Avocado Toast Health Benefits Explained

What is Avocado Toast

Avocado toast has gained so much popularity in recent years and has become a staple on many menus including the one here at our Israeli restaurant in NYC. If you’re into healthy eating, you most likely have heard about this simple easy-to-throw-together meal.

So, what’s avocado toast? Put simply, it’s a piece of toasted/crusty bread (usually whole grain) topped with mashed or slices of avocado. It’s then sprinkled with salt, pepper and lime juice.

Though delicious alone, your palate will thank you for exploring delicious toppings such as nuts, berries, cherry tomatoes and cheese. But we’ll get to that a little later.

First though, it’s necessary to find out why avocado toast has hit so many headlines and dominated several Quora discussions. Avocado toast is famous now because:

  • Avocado fruit is more accessible and affordable than it was 30-50 years ago
  • It contains healthy monosaturated fats, which doctors recommend
  • Avocado toast is among the top Instragrammable foods making it famous
  • More restaurants have it on their menu now

There are several variations of avocado toast. The most common is avocado toast with egg. What is it, and what makes it so loved?

Avocado Toast with Egg

After the basics (a slice of bread and avocado with salt, pepper and lime juice), many people choose to go a little further by adding eggs. Besides making the toast more nutritious and filling, eggs also add color and variety.

You can get as creative with your eggs as you want. They can be:

  • Fried
  • Boiled
  • Poached or
  • Scrambled

Avocado on its own is a superfood. It has fiber, good fats, potassium, vitamin E & more nutrients that are good for your body and skin. When you put eggs on your avocado toast, you add proteins to the meal.

It’s easy to make. Follow these steps:

  1. Toast a slice of whole-grain bread.
  2. Mash or slice half an avocado.
  3. Spread mashed avocado or arrange the pieces on the bread.
  4. Sprinkle salt and pepper.
  5. Squeeze on half the juice of half a lime.
  6. Finally, place your desired choice of egg on top.

It’s so easy and healthy too. But just how healthy is it?

Is Avocado Toast Healthy

Is Avocado Toast Healthy?

Sure, you’d like to know how healthy avocado toast is. There’s no beating around the bush. Avocado toast (with or without eggs) is HEALTHY. Everything it contains, from whole grain bread to avocado, screams health.

Forget the controversies about who invented the toast or if it’s a generational food. The most important question is: is it good for you? Absolutely. Adding avocado toast to your diet can have so many benefits.

Take a look at the main ingredients:

Whole Grain Bread

Whole grain bread is packed with unprocessed fiber. It gives you healthy carbs that keep you satisfied for long. You don’t need to snack too often when you’re full for long, so your overfeeding chances are less.


Avocados are full of healthy monosaturated fats that are good for cardiovascular health. This fruit contains vitamin E, which your skin and body need.

Regular consumption of avocado improves your complexion and gives you smooth skin. Avocado is high in fiber, which improves the health of your digestive system. It’s also rich in potassium proven to protect against hypertension and stroke.

There’s no doubt about it. Avocado toast with the right toppings is one of the healthiest snacks you’ll ever have.

Mediterranean Avocado Toast Toppings

Now that you know how to quickly and easily put together avocado toast (with egg), here’s how to make it fun. Add more toppings.

Mediterranean toppings are a delicious way to add more health benefits to an already nutrient-packed meal. The Mediterranean diet focuses on eating more whole grains, nuts and fiber-rich fruits while staying away from processed, unhealthy foods.

Add one or more of these to make your avocado toast with egg or without more nutritious:

  • Pine nuts
  • Cherry tomatoes
  • Sesame seeds
  • Strawberry
  • Hummus

The advantage of such toppings is that they turn a simple snack into a complete meal. Colorful cherry tomatoes, for example, make the toast more appealing to kids and adults alike. It’s a great way to entice your family to eat healthily.

Pine nuts contain iron, magnesium and protein. These all work together to improve your energy levels.

Avocado Toast for the Win

If you’ve been wondering whether to add avocado toast to your diet, now you know. There are numerous health reasons to do so.

Also, avocado toast is easy to make, tasty, and packed with health benefits. Few “fast foods” are this healthy. Throw one together when you have time. Or enjoy a delicious avocado toast with toppings of your choice any time of day here at 19 Cleveland.