Avocado toast with chia and sunflower seeds

Whip up a delicious and nutritious avocado toast topped with chia and sunflower seeds. Featuring multi-grain bread, creamy avocado, a splash of lemon juice, and a pinch of salt and pepper, this recipe is a perfect balance of flavors and health benefits. Great for a quick breakfast or a light snack!

  • 24 Apr 2025
  • Cook time 3 min
  • Prep time 10 min
  • 1 Servings
  • 7 Ingredients

Avocado toast with chia and sunflower seeds

Avocado toast has taken the world by storm as a delicious and nutritious breakfast or snack option. By adding chia and sunflower seeds, you can enrich your avocado toast with extra crunch and plenty of nutrients. This easy-to-make recipe combines creamy avocado, zesty lemon juice, and a sprinkle of seeds for a delightful meal that's packed with healthy fats, fiber, and protein.

Ingredients:

1 slice multi-grain bread
27g
1/2 avocado
100g
1/3 tbsp chia seeds
3.96g
2/3 tbsp sunflower seeds
6g
1 tbsp lemon juice
16g
1/4 tsp salt
1.50g
1/4 tsp black pepper
0.52g

Instructions:

1. Toast the Bread:
- Place the slice of multi-grain bread into a toaster or under a broiler.
- Toast until it's golden brown and crispy, then set aside.
2. Prepare the Avocado:
- Cut the avocado in half, remove the pit, and scoop out the flesh from one half into a bowl.
- Mash the avocado with a fork until it reaches your desired consistency. You can leave it chunky or make it smooth.
3. Mix Avocado with Lemon Juice, Salt, and Pepper:
- Add 1 tablespoon of lemon juice to the mashed avocado.
- Season with 1/4 teaspoon of salt and 1/4 teaspoon of black pepper.
- Mix thoroughly until all ingredients are well combined.
4. Assemble the Toast:
- Spread the seasoned avocado mixture evenly over the toasted slice of multi-grain bread.
5. Add Seeds:
- Sprinkle 1/3 tablespoon of chia seeds evenly over the spread avocado.
- Follow by sprinkling 2/3 tablespoon of sunflower seeds on top.
6. Serve and Enjoy:
- Your avocado toast topped with chia and sunflower seeds is now ready to enjoy!
- Optionally, you can add a drizzle of olive oil or a pinch of red pepper flakes for extra flavor.

Tips:

- Ensure your avocado is ripe for the best taste and texture. A ripe avocado yields to gentle pressure but is not mushy.

- For extra flavor, consider toasting the sunflower seeds in a dry skillet for a few minutes until they turn golden brown.

- Use a fork to mash the avocado, but leave some chunks for added texture.

- If you prefer a tangier taste, you can add more lemon juice according to your liking.

- To prevent the avocado from browning, mix in the lemon juice immediately after mashing.

Avocado toast with chia and sunflower seeds is a quick, easy, and nutritious meal that can be enjoyed at any time of the day. By following these simple steps and tips, you can create a delicious toast that not only satisfies your taste buds but also provides a host of health benefits.

Nutrition Facts
Serving Size150 grams
Energy
Calories 290kcal14%
Protein
Protein 7g5%
Carbohydrates
Carbohydrates 24g7%
Fiber 11g28%
Sugar 2.92g3%
Fat
Fat 20g23%
Saturated 2.80g9%
Cholesterol 0.00mg-
Vitamins
Vitamin A 7ug1%
Choline 27mg5%
Vitamin B1 0.17mg15%
Vitamin B2 0.19mg14%
Vitamin B3 3.57mg22%
Vitamin B6 0.40mg24%
Vitamin B9 120ug30%
Vitamin B12 0.00ug0%
Vitamin C 16mg18%
Vitamin E 3.74mg25%
Vitamin K 22ug19%
Minerals
Calcium, Ca 70mg6%
Copper, Cu 0.42mg46%
Iron, Fe 1.79mg16%
Magnesium, Mg 70mg17%
Phosphorus, P 220mg17%
Potassium, K 630mg19%
Selenium, Se 16ug29%
Sodium, Na 690mg46%
Zinc, Zn 1.59mg14%
Water
Water 100g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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