It’s hard not to love the creamy texture and abundance of healthy omega fatty acids in an avocado. Perhaps that’s why everyone is enjoying the fruit (yes, it’s a single-seeded berry) in so many different ways. Try these five riffs on avocado toast, each with no more than 300 calories and five ingredients.
1. SMASHED AVOCADO WITH SMOKED SALMON & RED ONION
Ingredients
- 1/3 avocado (50g), smashed
- 3 ounces (84g) smoked salmon
- 2 slices red onion
- 1 slice whole-grain toast
Directions
Spread avocado on toast. Top with salmon and red onions.
Nutrition (per serving): Calories: 281; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 20mg; Sodium: 171mg; Carbohydrate: 23g; Dietary Fiber: 6g; Sugar: 4g; Protein: 21g
2. SMASHED AVOCADO WITH TOMATO, MOZZARELLA & BASIL
Ingredients
- 1/3 avocado (50g), smashed
- 2 slices tomato
- 2 ounces (56g) fresh mozzarella cheese, sliced
- 1 slice whole-grain toast
- Fresh basil, chopped
Directions
Spread avocado on toast. Top with cheese and tomatoes and sprinkle with chopped basil.
Nutrition (per serving): Calories: 224; Total Fat: 24g; Saturated Fat: 10g; Monounsaturated Fat: 8g; Cholesterol: 38mg; Sodium: 136mg; Carbohydrate: 26g; Dietary Fiber: 10g; Sugar: 5g; Protein: 23g
3. SLICED AVOCADO WITH HUMMUS & BLACK PEPPER
Ingredients
- 1/3 avocado (50g), sliced
- 2 tablespoons hummus
- Dash of ground black pepper
- 1 slice whole-grain toast
Directions
Spread hummus on toast and top with sliced avocado and a sprinkle of black pepper.
Nutrition (per serving): Calories: 248; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 265mg; Carbohydrate: 26g; Dietary Fiber: 8g; Sugar: 4g; Protein: 7g
4. SMASHED AVOCADO WITH FRIED EGG & SALSA
Ingredients
- 1/3 avocado (50g), smashed
- 1 egg, fried
- 1 tablespoon salsa
- 1 slice whole-grain toast
Directions
Spread avocado on toast and top with fried egg and salsa.
Nutrition (per serving): Calories: 257; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 186mg; Sodium: 360mg; Carbohydrate: 24g; Dietary Fiber: 6g; Sugar: 4g; Protein: 12g
5. SMASHED AVOCADO WITH ARUGULA, FETA & LEMON
Ingredients
- 1/3 avocado (50g), smashed
- 1 ounce (28g) crumbled feta
- 1/2 cup (10g) arugula
- 1 wedge lemon
- 1 slice whole-grain toast
Directions
Spread avocado on toast. Top with feta and arugula and squeeze lemon wedge over the top.
Nutrition (per serving): Calories: 223; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 5mg; Sodium: 266mg; Carbohydrate: 25g; Dietary Fiber: 7g; Sugar: 4g; Protein: 13g
