Smashed Avocado Toast Recipe
We make Smashed Avocado Toast all of the time. Breakfast. Lunch. Dinner. And even sometimes as a snack. It is all fair game in our household.
Avocado Toast is quick. Simple. Delicious. And bursting with nutrition. Plus the healthy fats from the avocado keep your full and energized for hours.
Be very careful when cutting avocados. Injuries when cutting avocados with sharp knives have been rising. See our quick guide to safely cutting avocados here.
Breakfast can be a tricky meal for many reasons. The first issue is that most of the time, breakfast is rushed and something like a granola bar will have to suffice. Grabbing breakfast on your way out the door is probably something we have all done, but that is probably not the healthiest way too eat and almost certainly not the most delicious.
Then there is the debate between sweet and salty. Breakfast is that rare meal that can go both ways – salty, savory eggs and bacon or do you choose syrup laden waffles? That is a tough choice you have to make each morning. This choice can also be linked to deciding between a healthy meal and a not so healthy meal. Will your breakfast include vegetables and whole grains or are you going straight for the chocolate chips pancakes with whipped cream? What to do!?!
Healthy Avocado with Vegetables
I created this recipe in the spirit of pursuing a healthy breakfast that is not eaten in a rush but in a civilized manner, at a table, with a fork and plate. I wanted a breakfast that would be good for me, not to tricky to make and also make me excited to get up in the morning (no one is ever excited for breakfast when it consists of eating dry cereal out of the box because you are late to work).
Avocado toast has been a super trend in the past few years and for good reason. It’s simple, tasty and you really can do so much to jazz it up. So that is what I planned on doing. I wanted to add some extra interest to avocado toast. The toast part was the first step.
If you have never heard of Ezekiel bread, then it is something you have to try. The bread is made using grains that have been allowed to sprout which then gives the bread more protein, fiber and absorbable vitamins and minerals. Sounds like this is a miracle bread! Oh, I forgot to mention this also has no sugar or preservatives. Ezekiel bread is the way to go (but, yes, normal bread will work just fine in this recipe if you do not have Ezekiel bread).
Adding Eggs and Veggies
I think eggs are a must for breakfast (protein, omega-3’s and the way that creamy yolk from a over easy egg makes a tasty sauce…yum). So fry up those eggs, however you’d like them and move on to choosing a perfect avocado. Avocados are perfectly ripe when they give a little bit when squeezed. You don’t want an avocado that is rock hard or completely mushy. Think of the texture of a ripe peach or pear and that is the same texture you need in your avocado. It will mush perfectly onto your toast!
Veggies, veggies, veggies – they are what make this recipe! Onion, peppers and asparagus are sautéed in healthy coconut oil and layered on top of the egg and avocado toast. Not only can I picture how pretty this breakfast will look but it also just sounds mouth watering. And, as you can probably tell, I chose the healthy, salty, savory route and all of those boxes are checked with this recipe.
While I did create this with breakfast in mind, you really can have it any time of the day (gotta love a versatile recipe!). Yet when I wake up and am thinking of starting the day off on the right foot, I skip the sugary cereal, pass on basic eggs and definitely skip the granola bar- in fact, I now wake up voluntarily 10 minutes early just so I can make my avocado veggie toast. Breakfast no longer has to be full of difficult choices- it’s hard enough in the morning already! Take this recipe and fall in love with fancy breakfast.
Avocado Health Benefits
We’re big fans of avocados because of the unique health benefits they offer. Some of the most notable benefits include:
- High in healthy fats (monounsaturated fatty acid which benefits heart health).
- Great source of potassium.
- Good source of fiber.
- Potential to lower cholesterol and triglyceride levels.
- The healthy fats in avocados help you absorb higher amounts of nutrients from other plant based foods your eating. That’s why pairing avocados with other veggies makes such a powerful combination.
- Great source of antioxidants.
More Simple Avocado Recipes
- 2 slices Ezekiel bread
- 2 eggs (fried)
- 1 avocado
- ½ purple onion, thinly sliced
- ½ cup thinly sliced peppers (any color works)
- 4 spears fresh asparagus (sliced in half)
- 1 tablespoon coconut oil
- ½ lime, juice
- sea salt + black pepper
- Melt coconut oil in a skillet over medium-high heat.
Add onion, pepper, asparagus, and seasonings to skillet. Sauté vegetables for about 5 minutes. Add lime juice and sauté another minute or two.
- Toast bread then top with smashed avocado. Layer on the vegetables and fried egg then serve immediately.
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