The 3 Best Types of Avocado Toast to Help You Reach Your Health Goals

The 3 Best Types of Avocado Toast to Help You Reach Your Health Goals


The Top 3 Best Types of Avocado Toast to Help You Reach Your Health Goals

Avocado toast is the latest breakfast craze sweeping brunch menus and Instagram feeds alike, and it’s understandable why that is.

Avocados are loaded with healthy monounsaturated fats, they’re a great source of fiber, and they’re packed with vitamins and minerals. 

It’s also super easy to smash an avocado onto your favorite piece of bread, making it a quick and easy healthy breakfast for anyone with a busy schedule.

But the real question is, is it really a healthy breakfast option?

We’ll answer that in this article and we’ll show you how to boost the nutrient content of avocado toast.

We’re also sharing the best types of avocado toast to help you reach your health goals.

Before we get to that, though, we’ll dive into:

How to Improve Your Avocado Toast (& Why You’d Want To)

As they stand, the nutritional breakdown of a typical avocado toast recipe could use some help.

In many cases, you’ll see about:

  1. 11g of fat
  2. 20g of carbs (14.6g of net carbs)
  3. 3.8g of protein
avocado toast, rise bar

Now, these figures depend on the type of bread you use, the amount of avocado you spread on your bread, and if you have only one slice, but it gives you a nice rough estimate to start.

The glaring issue is not the calories, carbs, or fat content. Instead, it’s the lack of protein.

If you’re starting your day with just this version of avocado toast, you’ll likely be hungry within an hour or less.

There’s not enough protein to keep you feeling full until lunch.

And, for some people reading this, even just 20g of carbs (or 40g if you have two slices) is enough to spike your blood sugar. This can send you to an afternoon crash that makes you crave sweets and a bigger pick-me-up later on.

To avoid that, it pays to increase the protein amount on your avocado toast, which we’ll show you how to do in the best types of avocado toast section coming up.

But before we get to that, we also want to point out that the bread you use for your avocado base also matters.

High-carb, wheat-based breads have the potential to increase your blood sugar and can leave you feeling bloated if you’re sensitive to gluten.

Using sourdough bread for your base is an excellent alternative since it’s fermented. This process is great for your gut health since it can keep your gut bacteria in a healthy balance.

Low-carb and grain-free breads also cut down the insulin spike and gut irritation, making them another great choice as an avocado toast bread alternative.

Now that you know how to improve your macros on avocado toast, let’s jump into:

The Top 3 Best Types of Avocado Toast for Better Health

Use one of these recipes anytime you’re craving avocado toast and you’ll feel fuller for longer as compared to the original version:

1. BLT Avocado Toast from The Food Network

blt avocado toast, rise bar

The Food Network’s Avocado BLT Toast recipe wins best choice since it has an egg and bacon on top for extra protein. The tomatoes and greens also increase the fiber count.

While it may be a bit more involved than your typical avocado toast due to the lengthy ingredient list, it’ll be a tastier and much more filling option to help you stay on track with your health goals while still enjoying delicious foods.

2. High-Protein Avocado Toast (Two Ways)

NASM-certified Personal Trainer Haley of Haley Nicole Fit uses high-protein bread as her base for her avocado toast, and she adds Greek yogurt in (you won’t even know it’s in there) to increase the protein amount.

She also enjoys it with an egg on the side to further bump up the protein content of the dish.

As another high-protein alternative, Good Culture mixes cottage cheese in their avocado toast recipe to increase the protein count, which is another easy and great option.

3. Low-Carb Protein Packed Avocado Toast

For those following a low-carb lifestyle, Base Culture, a low-carb bread alternative, has a high-protein avocado toast recipe on their site:

avocado toast, rise bar

Each slice of their grain-free bread contains 4g of protein, plus they added two hard-boiled eggs on top, which is roughly 7g per egg, or 14g of protein total, to reach almost 20g of protein (including the avocado’s 3.8g).

If your health goals require a bit more protein per meal (this is helpful for weight loss and it’s important to keep protein levels strong as you age), you could always add some bacon or turkey or ham slices to increase the protein content further.  

Enjoy These Better-For-You Avocado Toast Recipes Today

Swapping the OG avocado toast recipe for one of these high-protein alternatives means you’ll feel satisfied for longer after eating them, which can help you reach your health goals and stay on track.

So before you order just another plain avocado toast, ask yourself if there’s enough protein on there, and make sure to add some eggs or ham slices if there isn’t.

Enjoy one of these recipes today, and you’ll be so glad you went with the higher-protein option.

Author: Devan Ciccarelli 
Instagram/Facebook Group: @behappynothangry/Be Happy Not Hangry

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