Is Avocado on Toast Healthy?
Think of avocado as a dairy-free alternative to cream cheese. It’s relatively mild in flavor, and packs plenty of healthy fats that will leave you feeling full longer than if you were to just eat a plain piece of bread. You can also use it on top of a whole grain bagel or English muffin. Here are a few health benefits associated with eating avocados:
Avocados have more potassium than a banana. Research shows that increased potassium may help to lower blood pressure levels. The main type of fat in avocados is oleic acid, which has been associated with reducing inflammation and may have a protective effect against breast cancer. Avocados are high in fiber, which may help to promote weight loss and feed the gut-friendly bacteria in your intestine. (source) Eating avocado may help to significantly lower cholesterol levels. (source) Avocados may help you to better absorb nutrients from other foods, particularly carotenoids found in brightly colored red, orange, and yellow foods. (Like tomatoes!)
It’s also my experience that avocado toast makes a properly combined meal (because avocados can combine as a starch or a fruit), so it will leave you with plenty of energy to carry on with your day. It can also help with weight loss, since avocados are loaded with fiber and satiating fats!
How to Make Avocado Toast
As simple as this recipe is, there are quite a few opinions on the BEST way to make avocado toast. I’m not sure my way is the best way, but it certainly is the easiest. I’m not willing to dirty extra dishes by making an elaborate avocado puree first, so I simply place the avocado slices on toast, and mash it directly on top. Easy peasy!
The key to making delicious avocado toast is making sure you season the avocado generously with salt, and I like to add a squeeze of lemon or lime juice to brighten the flavor, too. Avocado is boring if you don’t spice up the flavor somehow! (If you’re familiar with my recipes, you know that I don’t like to eat avocado on its own. But I think it’s delicious as guacamole or chocolate pudding.)
Avocado Toast Toppings
Once you have the avocado mashed on top of your toast, you can add a variety of toppings to spice up your routine. Here are a few of my favorite options:
Sliced tomato & sea salt* (simple & my favorite!) Everything Bagel seasoning* (I use the one from Trader Joe’s) Hummus & radish slices Salsa & fresh cilantro* Fried egg (this combination will keep you full for hours) Smoked salmon & chives (think of it like a bagel) Roasted vegetables & feta Sliced cucumbers & green onions* Roasted sweet potatoes* Roasted tomatoes, zucchini, eggplant, red onion, or squash* (like leftover Ratatouille veggies)
Toppings with a * by them are properly combined if you follow food combining rules. If you need vegan-only options, be sure to avoid the egg, salmon, and cheese suggestions.
My Favorite Toast Options
If you can eat gluten, my favorite type of bread to use for avocado toast is a good sourdough. The fermentation process for making this type of bread is thought to be good for gut health, and it may be more nutritious than other types of bread. If you require a gluten-free bread, I’d recommend trying Food for Life’s Brown Rice bread (which is also yeast-free) or their Rice Millet bread. I usually find this brand in the freezer case at Whole Foods Market. I also like the Millet Chia bread by the Little Northern Bakehouse, which I find at Sprouts. You can also serve avocado on top of a sweeter quick bread, like my Paleo Coconut Flour Zucchini Bread or my Vegan Almond Flour Banana Bread. It’s the perfect Paleo & vegan topping option!
Recipe Notes: This simple recipe is easily adaptable, so feel free to make any changes as you see fit. For an even faster avocado toast, you could top it with prepared guacamole and add some salsa or sliced tomatoes on top. – Reader Feedback: Have you tried avocado toast yet? If so, what are your favorite toppings?
