avocado toast

Omega-3-Packed Avocado Toast

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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. For...


  • ½ ripe Hass avocado
  • 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 seed (optional)
  • 1 cup arugula, tightly packed

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.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.

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