Prep, cook, and total time	Calories per serving
Prep Time: 5 minutes Cook Time: None Total Time: 5 minutes	Approximately 230 calories Whole-grain bread (1 slice): ~80 calories Avocado (½): ~120 calories Seasonings (optional): ~10 calories Olive oil (1 tsp): ~20 calories

Ingredients

• 1 slice of whole-grain bread
• ½ ripe avocado
• 1 teaspoon olive oil
• Pinch of salt and black pepper
• Optional: chili flakes, sesame seeds, or a squeeze of lemon

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Instruction

1. Toast the whole-grain bread until crispy and golden brown.
2. In a small bowl, mash the avocado with a fork. Add olive oil, salt, and pepper, and mix well.
3. Spread the avocado mixture evenly over the toasted bread.
4. Optional: Top with chili flakes, sesame seeds, or a squeeze of lemon for extra flavor.
5. Serve immediately and enjoy your wholesome avocado toast.

Photos

Extra tips

Flavor variations

• Spicy Boost: Add chili flakes for heat or smoked paprika for a smoky touch.
• Herbaceous: Sprinkle fresh cilantro, parsley, or chives for a burst of freshness.
• Nutty Crunch: Add sesame seeds, sunflower seeds, or crushed almonds.
• Protein Power: Add a poached egg on top for a hearty variation.

Storage tips

• Store the avocado mash in an airtight container with a bit of lemon juice to prevent browning. Use within 24 hours.
• Toast bread fresh before serving to maintain crispiness.

Nutritional insight

• Avocado is rich in heart-healthy monounsaturated fats and potassium.
• Whole-grain bread provides fiber for digestive health and steady energy levels.
• Olive oil adds a dose of antioxidants and healthy fats.
• Optional toppings like chili flakes or sesame seeds bring flavor and a boost of micronutrients.

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