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!
- 28 Apr 2025
- Cook time 3 min
- Prep time 10 min
- 1 Servings
- 7 Ingredients
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:
Instructions:
- 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.
- 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.
- 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.
- Spread the seasoned avocado mixture evenly over the toasted slice of multi-grain bread.
- Sprinkle 1/3 tablespoon of chia seeds evenly over the spread avocado.
- Follow by sprinkling 2/3 tablespoon of sunflower seeds on top.
- 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 Size | 150 grams |
| Energy | |
| Calories 290kcal | 14% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 11g | 28% |
| Sugar 2.92g | 3% |
| Fat | |
| Fat 20g | 23% |
| Saturated 2.80g | 9% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 7ug | 1% |
| Choline 27mg | 5% |
| Vitamin B1 0.17mg | 15% |
| Vitamin B2 0.19mg | 14% |
| Vitamin B3 3.57mg | 22% |
| Vitamin B6 0.40mg | 24% |
| Vitamin B9 120ug | 30% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 16mg | 18% |
| Vitamin E 3.74mg | 25% |
| Vitamin K 22ug | 19% |
| Minerals | |
| Calcium, Ca 70mg | 6% |
| Copper, Cu 0.42mg | 46% |
| Iron, Fe 1.79mg | 16% |
| Magnesium, Mg 70mg | 17% |
| Phosphorus, P 220mg | 17% |
| Potassium, K 630mg | 19% |
| Selenium, Se 16ug | 29% |
| Sodium, Na 690mg | 46% |
| Zinc, Zn 1.59mg | 14% |
| 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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