocado in a small, airtight pot and toast strips in a reusable container for on-the-go convenience.