Craving a nutritious and quick start to your day without eggs? This Smashed Avocado Toast with Hemp Seeds offers a creamy, satisfying, and easy Healthy Breakfast No Eggs Ideas. You’ll love how simple it is to prepare, packed with good fats and protein.
Key Ingredients & Substitutions:
- Avocado: Choose ripe, but firm.
- Bread: Sourdough or whole-grain work best. Gluten-free is a good alternative.
- Hemp Seeds: Adds protein and nutty flavor. Chia seeds or sesame seeds are great substitutes.
- Lemon Juice: Brightens the flavor. Lime juice also works.
- Salt & Pepper: Essential for seasoning.
Ingredients:
- 1 ripe avocado
- 2 slices of your favorite bread
- 1 tablespoon fresh lemon juice
- 1 tablespoon hemp seeds
- Pinch of red pepper flakes (optional)
- Salt to taste
- Freshly ground black pepper to taste
How Much Time Will You Need?
- Total Time: 5-7 minutes
- Prep Time: 5-7 minutes
- Cook Time: 0 minutes (or toast time)
- Servings: 1
- Calories per serving: Approximately 300-350 (depending on bread)
- Tools Needed: Fork, small bowl, toaster (optional)
Step-by-Step Instructions:
1. Prepare Your Toast
Begin by toasting your bread to your preferred crispness. While it toasts, you can start preparing the avocado for your Healthy Breakfast No Eggs Ideas. A well-toasted slice provides a sturdy base for your creamy topping.
2. Mash the Avocado
Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl. Use a fork to mash it to your desired consistency – some prefer it smooth, while others like a chunkier texture. Don’t over-mash; you want some body.
3. Season the Avocado
Add the fresh lemon juice, salt, and freshly ground black pepper to the mashed avocado. Mix everything together gently until well combined. The lemon juice prevents browning and adds a zesty kick to this Healthy Breakfast No Eggs Ideas.
4. Assemble Your Toast
Spread the seasoned smashed avocado generously over your toasted bread slices. Ensure an even layer from edge to edge for maximum flavor in every bite. This creates a rich foundation for your delicious Healthy Breakfast No Eggs Ideas.
5. Finish with Toppings
Sprinkle the hemp seeds evenly over the avocado. If you enjoy a little heat, add a pinch of red pepper flakes. Serve immediately and enjoy your quick and satisfying Healthy Breakfast No Eggs Ideas.
Variation Ideas:
- Tomato & Balsamic: Top with sliced cherry tomatoes and a drizzle of balsamic glaze.
- Everything Bagel Seasoning: Sprinkle with everything bagel seasoning for an extra savory crunch.
- Nutritional Yeast: Add a dash of nutritional yeast for a cheesy, umami flavor.
- Radish Slices: Thinly sliced radishes add a crisp texture and peppery bite.
- Fresh Herbs: Garnish with chopped fresh cilantro or parsley.
Storage Instructions:
This Smashed Avocado Toast is best enjoyed fresh. If you have leftover mashed avocado, store it in an airtight container with the pit left in (if possible) and a squeeze of extra lemon juice on top to prevent browning. Consume within one day for optimal freshness.
Frequently Asked Questions (FAQ):
Can I make the smashed avocado ahead of time?
You can prepare the smashed avocado a few hours in advance, but it’s best made fresh. Add extra lemon juice and press plastic wrap directly onto the surface to minimize browning.
What kind of bread is best for avocado toast?
Sourdough, whole-grain, or rye bread are excellent choices because they offer a sturdy base and good flavor.
Are hemp seeds really that good for you?
Yes, hemp seeds are a nutritional powerhouse, rich in protein, healthy fats (omega-3 and omega-6), and essential minerals. They are a great addition to any Healthy Breakfast No Eggs Ideas.
Can I add other spices to the avocado?
Absolutely! Cumin, garlic powder, or a pinch of smoked paprika can add interesting flavor notes.
Is this recipe suitable for a vegan diet?
Yes, this Smashed Avocado Toast with Hemp Seeds is naturally vegan, making it an excellent Healthy Breakfast No Eggs Ideas option for plant-based eaters.
How can I make this toast more filling?
You can add a layer of hummus or a sprinkle of toasted chickpeas for extra protein and fiber.