Smashed Avocado Toast with Everything Seasoning
Creamy smashed avocado on toasted sourdough with everything bagel seasoning, radish, and microgreens.
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Creamy smashed avocado on toasted sourdough with everything bagel seasoning, radish, and microgreens.
Per serving · Adjust servings below to scale ingredients
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Toast sourdough until golden and crisp.
Halve avocado, scoop into a bowl. Add lemon juice, smash with a fork (keep it chunky).
Spread generously on toast.
Sprinkle everything bagel seasoning, salt, and pepper flakes.
Top with sliced radish, microgreens, and olive oil drizzle.
Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.
High-protein breakfasts set the tone for the entire day. Research consistently shows that consuming 30–40g of protein at breakfast reduces hunger hormones, stabilises blood sugar, and reduces overall calorie intake throughout the day compared to lower-protein morning meals. Each serving of Smashed Avocado Toast with Everything Seasoning delivers 14g of protein at 346 calories — that's 25 calories per gram of protein, making it a solid protein sources on this site. Protein accounts for roughly 16% of total calories in this dish. The 26g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 22g of fat primarily comes from the cooking method and protein source itself, contributing to satiety and supporting fat-soluble vitamin absorption. At 7g of dietary fiber per serving, this recipe also supports gut health and helps sustain fullness between meals.
Smashed Avocado Toast is a 5-minute recipe best made fresh — assembled toast softens quickly and avocado browns within hours. This recipe makes 2 servings (14g protein, 346 calories each). To prep ahead, store smashed avocado with a squeeze of lemon juice pressed flat in a sealed container for up to 12 hours. Toast bread and assemble just before eating. Components store separately: avocado up to 12 hours, bread stays best untoasted.
Yes, toast gets soggy quickly. Prep your toppings ahead, but assemble just before eating for the best texture contrast.
Fresh fruit, a side of Greek yogurt, or a simple green salad pairs well. For more protein, add a hard-boiled egg on the side.
It should be smooth, elastic, and spring back when poked. If it tears easily, knead a few more minutes. If it's sticky, add flour 1 tablespoon at a time.
Recipe by
BoBo ChefFitness enthusiast and home cook. Every recipe is tested in a real kitchen and macro-verified before publishing.
