Avocado toast is trending, but is it actually good for you? Find out what one of the hottest food trends has to offer.
Have you noticed? Everyone is eating avocado toast these days. It is by far one of the hottest food trends of 2018. And, I don’t see it going away any time soon. A google search of avocado toast gets over 81 million results. Instagram alone has over 1 million pictures with the hashtag #avocadotoast. Believe me, avocado toast is big. But, is it actually good for you?
Before We Talk Toast , Let’s Talk Avocados
I never get asked if avocados are good for you – most people know or assume based on what they’ve heard, that they are. Most of my clients are proud to share that they include avocados in their diet. If I ask what makes them nutritious, the most common answer is healthy fats. An overwhelming majority can’t share much else. Do you know what else avocados have to offer?
Avocados are definitely high in fat, and according to the latest trends, fat is where it’s at. I guess that’s one reason they are so popular right now. But, I’m here to tell you, avocados have more than a mouthful of mono-unsaturated fats going for them. They are filled with fiber, phytonutrients and contribute lots of vitamins and minerals, too.
One medium avocado, without the skin and seed, has ~225 calories, 21 grams of fat, 9 grams of fiber, potassium, Vitamin E, Vitamin K, and carotenoids. They have lots of other vitamins and minerals, too. You can learn more about the nutrition benefits packed inside avocados in this post I wrote a few years ago.
Here’s the thing –even good for you foods have a limit, and avocados are no exception. If you’re trying to lose weight or eat within a certain caloric limit, portion size matters. Approximately ¼ of an avocado is considered a serving of fat. Mashed, that’s equal to ~2 tbsp. So, ½ of an avocado is equal to ~1/4 cup mashed avocado, and so on. That’s not to say you should only eat one serving – you should know how much you’re eating though.
I made a visual to help you see what that looks like.
One of trendiest ways to eat avocado is on toast. It’s perfect actually. You take a healthy, whole grain carbohydrate, spread it with healthy fats, then sprinkle it with spices. Not only is it simple, it’s also delicious.
But, don’t stop there. Remember my post on creating balance in your eating plan? Toast that’s only topped with avocado is missing an important nutrient. That nutrient is protein. By including a high-quality protein, like oven-baked eggs, you can turn your toast into a complete meal.
Made right, avocado toast is a simple, nutritious and delicious meal that you can enjoy even on the go. Give this one a try and let me know what you think.
Avocado and Egg Toast
- 2 tbsp Avocado
- 3 slices carmelized onion
- 1 slice whole wheat (hearty) toast
- 1 pinch red pepper flakes
- 1 pinch pepper
- 2 baked eggs
- Spread mashed avocado on toast then top with carmelized onion and egg. Sprinkle with red pepper flakes, pepper and salt as desired. (Note: additional salt is not included in the nutriiton facts for this recipe.)
- 1 Serving = 1 Slice
- Recipe Makes 1 Serving
- Nutrition Facts (per slice): 330 Calories, 27 g carbohydrates, 4 g fiber, 16 grams fat, 4 grams saturated fat, 430 cholesterol, 250 sodium, 18 g protein, 6% Daily Calcium, 15% Daily Iron, 6% Daily Potassium.
- Meal Planning Servings: 2 CHO; 3 FAT; 3 PRO
DID YOU MAKE THIS RECIPE? Tag @heathermangierion Instagram and hashtag it #HeatherMangieriNutrition
Excellent breakfast or lunch recipe. Quick and delicious
Thank you, Luis. I’m so glad you liked it.
Would you bring any downside of me having this every morning for breakfast, and most of the time not having an egg with it.
Hi, the only downside would be the lack of protein, if you eat it without the egg. It wouldn’t be bad to do so, it’s just that I recommend getting some source of protein with each meal. Hope that helps. Glad that you like it!
It sounds so simple but how do you bake an egg? Can you keep the yolk soft/liquid?
Hi, You can bake eggs in the oven by cracking them in muffin tins and baking them at 350 degrees until they are cooked through (~16-18 minutes but it depends on your oven. I have the complete recipe that you can print here (you might have to copy and paste into your browser, or search (Heather Mangieri Nutrition Baked Eggs) –https://heathermangieri.com/oven-baked-eggs/.
If you’re going to bake your eggs, I suggest baking them through, especially if you plan to make some in advance to re-heat for another time. If you’d like your eggs over easy or over-medium, I suggest cooking them in a skillet on the stovetop. Hope that helps.
Hi,can I put scrambled eggs on my toast
Hi, You prepare the egg anyway you like it. Or, eat it on the side if you prefer.
Just love it
Het there, superb article I am personally an avocado addict!! Keep it up!
Hi I like avocado on a
Onion bagel with boil egg salad on the side
Since you have the avocado toast, it is best to match it with Iced Avocado and Coffee Drink! Here is the recipe https://www.washingtonpost.com/recipes/iced-avocado-and-coffee-drink-es-alpukat/15912/
I love the visual of serving size. One of my biggest fails in daily calorie intake is serving size.
I love avacados and I love poached eggs and toast, so I will give it a try. I eat an avocado every day anyway.
So after using 1/4 of the avocado. How do you recommend to store the 3/4 of the rest of the avocado to keep it from going turning? TYIA
Rub some lemon juice on it to help delay browning, or mash it and add some salt and lemon juice. I doesn’t last super long but you’ll ge a few days.
I am using Avocado Toast to help lower blood pressure and blood sugar. Using Sara Lee Deitful bread 1\2 Avocado ,1/3 diced tomato , garlic and like Juice. Will that help?