AVOCADO AND TOMATO TOAST

AVOCADO AND TOMATO TOAST

Avocado and Tomato Toast is a vibrant and nutrient-packed meal ideal for busy mornings or a quick bite for any time of the day. The richness of mashed avocado pairs beautifully with the freshness of sliced tomato, while a dash of black pepper and a drizzle of olive oil enhances the flavours with minimal effort. This recipe delivers fibre, healthy fats and essential vitamins that promote energy and nutrition, served on hearty whole-grain bread. It’s incredibly versatile and perfect for breakfast, brunch or a light snack. With no cooking requirement, it’s a convenient choice for anyone looking to eat healthy without spending much time in the kitchen. This toast also lends itself well to customisation, whether you’re adding herbs, eggs or protein. Whether enjoyed at home or packed on the go, this dish is both delicious and nourishing.

RECIPE CATEGORY

Breakfast

SERVING SIZE

1

CUISINE

American

PREPARATION/TECHNIQUES

No-Cook

OCCASION/HOLIDAY

Back to School

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegetarian

DISH TYPE

Sandwich

INGREDIENTS

Here is a list of ingredients for Avocado and Tomato Toast:

• 1 slice whole grain bread

• ½ small avocado, mashed

• 2 slices tomato

• ¼ teaspoon olive oil

• Pinch of black pepper

FULL NUTRITIONAL INFORMATION

• Calories: 218.5 kcal

• Carbohydrates: 21.4 g

• Protein: 5.9 g

• Fat: 13.6 g

• Saturated Fat: 2 g

• Fibre: 7.9 g

• Sugar: 3.8 g

• Sodium: 120 mg

• Potassium: 563.1 mg

• Calcium: 45.4 mg

• Iron: 1.3 mg

PREPARATION

• Toast The Bread: Lightly toast the slice of whole-grain bread to your desired level of crispness.

• Mash The Avocado: In a small bowl, mash the avocado with a fork until smooth or slightly chunky, which is based on preference.

• Assemble The Toast: Spread the mashed avocado evenly over the toasted bread.

• Add Tomato: Place the tomato slices neatly on top of the avocado layer.

• Season: Drizzle with olive oil and sprinkle a pinch of black pepper for added flavour.

• Serve Immediately: Enjoy while fresh for the best texture and taste.

PREP TIME

5 minutes

COOKING TIME

0 minutes

TIPS

• Use Ripe Avocado: A soft avocado makes for easy mashing and better flavour.

• Season To Taste: Add a pinch of sea salt or chilli flakes for added depth.

• Bread Matters: Opt for thick-sliced whole grain or sourdough for added texture.

• Add Lemon: A squeeze of lemon juice helps to preserve the avocado’s green colour and adds brightness.

• Quick Assembly: Prep avocado and tomato slices ahead for fast morning toast-making.

VARIATIONS

• Add Protein: Top with a poached or boiled egg for extra protein.

• Make It Vegan: This recipe is vegan-friendly, and no adjustments are needed.

• Add Greens: Layer spinach, arugula or microgreens for additional nutrients.

• Use Different Bread: Swap in gluten-free, sprouted grain or rye bread if preferred.

• Extra Toppings: Try crushed red pepper, crumbled feta or nutritional yeast for a twist.

PREPPING AND STORAGE

• Fridge Storage: Assemble only when ready to eat; avocado browns quickly.

• Prepping Tips: Store mashed avocado with lemon juice in an airtight container for up to 24 hours.

• Tomato Storage: Keep tomatoes at room temperature and slice fresh to avoid sogginess.

• Avoid Freezing: This recipe is not suitable for freezing due to textural changes in avocado and bread.

• Make Ahead: Toast bread and prep toppings separately for quick morning assembly.