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Recipe: Avocado Toast

Avocado Toast

We just posted this recipe in June, but our family loves it so much we’ve had it several times. Even for dinner! It is easy to substitute whatever fresh items you have on hand. We use goat cheese instead of ricotta, which adds a few calories (but, it’s worth it!). My daughter and her friend, Ave, treated us by preparing it for us last night. They opted to leave off the eggs but added peppers and mushrooms. It was a nice, light meal to finish out a long, hot day!

This recipe makes great use of summer produce and is a good example of combining high fiber carbohydrates, with protein and fat to minimize blood sugar spikes. The carbohydrates from the bread are balanced by the fiber in the bread and vegetables, healthy fats in the avocado and eggs, and protein from the eggs, cheese, and bread.

Makes: 4 servings


1 ripe avocado
2 medium tomatoes
1 green onion
1/2 cup chopped fresh basil (plus 2 tbsp for garnish) 4 eggs (hard-boiled)
4 slices whole-wheat bread
1/4 cup part skim (reduced fat) ricotta cheese
black pepper to taste


1. Dice avocado, tomatoes, and green onions.
2. Peel and chop hard-boiled eggs.
3. Reserving 2 tbsp. basil for garnish, gently toss first five ingredients in a small bowl. Add pepper to taste.
4. Toast bread and spread 1 tablespoon ricotta cheese per slice.
5. Top with avocado mix and garnish with chopped basil.

Adapted from USDA’s What’s Cooking website