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Weight-Loss Friendly Avocado Toast Recipe: Quick & Healthy Meal

This weight-loss-friendly avocado toast recipe is a perfect blend of healthy fats, fiber, and protein. Ideal for those seeking a nutritious yet delicious meal, this version uses whole grain bread, a ripe avocado, and optional healthy toppings to create a balanced, energy-sustaining dish. It’s quick, easy to prepare, and customizable to suit any taste or dietary need.

  • Total Time: 10 minutes
  • Yield: 2 servings

Ingredients

  • 1/2 medium ripe avocado (about 120 calories)
  • 2 slices whole grain or low-carb bread (140–200 calories total)
  • 1 large egg (70 calories)
  • 1 teaspoon olive oil (40 calories)
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • Juice of 1/2 lime
  • Optional Toppings:
    • 1 tablespoon chia seeds (58 calories)
    • 1/4 cup microgreens (5 calories)
    • 1/4 cup diced tomatoes (8 calories)

Instructions

  1. Toast the Bread: Toast 2 slices of whole grain or low-carb bread until golden brown and crispy.
  2. Mash the Avocado: In a small bowl, mash 1/2 of a ripe avocado with a fork. Add sea salt, black pepper, and lime juice to taste.
  3. Cook the Egg: Prepare the egg as desired—poached, scrambled, or sunny-side-up.
  4. Assemble the Toast: Spread the mashed avocado evenly across both slices of toasted bread. Drizzle with olive oil and top with the cooked egg.
  5. Add Optional Toppings: Sprinkle chia seeds, microgreens, or diced tomatoes for added flavor and nutrition.

Notes

  • Customization: You can swap the egg for plant-based protein, such as tofu or edamame, to create a vegan-friendly version.
  • Bread Options: Opt for whole grain or low-carb bread to enhance the fiber content and reduce the calorie count.
  • Extra Flavor: Add fresh herbs, a dash of hot sauce, or a sprinkle of red pepper flakes to elevate the flavor without adding extra calories.
  • Author: Billie
  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Category: Breakfast
  • Method: Stovetop, Toaster
  • Cuisine: American
  • Diet: Vegetarian

Nutrition

  • Serving Size: 1 slice of avocado toast with egg and toppings
  • Calories: 320-400 kcal
  • Sugar: 2g
  • Sodium: 250 mg
  • Fat: 20g
  • Saturated Fat: 3g
  • Unsaturated Fat: 15g
  • Trans Fat: 0g
  • Carbohydrates: 20g
  • Fiber: 9g
  • Protein: 12g
  • Cholesterol: 180 mg

Keywords: Weight-loss avocado toast, healthy avocado toast, avocado toast with egg, fiber-rich avocado toast, protein-packed avocado toast