Crunchy Avocado “Toast”

May 11 2016

A satisfyingly crunchy and flavorful twist on your usual morning toast.

Recipe created by Melissa Girgis, Dietetic Intern at Oregon State University. 

Serves 1 

Dietitian's Tip: 

Toast with jam is tasty, but sometimes the same old same old gets...well, old! Try this new rendition of your favorite breakfast go-to for a serving of heart and brain-healthy fats plus whole grains. For a protein boost, add a scrambled egg. Eat the yolk, too. There are lots of nutrients in the yolk. 


• 2 brown rice cakes, unsalted
• ½ small avocado
• Small tomato, sliced
• Dried roasted red pepper flakes
• Pinch of salt 


1. Mash avocado in a bowl with a fork
2. Spread evenly over rice cakes
3. Add tomato slices as desired
4. Sprinkle with roasted red pepper flakes and pinch of salt 

Nutrition Information: 

200 calories, 11 g total fat, 2 g saturated fat, 25 g carbohydrate, 4 g protein, 7 g fiber, 170 mg sodium, 670 mg potassium, 23 mg calcium, 57 mg magnesium