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How to Add Protein to Avocado Toast? There’s nothing better than a slice of bread paired with either mashed or sliced avocado. Since it lacks protein, many people like to top it with egg, salmon, vegetables and other protein sources.
Adding protein to avocado toast will make it super healthy. So, if you want to know how to add protein to avocado toast, read the guide below.
Keep Reading to Know More;
- Is Avocado Toast Rich In Protein?
- Can It Make A Healthy Breakfast?
- Ways to Add Protein to Avocado Toast
- And many more things.
Table of Contents
Is Avocado Toast Rich In Protein?
Avocado toast contains unsaturated fats and carbs with shallow protein content. People add eggs, fish, and beans to the toast to enhance its protein content.
Avocado toast contains only 3.1-gram protein in a slice of bread, and another 3 grams comes from avocado. Its consumption helps in reducing cholesterol and preventing cardiovascular diseases.
However, you wouldn’t use a whole avocado on toast but a slice of it, meaning you won’t consume 3 grams of protein from the fruit. To summarise, you will hardly get 4 grams of protein from avocado toast.
On the other hand, the Academy of Nutrition and Dietetics recommends consuming 0.8 grams of protein per kg of body weight. Suppose you weigh 75 kg. You should consume 60g of protein each day.
As far as serving per meal is concerned, it should be between 15 to 30%. So, adding ‘protein to avocado toast will help fulfil your protein intake per serving.
Related: Are Protein Pancakes Good For Weight Loss?
Ways to Add Protein to Avocado Toast
Protein is the most beneficial macronutrient. Adding it to the toast will not only make it nutritious but a delicious delight as well.
You can get protein from different sources, including plants and vegetables sources. Additionally, adding vegetables, fruits, or animal-based food items will also contain nutrients other than protein.
They can be fibre and vitamins. So, a mix of macro and micronutrients will make avocado toast the best snack to much on.
Add Protein From Plant Sources
Some of the best plant-based protein sources are;
- Green vegetables such as peas, broccoli etc.
- Tomatoes
- Lemon juice
- Garlic
- Nuts and seeds
- Chickpeas
- Lentils
- Fruits
You can add these to avocado toast in the following ways.
1. Hemp Seeds & Avocadoes Toast
Hemp seeds are a great source of plant-based protein. You can go for hemp seeds if you’re trying to lower your meat intake.
Each hemp seed contains about 25% protein and easily digestible fat content. Read below to learn how to add hemp seeds to the toast for breakfast or brunch.
- All you need to do is take a bread slice, avocado, seasoning and hemp seeds.
- Cut the bread slices into two if needed. Now take ½ avocado, mash it put it on the bread slices.
- Then sprinkle the seasoning you like on the mashed avocado and top it with hemp seeds.
2. Chickpeas And Avocadoes Toast
Chickpeas are excellent sources of protein, carbs, fibre and minerals. They help with weight loss, lower cholesterol, improve digestion, and boost your mental health.
They also taste delicious, and adding them to toast will enhance its flavor. Here’s how you can add to toast.
- Take an avocado, cucumbers, fresh herbs, coriander and chickpeas.
- Mash ½ avocado, cut the veggies into small pieces and mix it with chickpeas.
- Spread the mashed avocado on bread and top it with chickpeas and veggies. And the sandwich is ready!
Related: What Happens If You Eat Sugar On The HCG Diet?
3. Garlic + Lemon Juice With Avocado
Garlic contains few amounts of protein, fat and carbohydrates. Adding it to your diet can help improve the body’s immune system, reduce cholesterol levels, help with cancer prevention and has antibiotic properties.
Lemons are rich in vitamin C, and it has anti-inflammatory properties. So, adding garlic and lemon juice to avocado toast will boost your health. Try this recipe if you want to.
- Take an avocado and cut it in half. Now take a fork, and mash the avocado.
- After mashing the fruit, cut the garlic clove and run it on the bread’s surface.
- Then spread mashed avocado on the bread, sprinkle salt and pepper and squeeze the lemon over it.
Add Protein From Animal Sources
Some of the best animal-based protein sources are;
- Fish
- Eggs
- Poultry
- Dairy foods
1. Eggs With Avocado
Eggs are rich in protein, and vitamins A, D, B2, and B12. Most importantly, egg yolk is super nutritious, and you should eat it. They are easily digestible.
Adding eggs to your diet will help with good bone health, improve cholesterol levels, and much more. Try this recipe if you want to add them to avocado toast.
- Take bread, avocado and egg.
- Mash avocados, cut the bread into slices and boil the egg or make an omelette.
- Now spread the mashed avocado on bread, then put eggs (boiled or fried) on it.
- Lastly, sprinkle seasoning on the bread and enjoy!
2. Salmon+ Cheese With Avocado
Salmon is a rich source of protein and omega-3 fatty acids. Its consumption can help reduce the risk of cardiovascular disease and help with weight management.
On the other hand, you can add salmon along with goat cheese to the toast. Goat cheese contains calories, fats and protein and has antibacterial properties.
- Take a toast, brush olive oil over it and spread mashed potato.
- Now take tomato and onion, and finely chop them. Then take the cheese and shred it.
- Thinly slice salmon into layers.
- Add salmon layers to the bread, and sprinkle veggies, cheese and seasonings.
Related: How Many Calories in Low-Carb Tortilla?
Wrap-Up
Avocado toats are excellent sources of carbs and fats but are low in protein. If you don’t like consuming carbs and fats alone, add protein to your avocado toast.
You can add protein from eggs, cheese, yoghurt, green veggies, nuts, and seeds. More so, this guide covers how to add protein to avocado toast.
FAQs
Does avocado toast contain protein?
Since avocado toast often contains little protein, it lacks an essential component. Depending on the type of bread you choose, half of the avocado only has one gram of protein, while the bread itself often only contains two to three.
Does avocado toast with egg have protein?
Avocados are an excellent source of potassium, fibre, heart-healthy monounsaturated fat, and folate. In contrast, eggs are a good source of protein and micronutrients like choline, B vitamins, and vitamin D.
What is the best source of protein?
Plant-based foods (fruits, vegetables, grains, nuts, and seeds) frequently lack one or more essential amino acids, but animal-based foods (meat, chicken, fish, eggs, and dairy products) are often good sources of complete protein.
