โ All recipes
80
Breakfastยท American
Avocado Toast
Smashed avocado on toasted sourdough with lemon, chili flakes and flaky salt.
High-ProteinHigh-FiberVegetarianDairy-Free
๐งบ You have 0/6 tracked ingredients โ missing Avocado, Bread, Lemon, Crushed Red Pepper Flakes +2.
1Serves
5mPrep
3mCook
8mTotal
EasyLevel
Ingredients
Make
1
serving- ยท1 ripe avocado~150 gโ Avocado
- ยท2 slices sourdough bread~60 gBread
- ยท1/2 lemon, juiced~25 gโ Lemon
- ยทPinch of chili flakes~0 gโ Crushed Red Pepper Flakes
- ยทFlaky salt and pepper~1 gSalt
- ยท1 egg per slice (optional)~100 gโ Egg
Steps
- 1Toast the bread until golden.
- 2Mash the avocado with lemon juice, salt and pepper.
- 3Spread over the toast and finish with chili flakes.
- 4Top with a fried or poached egg if you want more protein.
Tips
- ๐กA ripe avocado yields easily to gentle pressure near the stem.
Nutrition ยท 1 serving (~336 g)
๐ฅ Calories550
๐ฅฉ Protein22g43% DV
๐ Carbs46g17% DV
๐ฅ Fat33g43% DV
๐ฟ Fiber12g42% DV
Sugar 3.1 gSodium 659 mg
Vitamins
Riboflavin0.84mg65%
Folate220mcg55%
Vitamin B60.65mg38%
Vitamin B120.89mcg37%
Thiamin0.43mg36%
Niacin5.4mg34%
Vitamin C27mg30%
Vitamin E4.4mg29%
Vitamin K34mcg28%
Vitamin A179mcg20%
Vitamin D2.0mcg10%
Minerals
Selenium47mcg86%
Copper0.45mg50%
Manganese0.76mg33%
Phosphorus342mg27%
Iron4.7mg26%
Zinc2.8mg26%
Potassium974mg21%
Magnesium73mg17%
Calcium107mg8%
Estimated per serving โ for guidance, not a measured label.
What drives the score
80
80/100
Grade A
Nutrient density27/35
Protein quality9/15
Fiber6/10
Healthy fats10/10
Bioactives12/15
Glycemic impact10/10
Bioactives
luteinoleocanthalflavanols
What's in it โ ingredient scores
This recipe scores 80 / A โ the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.
