Whole-Grain Avocado Toast with Tomato

← All recipes

Breakfast · American

Whole-Grain Avocado Toast with Tomato

Toasted whole-grain bread topped with lemony smashed avocado, tomato and a pinch of chili flakes.

VeganVegetarianHigh-fiberAnti-inflammatory
Smashed avocado toast topped with sliced tomatoes and herbs
Photo: Tabita Princesia on Unsplash
Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Whole-Grain Avocado Toast with Tomato

  • Prep8 min
  • Cook3 min
  • Total11 min
  • Servings2
  • Calories204 per serving
Jump to ingredients

Ingredients

Servings:2

  • 2 slices whole-grain bread
  • 1 medium ripe avocado
  • 1 tsp lemon juice
  • 1 small tomato, sliced
  • ⅛ tsp salt
  • ¼ tsp red pepper flakes

Instructions

  1. Toast the bread until golden.
  2. Mash the avocado with the lemon juice and salt.
  3. Spread the avocado over the toast.
  4. Top with tomato slices and red pepper flakes, and serve.

Tips

  • Add a boiled egg or white beans for more protein.
  • Use gluten-free bread to make it gluten-free.

Storage

Best fresh. Store leftover mashed avocado with plastic pressed onto the surface for up to 1 day.

Nutrition per serving (estimate)

Calories204
Total fat11.7 g
Saturated fat1.7 g
Carbohydrates21.6 g
Fiber7.2 g
Total sugars2.9 g
Protein5.8 g
Sodium299 mg

Estimated per serving (2 servings) from USDA FoodData Central SR Legacy values for each ingredient. Brands, sizes and cooking methods vary, so treat these as estimates. Optional toppings not listed are excluded.

Learn more about the ingredients

USDA FoodData Central entries used
  • Lemon juice, raw (FDC 167747)
  • Tomatoes, red, ripe, raw, year round average (FDC 170457)
  • Spices, pepper, red or cayenne (FDC 170932)
  • Avocados, raw, California (FDC 171706)
  • Bread, whole-wheat, commercially prepared (FDC 172688)
  • Salt, table (FDC 173468)

Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy (2018). fdc.nal.usda.gov. Values that are not reported for an entry are counted as zero.

Disclaimer: This content is for informational purposes only and is not medical advice. Always consult your physician or a qualified healthcare provider before making changes to your diet, exercise, or treatment.

Recipes are for general healthy eating and are not medical advice. Nutrition values are estimates. If you have allergies, kidney disease, diabetes or another condition, or are pregnant, check with your clinician or a registered dietitian. See our medical disclaimer.