Go Back
Print Pin

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.
Course Breakfast, Snack
Cuisine American, Mediterranean
Prep Time 8 minutes
Cook Time 4 minutes
Total Time 12 minutes
Servings 5 toasts
Calories 165kcal

Ingredients

  • 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

  • Toast the bread until golden and crisp (about 2–4 minutes in a toaster, or 1–2 minutes under a low broiler).
  • In a small bowl, gently combine the quartered tomatoes and the crumbled low-sodium feta.
  • In a separate shallow bowl, scoop out the avocado flesh. Add the lemon juice, smoked paprika, and dried oregano.
  • Mash with a fork to your desired consistency; season with black pepper.
  • 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 Information

(per 1 toast serving)
  • Calories: 165 kcal
  • Total Fat: 7.9 g 
  • Saturated Fat: 1.5 g 
  • Trans Fat: 0 g
  • Sodium: 52 mg
  • Total Carbohydrate: 19.5 g 
  • Dietary Fiber: 5.4 g 
  • Total Sugars: 3.5 g (Includes 0 g Added Sugars)
  • Protein: 6.1 g
  • Potassium: 376 mg 
  • Calcium: 58 mg 
  • Iron: 1.6 mg