Omega-3-Packed Avocado Toast | Cook for Your Life
avocado toast

Omega-3-Packed Avocado Toast

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5 out of 5 stars (based on 17 reviews)

Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

Is anyone ever not in the mood for avocado toast? It’s been a culinary and cultural icon for some time, but we dress it up a bit with an array of nutrient-rich seeds. Avocados are...


  • ½ ripe Hass avocado (see Chef Tips)
  • 2 slices whole-grain toast or good white sourdough toast
  • Salt and pepper, to taste
  • A drizzle of honey, agave, or olive oil (optional)
  • 2 tablespoons sunflower seeds (optional)
  • 2 teaspoons ground flaxseed (optional)
  • 2 teaspoons chia seeds (optional)
  • 1 cup arugula, tightly packed
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Nutrition Facts


207 cals


12 g

Saturated Fat

2 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

6 g


21 g


2 g


7 g


6 g


222 mg


  1. Scoop out the avocado flesh and spread it onto the toast by mashing it with the back of a fork. Sprinkle salt, pepper, and a drizzle of honey, if using.
  2. Add seeds, if using, and top with arugula.

Chef Tips

When choosing avocados, gently press the skin to see how soft the fruit inside is. Choose avocados that have some give and aren’t too firm or too squishy.

If you need to ripen avocados in 1-2 days, place them in a paper bag with bananas (and/or apples) and leave on the counter. Ripe bananas produce a natural plant hormone that speeds up the ripening process when trapped in a paper bag.

How to safely cut an avocado: Using a sharp chef’s knife, slice through the avocado lengthwise until you feel the knife hit the pit. Rotate the avocado, keeping the knife steady to make a cut all around the pit. Twist the two halves apart and place them on your cutting board. Aim your knife at the pit and whack into it, using enough force that the knife won’t slip. Twist the knife to pull out the pit and dispose of it. You can scoop out the flesh and mash it, or you can slice it or score it while still intact with the tip of your knife, making squares, if you want diced avocado.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society