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Healthy Avocado Toast Ideas

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Start your day with avocado toast to boost your productivity and well-being. Say goodbye to skipped breakfasts and hello to a nutritious morning routine.

Side view of Avocado Toast with Egg on a black plate with microgreens.

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Is Skipping Breakfast a Bad Idea?

Let’s face it. Breakfast is a risky proposition when mornings get hectic and time is running short. Often we skip it, grab something slightly unhealthy… or simply a latte at the drive through on our way to school, work, or whatever keeps us busy these days.

I’m right there with you! It’s one of the reasons I try to have healthy grab-and-go breakfasts on hand, like Breakfast Cookies or healthy muffins. But inevitably, there are days when it doesn’t happen.

So, the question arises… is skipping breakfast that bad for you? Let’s let the experts weigh in.

What the Experts Say About Skipping Breakfast

Researchers at the Institute of Food Technologists found that by skipping breakfast, we tend to feed unhealthy habits all day. Studies also show breakfast skippers tend to eat 45% fewer vegetables and 30% less fruit, missing vital nutrients like Vitamin D, Vitamin A, and Vitamin B.

University of Missouri researchers say that eating breakfast increases a brain chemical called dopamine, which is associated with feelings of reward. They believe this contributes to reduced food cravings and overeating all day.

“Our research showed that people experience a dramatic decline in cravings for sweet foods when they eat breakfast,” said Heather Leidy, an assistant nutrition and exercise physiology professor. “However, breakfasts that are high in protein also reduced cravings for savory — or high-fat — foods. On the other hand, if breakfast is skipped, these cravings continue to rise throughout the day.”

Research from the University of Pennsylvania says that children who regularly eat breakfast have significantly higher verbal and IQ test scores.

Studies also show a high-protein breakfast containing 35 grams of protein prevents weight gain, reduces overall daily calories and cravings, and stabilizes blood sugar levels.

Healthy Avocado Toast Breakfast Ideas

Let’s talk about avocado toast. When I ask the young adults in my life what they love for breakfast, avocado toast always comes up. For me, when we move into the warmer days of the year, it isn’t far from my thoughts either.

This 5-minute breakfast is quick and easy for busy mornings. But is it healthy? Let’s let a nutritionist weigh in.

Nutritionist McKel Hill, MS, RD, LDN, told Bon Appetit, “One of my personal favorite snacks! The combination of healthy fats from the avocado and carbohydrates from the cracker are incredible satiating. Lemon, sea salt, and red pepper are just added bonuses for delicious flavor. Ever try mashed avocado with a drizzle of honey, thinly sliced red onion, pinch of sea salt, and red pepper flakes? It’ll change your avocado-toast life.”

What Kind of Bread is Healthy with Avocado Toast?

Both whole wheat bread and sourdough bread offer healthy benefits for the morning meal.

Whole Wheat Bread

Experts say to look for 100% whole wheat flour as the first ingredient when shopping for bread. Although, you can always make your own 100% whole wheat bread, and freeze the slices for quick and healthy breakfasts. Here are some label stats to look for:

  • Fiber: 2 grams of fiber per slice
  • Sodium: less than 200 mg sodium per slice
  • Saturated Fat: 1 gram or less per 2-slice serving

Sourdough Bread

This classic and delicious bread also offers healthy benefits for breakfast. Here are some reasons why dieticians say you should reach for sourdough:

  • Sourdough is good for your gut: “The fermentation process for sourdough bread can lead to an increased number of prebiotic– and probiotic-like properties, which help improve gut health, according to a 2021 review in the journal Microorganisms.”
  • It can lead to better digestion: Even though sourdough bread is not gluten-free, a 2021 review in the journal Foods found that sourdough consumption might help improve the digestion of gluten. 
  • Promotes healthy aging: Both whole wheat and sourdough bread are good options when following the Mediterranean Diet.
Closeup view of Avocado Toast on white parchment paper with a soft poached egg.

Healthy Avocado Toast Topping Ideas

Of course, avocado is the star of the meal, but here are some ways to bring variety to morning toast.

Avocado Toast: Smear your toasted bread with cream cheese, add avocado, then a dense sprinkle of everything bagel blend.

Smoky Almond Avocado Toast: Talk about healthy fats! Top your avocado toast with chopped smoked almonds and a drizzle of olive oil.

Bacon Goat Cheese Avocado Toast: Bacon had to show up somewhere, right? Top your avocado toast with crumbles of cooked bacon and a handful of goat cheese.

Caprese Avocado Toast: As soon as tomatoes come into season, you better believe they’re going on toast! This is so simple: chop up cherry tomatoes and put them on avocado toast with shreds of fresh basil. Black pepper is optional.

Here’s to healthy, energy-boosting breakfast options that feed your brain and your body… all day long. They’re quick and easy and offer no excuses for skipping breakfast!

5 Ways to Make Avocado Toast: Recipe Ideas

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