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5 Healthy Avocado Toast Recipes with Low Calories

5 Healthy Avocado Toast Recipes with Low Calories

February 13, 2020 / Patrick Zavorskas

Avocado toast is a trend that we still hope will stick around! Super quick and easy to make, it is the perfect addition to any male or female healthy-focused breakfast or snack ideas.

Is Avocado Toast Healthy?

Avocado is creamy and fresh, while not only helping you satisfy your hunger cravings but also pitching in to aid in lowering your blood pressure due to its high potassium! The monounsaturated fats in avocados are also are effective in improving your skin, hair, and nails. If those aren't reasons enough to eat avocados, hopefully, these five healthy and low-calorie avocado toast recipes will! 

5-Minute Avocado Toast With Fried Egg

Gather Together:

  • 1 Avocado - Halved and Seeded
  • 1/2 of a Lime
  • 2 Tablespoons of Cilantro
  • 1/2 Teaspoon of Red Pepper Flake
  • Salt and Pepper - To Taste
  • 2 Slices of Whole Grain Bread (Or Bread of Choice)
  • 2 Eggs - Fried (Can Also Be Poached, Scrambled, or Made To Liking)

Directions:

  1. Toast your bread to your liking or until golden and crispy.
  2. In a small bowl, mash the avocado along with the juice of the lime half, cilantro, red pepper flake, and salt and pepper to taste. Spread half of the mixture onto each slice of bread and top with the egg. 

Avocado Toast Nutrition Facts with Egg:

  • Avocado Toast Calories - 332
  • Total Fat - 22.8g
  • Cholesterol - 184.5mg
  • Sodium - 1074.6mg
  • Total Carbohydrates - 24.2g
    • Dietary Fiber - 9.8g
    • Sugar - 3.1g
  • Protein - 12.1

Avocado Toast With Lemon and Kale

Gather Together:

  • 1 Cup of Kale - Shredded and De-Stemmed
  • 1 Teaspoon of Olive Oil
  • 1 Small Avocado - Halved and Seeded
  • 1/2 of a Lemon
  • 1/4 Teaspoon of Cumin
  • Salt and Pepper - To Taste
  • 4 Thin Slices of Radish
  • 1Teaspoon of Chia Seeds
  • 4 Slices of Whole Grain Bread

Directions:

  1. In a bowl, combine the kale, olive oil, the juice of 1/4 of the lemon, and salt and pepper to taste. Massage the kale for about a minute.
  2. Slice the avocado in half, reserving half the avocado to slice into thin pieces. Mash the second half of avocado in a small bowl with the rest of the lemon juice and salt and pepper to taste.
  3. Toast the slices of bread.
  4. Spread the mashed avocado mixture on top of each slice and sprinkle with salt and pepper if needed and the cumin. Add kale, radishes, and chia seed on top and garnish with remaining avocado. 

Avocado Toast Nutrition Facts For Two Slices of Toast:

  • Avocado Toast Calories - 298
  • Total Fat - 16g
  • Sodium - 241mg
  • Total Carbohydrates - 36g
    • Dietary Fiber - 10g
    • Sugar - 5g
  • Protein - 11g

Avocado Toast with Smoked Salmon

Gather Together:

  • 1 Small Avocado - Halved and Seeded
  • 2 Tablespoons of Fat-Free Yogurt
  • 1/2 of a Lemon - Juiced
  • 2 Slices of Rye Bread
  • 75g of Smoked Salmon
  • 1/4 of a Cucumber - Ribboned with a Vegetable Peeler
  • Cayenne Pepper
  • Salad Cress

For Dressing

  • 1/2 of a Red Chili - Seeded and Finely Diced
  • 1 Tablespoon of Mint - Finely Chopped
  • 1/2 of a Lemon - Juiced and Zested
  • 1 Tomato - Finely Chopped
  • 1 Teaspoon of White Wine Vinegar 

Directions:

  1. Make the dressing by combining all the ingredients and seasoning with salt and pepper to taste
  2. Mash the avocado with the yogurt, lemon juice, and salt and pepper to taste. 
  3. Divide the mixture onto both slices of bread and sprinkle with the cayenne pepper to taste. Add the smoked salmon and cucumber, then top with the salad cress. Spoon over dressing on top. 

Avocado Toast Nutrition Facts with Smoked Salmon:

  • Avocado Toast Calories - 296
  • Total Fat - 16.6g
  • Saturates - 3.4g
  • Total Carbohydrates - 17.7g
    • Dietary Fiber - 5.8g
    • Salt - 2.3g
  • Protein - 16.1g

 Avocado Toast with Roasted Tomatoes

Gather Together:

  • 4 Plum Tomatoes - Halved
  • 4 Slices of Whole Grain Bread
  • 1 Avocado - Halved and Seeded
  • 1/2 of a Lemon - Juiced
  • Cayenne Pepper
  • Salad Cress or Baby Rocket Leaves

Directions:

  1. Set oven to 375degrees Fahrenheit. 
  2. Roasted tomatoes on a pan with salt and pepper until cooked through, about 20minutes. 
  3. Toast the bread. 
  4. Mash the avocado with the lemon juice and cayenne pepper. 
  5. Divide the mixture onto both slices of bread and sprinkle with the cayenne pepper to taste. Add the tomatoes on each slice then top with the salad cress.

Avocado Toast Nutrition Facts with Roasted Tomatoes:

  • Avocado Toast Calories - 237
  • Total Fat - 10.6g
  • Saturates - 2.2g
  • Total Carbohydrates - 27.8g
    • Dietary Fiber - 4.2g
    • Salt - 0.6g
  • Protein - 5.4g

Avocado Toast with Goat Cheese and Pecan

Gather Together:

  • 2 Slices of Whole Grain Bread
  • 1 Avocado - Halved and Seeded
  • 1oz of Crumbled Goat Cheese
  • 1 Tablespoon of Chopped Pecan
  • 1/2 of a Lemon - Juiced
  • Cayenne Pepper
  • Salad Cress or Baby Rocket Leaves

Directions:

  1. Toast the bread. 
  2. Mash the avocado with the lemon juice and cayenne pepper. 
  3. Divide the mixture onto both slices of bread and sprinkle with the cayenne pepper to taste. Top with chopped pecans and goat cheese and add salad cress to taste.

Avocado Toast Nutrition Facts with Goat Cheese and Pecan:

  • Avocado Toast Calories - 231
  • Total Fat - 15g
  • Saturated Fat - 3g
  • Sodium - 205mg
  • Total Carbohydrates - 19g
    • Dietary Fiber - 6g
    • Sugar - 3g
  • Protein - 8g

Share with us your favorite low calorie avocado toast recipes by tagging us on Instagram @itouchwearables and Facebook @itouchwearables. Be sure to check out our new articles published daily!

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-Patrick 


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