Avocado Toast with Tomatoes and Seeds
A light, no-cook breakfast toast on whole-grain bread topped with avocado, tomato, lemon, and seeds. Perfect for a quick, healthy start.
- Time
- 10 min
- Serving
- 383 kcal
- Ingredients
- ≈ $1.81
- Protein
- 12 g
Ingredients
- 1 Whole-grain breadpack 350 g ≈ $2.17 70 g
- 2 Avocadopack 1 pcs ≈ $1.20 0.5 pcs
- 3 Tomatoes≈ $4.67 per kg 120 g
- 4 Lemon≈ $4.70 per kg 20 g
- 5 Sunflower seedspack 200 g ≈ $2.00 12 g
- 6 Salt 1 g
- 7 Ground black pepper 1 g
Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.
Method
Mash the avocado2 with lemon4 juice, salt, and pepper using a fork.
Slice the tomato3 into thin rounds.
Toast the bread to preference on a dry skillet for 1–2 minutes per side, or leave soft.
Spread the avocado2 evenly over the toast.
Top with tomato3 slices and sprinkle with seeds.
Serve immediately while the bread stays crisp.
Tips
- Why it works
- Mash the avocado with lemon so it doesn't darken from oxidation. If you skip this step, the toast spoils quickly.
- Substitutions
- Swap the seeds for sunflower or pumpkin seeds, 12 g. Instead of whole grain bread, use rye, but dry it out longer.
- Common mistakes
- If the tomatoes are too thick, the toast goes soggy faster. Slice them as thin as you can and add them right after the avocado.
- Storing and reheating
- Keep in the fridge for no more than 1 day. Before serving, crisp the bread for 30 seconds in a toaster or pan.
- Serve with
- Serve with tea or coffee in the morning, when you have no time for a full breakfast.
In short
- Marked healthy: the planner picks it more often for the goals “lose weight” and “eat well”.
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