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+ servings
smashed avocado toast with roasted tomatoes and sunflower seeds on a table
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5 from 38 votes

High Protein Smashed Avocado Toast

A healthy snack or breakfast, this smashed avocado toast requires only 5 ingredients and takes minutes to prepare.
Prep Time3 minutes
Cook Time1 minute
Total Time4 minutes
Course: Breakfast, Snack
Cuisine: All
Diet: Low Calorie, Vegan, Vegetarian
Servings: 4 servings
Calories: 279kcal
Author: Deborah
Cost: $5

Equipment

Ingredients

  • 4 slices rye or whole wheat toast
  • 2 avocados seeded & mashed
  • 8 cherry tomatoes sliced in half
  • 2 tablespoon pepitas
  • 2 tablespoon nutritional yeast
  • ½ tsp sea salt
  • ½ tsp black pepper

Instructions

  • Toast bread.
  • Mash avocado with sea salt and pepper to taste.
  • Layer toast with avocado, nutritional yeast, pepitas and cherry tomatoes. Serve immediately.

Notes

  • Nutritional information is an estimate, not a guarantee
  • For best results, serve immediately. 
  • When choosing avocados for this recipe, pick each up and gently press on the skin. Ripe avocados should have a little give, but still feel firm and not squishy.
  • Pick cherry or grape tomatoes with firm, taut skin and deep red color. If you can get them on the vine, even better!
  • Using a variety of seeds will give you the most health benefits. Suggestions include pepitas, sunflower seeds, and chia seeds.
  • To keep avocado from turning brown right away, squirt some lemon juice in bowl before mashing. 

Nutrition

Serving: 1slice | Calories: 279kcal | Carbohydrates: 24g | Protein: 9g | Fat: 18g | Saturated Fat: 3g | Sodium: 414mg | Potassium: 746mg | Fiber: 10g | Sugar: 3g | Vitamin A: 313IU | Vitamin C: 18mg | Calcium: 46mg | Iron: 2mg