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Avocado Toast: four ways

April 15, 2024 - By Daphné Cadieux

Temps de lecture 3 minutes

The breakfast of the hour, the famous avocado toast! But have you ever wondered why your avocado toast doesn’t tide you over until lunchtime? This popular breakfast is often low in protein, which is essential to start your day off on the right foot and give you the best chance of maintaining a good energy level and stable appetite throughout the day.

It’s not always easy to find more complete and balanced alternatives to the meals we love so much. So here are four ways to add protein to your avocado toast, two of them vegetarian and one vegan! You’ll start your day with a complete breakfast that will sustain you right through to lunch!

Classic avocado toast recipe (the basis for all four versions)


  • 2 multigrain toasts
  • ½ avocado
  • 1 tsp (5 ml) fresh lemon juice or concentrate
  • Salt and pepper to taste


  • Mash the avocado with a fork, add lemon juice, salt, and pepper, then spread on the two slices of bread.

Version 1: With Smoked Salmon


  • 50g smoked salmon (about 2-3 slices)


  1. Top both avocado toasts with slices of smoked salmon.

Nutritional values: 405 calories | 22g protein | 20g fat | 27g carbohydrates | 11g fiber

Version 2: With Cottage Cheese


  • -½ cup (125 ml) 1 or 2% cottage cheese


  1. Add cottage cheese to avocado mixture and mix well. Top bread slices with mixture.

Nutritional values: 386 calories | 23g protein | 16g fat | 32g carbohydrates | 11g fiber

Version 3: With Eggs


  • 2 eggs, cooked as you prefer (scrambled, boiled, turned, etc.)


  1. Place one egg on each avocado toast, whole or sliced.

Nutritional values: 450 calories | 24g protein | 24g fat | 28g carbohydrates | 11g fibre

Version 4:  Green Peas


  • ½ cup (125 ml) boiled peas
  • 1 tbsp (15 ml) hulled hemp seeds
  • 1 tbsp (15 ml) pumpkin seeds


  1. Mash peas into avocado mixture.
  2. Add hemp seeds to avocado mixture or sprinkle on top of avocado toast.
  3. Garnish with pumpkin seeds.

Nutritional values: 468 calories | 21g protein | 22g fat | 35g carbohydrates | 15g fiber

Toppings…for more options!

Once you’ve chosen your version, I’ll share my other suggestions for toppings to satisfy your tastes!

  • Thinly sliced radishes
  • Pickled red onions*
  • Hot pepper flakes
  • Pepper

*Quick and easy pickled red onion recipe!


  • 1 red onion, thinly sliced
  • ½ cup (125 ml) water
  • ½ cup (125 ml) vinegar of your choice (I used distilled white vinegar and red wine vinegar)
  • tbsp (22.5 ml) honey or maple syrup
  • 1 tsp (5 ml) salt
  • 1 tsp (5 ml) hot pepper flakes (optional)


  1. Place onions in a Mason jar or heatproof pot.
  2. Bring water, vinegar, honey, salt, and hot pepper flakes to a gentle boil. Pour mixture over onions.
  3. Leave to cool for 30 minutes before refrigerating. Keeps easily for two weeks.

For more breakfast recipes with avocado:

So, which version will you try first? 😉

Avocado Toast: four ways is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2024

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