Toast with Avocado and Tomatoes

For a savory start to your day, you can’t beat quickly toasting your favourite bread, spread with mashed avocado and sliced tomatoe. Drizzle with olive oil and you have a delicious and nutritious breakfast.

Servings

1

Ready In:

0hrs 15min

Calories:

407

Good For:

Breakfast, Snack

Book Meal Plan Recipe

Toast with Avocado & Tomato

By: Debra Carey

I particularly love this quick and tasty start to the day or just as a snack. There’s something about the combination of avocado and tomato with a little olive oil and basil, that sends me swiftly off to the mediterranean.

Two slices are perfect for breakfast but for a snack you may wish to opt for one. Or top with a poached or fried egg for a protein boost.

toast with avocado and tomatoes

Ingredients

  • 2 slices bread
  • 1/2 avocado
  • 1 medium tomato
  • olive oil
  • salt
  • pepper

Add calories with:

A little more olive oil always packs in more calories without the bulk but topping with a fried or poached egg will give you much needed protein. Particularly if you’re still in the healing phases. Also, hummous is easy to digest and is a great way to boost your calorie intake with this recipe.

Nutrition

A quick guide to calories, macronutrients and micronutrients for this recipe. Percentages are based on a recommended 2,000 calorie diet. Grams (g), milligrams (mg), microgram (ug/mcg).

  • Calories: 406 kcal 20% 20%
  • Carbs: 37.55g 43% 43%
  • Sugars: 8.28g 9% 9%
  • Protein: 4.2g 8% 8%
  • Salt (Sodium): 1013.85g (est. depends on how much you use) 51% 51%
  • Total Fat: 30.07g (good fats in avocado) 43% 43%
  • Saturated Fat: 3.61g 18% 18%
  • Monounsaturated Fat: 20.82g 0% 0%
  • Polyunsaturated Fat: 4.49g 0% 0%
  • Trans Fat: 0g 0% 0%
  • Cholesterol: 0 mg (will increase if adding an egg) 0% 0%
  • Fibre: 9.78g 35% 35%
  • Calcium: 26.35mg 3% 3%
  • Magnesium: 37.01mg 10% 10%
  • Potassium: 668.85mg 19% 19%
  • Iron: 0.93mg 7% 7%
  • Zinc: 0.7mg 7% 7%
  • Phosphorus: 70.1mg 10% 10%
  • Vitamin A: 341.87iu/mcg 43% 43%
  • Vitamin C: 24.35mg 30% 30%
  • Thiamin B1: 0.1mg 9% 9%
  • Riboflavin B2: 0.12mg 9% 9%
  • Niacin B3: 2.05mg 13% 13%
  • Vitamin B6: 0.29mg 21% 21%
  • Folic Acid B9: 79.37iu/mcg 40% 40%
  • Vitamin B12: 0iu/mcg 0% 0%
  • Vitamin D: 0iu/mcg 0% 0%
  • Vitamin E: 4.27mg 36% 36%
  • Vitamin K: 35.68iu/mcg 48% 48%

Step by Step Instructions

Step 1

Lightly toast the bread. Sourdough is particularly nice with this recipe but if you’re gluten free, then chose your usual gluten free option. Either shop bought or home made is fine.

Step 2

Cut avocado in half and scoup out the flesh of one half into a small bowl and mash well. A little lemon juice will stop it from turning brown. Spread onto toast.

Step 3

Cut avocado in half and scoup out the flesh of one half into a small bowl and mash well. A little lemon juice will stop it from turning brown. Spread onto toast.

Step 4

Top with fresh basil leaves or rocket (cilantro) for added nutrition.

People Who’ve Made This

“I love the simplicity and freshness of this recipe. Perfect for a savoury breakfast or snack. A good example of food from the Mediterranean Diet.”

Debra Carey

Nutrition Coach, Orchard Isle Nutrition