Nutrient-Packed Avocado Tomato Toast with Hemp Seeds


  • 2 slices of whole grain bread
  • 1 ripe avocado
  • 1 medium tomato, thinly sliced
  • 1 tablespoon hemp seeds
  • Salt and pepper to taste
  • Optional: a squeeze of fresh lemon juice


  1. Toast the Bread: Place the whole grain bread slices in a toaster and toast them until golden brown and crispy.
  2. Prepare the Avocado Mash: Cut the ripe avocado in half and remove the pit. Scoop out the flesh into a small bowl. Use a fork to mash the avocado until smooth. If desired, add a squeeze of fresh lemon juice to prevent browning and add flavor.
  3. Assemble the Toast: Spread the mashed avocado evenly over each slice of toasted whole grain bread.
  4. Add the Tomato Slices: Arrange the thinly sliced tomato over the mashed avocado on each slice of toast.
  5. Sprinkle with Hemp Seeds: Sprinkle hemp seeds evenly over the tomato slices on both slices of toast.
  6. Season to Taste: Season the avocado toast with salt and pepper to taste.
  7. Serve: Serve the whole grain toast with mashed avocado, sliced tomato, and hemp seeds immediately as a delicious and nutritious breakfast or snack.

Enjoy your wholesome and flavorful avocado toast with a delightful combination of creamy avocado, juicy tomato, and nutty hemp seeds on whole grain bread!

Benefits of this Recipe:

  1. Nutrient-Rich Ingredients: Avocado provides healthy fats, tomatoes offer vitamins and antioxidants, and hemp seeds add protein and omega-3 fatty acids.
  2. Plant-Based Goodness: This vegan-friendly recipe is packed with plant-based ingredients for a nutritious and delicious meal.
  3. Quick and Easy: With simple ingredients and straightforward instructions, this recipe is convenient to prepare in minutes.
  4. Satisfying and Filling: Whole grain bread and avocado provide fiber and healthy fats, keeping you feeling full and energized.
  5. Versatile and Customizable: You can easily customize this toast with additional toppings like sliced cucumbers, red onions, or a drizzle of balsamic glaze.

Nutritive Value (Per Serving – Estimated):

  • Calories: 280
  • Protein: 7g
  • Carbohydrates: 24g
  • Dietary Fiber: 10g
  • Sugars: 2g
  • Fat: 18g
  • Saturated Fat: 2.5g
  • Cholesterol: 0mg
  • Sodium: 320mg
  • Vitamin C: 15% of the Daily Value (DV)
  • Calcium: 4% of the DV
  • Iron: 8% of the DV

Enjoy this nutrient-packed avocado tomato toast as a delicious and wholesome addition to your breakfast or snack lineup!

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