My low calorie avocado toast is the perfect avocado toast recipe for anyone on a weight loss journey.
I’m definitely a millennial which means I have to love avocado toast. Fortunately or unfortunately it’s somehow become woven into our DNA and identity. Unfortunately, going out to brunch every Sunday and ordering that monster avocado toast for $16 (yes, I’m judging you) isn’t good for our wallets or our waistline. The good news is with my low calorie avocado toast you can eat avocado toast daily while being on a weight loss journey. Clearly this is the millennial dream (along with homeownership, job stability, figuring out how to afford children, etc etc but hey, we have to start somewhere right?).
Avocado toast can be made many different ways. Classic avocado toast consisting of just avocado and toast, topped with fried egg, fancy-pants versions, versions on whole-wheat bread, topped with red pepper flakes. You name it! There’s a plethora of avocado toast recipes. The only problem? The avocado toast I used to order daily was an open-faced instagramable marvel…. except it was 720 calories. 720 calories that I justified because “healthy fats”, “ooo all the health benefits” “healthy breakfast” (that I washed down with mimosas obviously).
Here’s the thing, avocado is an awesome fruit, it’s packed with monounsaturated fat which helps lower cholesterol levels, packed with dietary fiber, fatty acids. b vitamins, It’s a good source of healthy fat. This doesn’t mean eat a whole lot of avocados everyday. Avocado is also extremely calorie dense. Eating an avocado a day could make it extremely hard to stick to a low calorie diet. Like everything avocado is best in moderation – and ordering avocado toast from a restaurant is far from moderation.
INGREDIENTS IN THE BEST AVOCADO TOAST RECIPE
This simple recipe uses easy ingredients you likely have in your fridge.
Ripe Avocado – You’ll know the avocado is ripe when you give it a light squeeze and there’s some give. If you squeeze it and it’s hard as a rock you’ll have to wait until it’s ripe. I would only use fresh avocado in this recipe as frozen might not give you the creamy texture or flavor we want.
Low Carb Bread – You can use any type of bread, I just happen to use low carb white bread to make this (keto bread). If you do use a normal bread make sure to adjust the calories of this recipe. If you have dietary restrictions opt for gluten-free bread.
Egg – In the recipe card below I’ll show you how easy it is to make a perfect soft-boiled egg every time.
Minced Red Onions – This one is completely optional. I like to add this in because it keeps the avocado from turning brown before I get a chance to eat it. The great thing about smashed avocado on top of your toast is that it looks pretty right? If you want to eat this immediately or you don’t like onions this can be skipped
Sea Salt – I use fresh cracked sea salt when making this at home but regular table salt is fine too.
Everything but the bagel seasoning or Black Pepper– I like to use everything but the bagel seasoning as a topping for this creamy avocado toast. It adds in a little bit of flavor and is the perfect addition to this nutritious breakfast. If you don’t have it just sprinkle black pepper on top.
Optional – Sprinkle on a little shredded parmesan cheese. It adds so much flavor and makes this feel restaurant quality. The only reason this isn’t in the recipe is because I ran out after making my buffalo chicken mac and cheese recipe last night.
HOW TO MAKE LOW CALORIE AVOCADO TOAST
In a bowl prepare an ice bath (Ice cubes and cold water). You’ll need this ready for your egg the second it’s done boiling.
In a large saucepan bring salted water to a boil, once boiling you’ll add in your egg and reduce the heat to a slow boil. Immediately set a timer for 7 minutes 30 seconds. The timing of this needs to be near perfect. don’t get distracted, don’t start doing other things in the recipe. The second the timer goes off you need to scoop the egg out and get it into the ice bath so it stops cooking. I use a slotted spoon to scoop the egg out. Leave the egg in the ice bath to fully cool while you prepare the other ingredients.
Put two slices of bread in the toaster and toast until they are a little crispy. I usually use setting 3 on my toaster but yours may be different.
Cut your avocado lengthwise in half, remove the flesh from half and put it into a small bowl, add in red onions and salt. Mash with the backside of a fork until creamy.
Remove eggs from egg bath, peel then cut in half, cut halves in half and then those halves in half until you have 8 pieces of egg. Your yolk should be jammy and not runny.
Spread avocado evenly onto your toast, top each slice with 4 pieces of egg, sprinkle with everything but the bagel seasoning and optionally shredded parmesan and enjoy this filling breakfast!
HOW DO I STORE THE OTHER HALF OF MY AVOCADO?
If you try to put the unused half of the avocado directly in the refrigerator or in the refrigerator in a zip lock bag it’s going to turn brown pretty quickly. Nobody want’s that. There are a few easy ways to stop this from happening but I’ve found the best way is to use a little bit of lemon juice or lime juice on the exposed “face” and then tightly wrap in plastic wrap. If you don’t have lemon or lime tightly wrapping in plastic wrap will work too!
AVOCADO TOAST CALORIES & MACROS?
The typical avocado toast calories count can be as high as 500 calories depending on the thickness of the toast and the amount of avocado.
This low calorie version of avocado toast comes in at only 278 calories for 2 slices of toast!
The nutritional information / macros breakdown is: 33 grams of carbs, 20 grams of fats and 16 grams of protein.
BITE SIZED – I like to cut each toast into 4 slices (total of 8 pieces) to get 34 calorie a piece avocado toast bites! They work perfect for a fun brunch snack that can be shared with the whole family.
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Low Calorie Avocado ToastCourse: BreakfastCuisine: americanDifficulty: Easy
1/2 Medium Ripe Avocado (80g)
2 SlicesLow Carb Bread / Keto Bread
1 Whole Egg
1 tsp Minced Red Onions
Everything but the bagel seasoning
Optional – Shredded Parmesan Cheese
- In a bowl prepare an ice bath
- In a large saucepan bring salted water to a boil, once boiling you’ll add in your egg and reduce the heat to a slow boil. Immediately set a timer for 7 minutes 30 seconds. The second the timer goes off scoop the egg into the ice bath. set aside.
- Put two slices of bread in the toaster and toast until they are a little crispy.
- Cut your avocado lengthwise in half, remove the flesh from half and put it into a small bowl, add in red onions and salt. Mash with the backside of a fork until creamy.
- Remove eggs from egg bath, peel then cut in half, cut halves in half and then those halves in half until you have 8 pieces of egg. Your yolk should be jammy and not runny.
- Spread avocado evenly onto your toast, top each slice with 4 pieces of egg, sprinkle with everything but the bagel seasoning and optionally shredded parmesan.