How to Make High Protein Avocado Toast

Avocado toast is a go-to healthy breakfast for good reason- it's full of fiber and healthy fats. But one thing it's often missing? Protein.

Adding protein is an easy upgrade that can make your toast more filling, satisfying and balanced. Whether you're new to avocado toast or just want to boost your usual recipe, here are my favorite ways to add protein and turn it into a more complete meal.

Bread

The bread you choose to make your toast can actually do a lot of heavy lifting when it comes to adding protein. Some types pack more than double the protein of other kinds without you having to change anything else.

My go-to's are:

• Sprouted grain bread (such as Ezekiel or Silver Hills Bakery): Depending on the type you choose, they can contain ~5–6g protein per slice.
• Whole grain sourdough bread: Depending on the type you choose, I have found labels with content from anywhere between 2-7 grams per slice.
• High-protein specialty breads: I haven't personally tried these but some brands add seeds, legumes or protein isolates to bump up to 7–10g per slice.

(As a bonus, sprouted and sourdough breads often contain more fiber as well and can be easier to digest.)

So, if you’re currently starting your toast with white sandwich bread, this simple swap alone could add an extra 5+ grams of protein to your breakfast.

Toppings

Toppings are where you can really boost the protein plus change up the flavor of your avocado toast. Here are some of the best high-protein add-ons to pile on top:

• Eggs: Try fried, scrambled, poached or soft-boiled. Eggs add around 6-7g of protein per egg.
• Cottage cheese: Spread a few spoonfuls under or over your avocado for a creamy 7g protein per ¼ cup boost.
• Greek yogurt: May sound unusual, but it works! Mix it with mashed avocado or dollop on top for extra creaminess and ~5g protein per ¼ cup.
• Cheese: Halloumi (pan-fried is incredible!), feta (like in this hot honey feta avo toast) or goat cheese all add flavor and around 6g protein.
• Legumes/beans: A ¼ cup of beans, lentils or even a swipe of hummus adds fiber and around 4g of plant-based protein. (This chickpea avocado toast proves this is a delicious combo).
• Edamame: Shelled edamame adds a subtle crunch and around 9g of protein per ½ cup. It is delicious tossed on top or mixed into mashed avocado.
• Smoked salmon: Delivers ~5g of protein per ounce and pairs perfectly with avocado and a sprinkle of everything bagel seasoning. (Try this smoked salmon avo toast!)
• Nuts or seeds: Sprinkle on hemp, chia, sunflower or pumpkin seeds for a small protein boost (2–4g per tablespoon). (Or give this peanut butter avocado toast a try).

Sides

If your toast alone doesn’t quite meet your protein needs, adding a quick side is also an easy fix. These options come together fast and can add balance to your breakfast:

• Yogurt (such as Greek or Skyr for higher protein options)
• Protein smoothie
• Boiled eggs or egg bites
• Protein balls
• Cottage cheese

Higher Protein Avocado Toast Combos

Now that we’ve gone through some options for adding protein, let me give you a few examples of what it might look like to put it all together.

I also have several avocado toast recipes on this blog that are seriously delicious (if I do say so myself) and every one of them includes a solid source of protein to help you start your day strong.

Let’s start with a base of 2 slices of sprouted grain bread (the sprouted grain bread that I use most often has ~12g protein per two slices) and ½ an avocado (2g protein). From there, here are some simple, higher-protein combo ideas:

• 2 eggs (13g) + 1 tablespoon hemp seeds (3g) = ~30g protein
• ½ cup cottage cheese (14g) = ~28g protein
• 1 oz halloumi (6g) + 1 egg (6g) = ~26g protein
• ¼ cup lentils (9g) + 1 tablespoon pumpkin seeds (3g) = ~26g protein
• 2 oz smoked salmon (12g) = ~28g protein

How to Make the BEST Avocado Toast

1. Mash the avocado. Scoop your avocado into a small bowl and mash it with a fork until it’s mostly smooth with some chunky texture. Add salt and any desired seasonings or mix-ins.

Time-saving tip: You can mash directly onto the toast, but it can create holes and make the bread less sturdy. I prefer the bowl method when I want it to look good but on busy mornings I just mash it on the bread to save myself a dish.

2. Toast the bread. While you mash, toast your bread. Aim for a light, golden toast- just enough to support the toppings without becoming too crunchy or hard to bite into.

3. Assemble. Divide the mashed avocado between the two slices of toast and smooth it out. Add your toppings of choice (such as some of the protein ideas above!).

4. Serve fresh. Avocado toast is best enjoyed fresh. It’s a quick recipe and I don’t recommend making it ahead or saving leftovers.

Avocado Toast Flavor Boosters

We’ve talked about how to add protein (and the great news is, many of those toppings also add big flavor!).

But if you’re looking to take things up another notch, here are some easy flavor boosters to mix into your avocado or sprinkle on top:

• Pickled red onions
• Everything bagel seasoning
• Cumin or smoked paprika
• Chili flakes or hot sauce
• Fresh herbs
• Lemon or lime juice
• Garlic powder or fresh grated garlic
• Sliced radishes or cucumbers
• Diced tomatoes
• Sprouts
• Fermented veggies like sauerkraut or kimchi