Print
clockclock iconcutlerycutlery iconflagflag iconfolderfolder iconinstagraminstagram iconpinterestpinterest iconfacebookfacebook iconprintprint iconsquaressquares iconheartheart iconheart solidheart solid icon

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Mediterranean Avocado Toast

Start your day with a burst of bright, savory flavor. This delicious recipe features creamy avocado, tangy feta, and juicy tomatoes on a perfectly crisp whole-wheat base. It’s a satisfying, nourishing breakfast with whole grains, fresh produce, and lower-sodium ingredients.

  • Total Time12 minutes
  • Yield5 toasts 1x

Ingredients

Scale
  • 5 slices 170 g total low-sodium 100% whole-wheat bread
  • 2 small ripe avocados (200 g, flesh only)
  • 1 ½ tbsp 22 ml fresh lemon juice
  • ¼ tsp 0.5 g smoked paprika
  • ⅛ tsp 0.2 g dried oregano
  • 10 grape or cherry tomatoes (200 g, quartered)
  • 2 tbsp 12 g crumbled low-sodium feta cheese
  • Freshly ground black pepper (to taste)

Instructions

  1. Toast the bread until golden and crisp (about 2–4 minutes in a toaster, or 1–2 minutes under a low broiler).
  2. In a small bowl, gently combine the quartered tomatoes and the crumbled low-sodium feta.
  3. In a separate shallow bowl, scoop out the avocado flesh. Add the lemon juice, smoked paprika, and dried oregano.
  4. Mash with a fork to your desired consistency; season with black pepper.
  5. Spread the avocado mixture evenly over the warm toast (about one-fifth per slice). Top with the tomato–feta mixture and serve immediately.

Notes

Recipe Notes & Tips

  • Bread is Key: Using bread labeled “low-sodium” helps keep sodium lower without sacrificing texture.
  • Finding Feta: Look for “low-sodium” feta cheese in the specialty cheese section of your supermarket. It delivers that classic tangy flavor with significantly less salt.
  • Perfect Avocados: For the best creamy texture, choose avocados that yield to gentle pressure but are not mushy.
  • Serving Suggestion: For a more substantial meal, serve a toast alongside a scrambled egg white or a small bowl of fresh berries.

Nutrition Facts (per serving, 1 toast): Calories: 165 kcal | Total Fat: 7.9 g (Saturated Fat: 1.5 g, Trans Fat: 0 g) | Total Carbs: 19.5 g (Fiber: 5.4 g, Sugars: 3.5 g, Added Sugars: 0 g) | Protein: 6.1 g | Sodium: 52 mg | Potassium: 376 mg | Calcium: 58 mg | Iron: 1.6 mg

These values are approximate and may vary based on ingredients and preparation.

  • Prep Time: 8 minutes
  • Cook Time: 4 minutes
  • Category: Breakfast, Snack
  • Cuisine: American, Mediterranean

Nutrition

  • Calories: 165

Find it online: https://dietareas.com/2025/08/13/the-best-mediterranean-avocado-toast-recipe-inspired-by-greece/