Sides & Appetizers

The PERFECT Avocado Spread for the Perfect Avocado Toast

Well, well, well. We are giving ourselves a big pat on the back for this one. Why spend $12 on sub-par avocado toast when you can create it yourself and gaurantee that it’s perfect every single time?

We gave you all the deets on avocado on our Pomegranate Guacamole recipe, but in case you missed it, we wanted to give you a full recap!

For this recipe, our key ingredient is: Avocado   

Here’s why we care about this recipe:

  • We know “fats” can be a scary term when it comes to food, but healthy fats are truly a necessity for our bodies. Don’t be scared, friends. Healthy fats help you feel more full, longer, and also ensures that our body’s ability to absorb nutrients is heightened.
  • If you are straining to read these healthy hints, we command you to go eat an avocado. They are extremely good for your eyes, as they provide protection from UV rays through an antioxidant found in of them.
  • Avocados are rich in vitamin K- which is a vitamin that promotes bone health. In fact, half an avocado provides 25% of the daily recommended intake.
  • In that same half of the avocado, you can also find 6 to 7 grams of fiber. Woo, keep that digestive tract healthy!
  • One avocado actually contains more potassium than a banana, which will help lower your risk of a stroke, protect your muscle mass and lower your blood pressure.

The Perfect Avocado Spread for the Perfect Avocado Toast

Servings: 1
Calories: 245kcal


  • 1 medium ripe avocado
  • 1/2 tablespoon lemon juice (approximately 1/2 small lemon)
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon garlic salt
  • 1/4 teaspoon crushed red pepper flakes


  • Remove the pit from the avocado and use a spoon to scoop out the flesh. Put it in a small bowl and mash it up with a fork until it’s as smooth as you like it.
  • Stir in lemon juice, salt, pepper, garlic salt and crushed red pepper flakes. 
  • To build the perfect avocado toast: Toast two slices of bread (we love Canyon Bakehouse 7-Grain Bread!). Spread avocado spread on top of toasted bread. Add a couple fried or poached eggs for extra protein. Top with Everything But the Bagel Seasoning, flaky salt, microgreens and/or red pepper flakes! 


NUTRITION INFORMATION (for avocado spread) Yield: 1 Serving
Amount Per Serving: Calories: 245, Total Fat: 20g, Saturated Fat: 3g, Cholesterol: 0mg, Sodium: 832.1mg, Total Carbohydrates: 14g, Dietary Fiber: 10g, Total Sugars: 1g, Protein: 3g
avocado spread for perfect avocado toast

Bookmark this gem of a recipe, Healthy Hint reader. This will become a weekend staple!


Amanda and Christina


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