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Tired of the same scrambled eggs or oatmeal for breakfast? Try this Mediterranean avocado toast recipe. It’s rich in protein and potassium.
The Mediterranean diet is gaining popularity as a healthy eating plan that could reduce the risk of heart disease and cancer. Blue Zone diets and Mediterranean diets are aplenty these days, and it’s a fantastic way to eat clean and healthy. All you need for this is some good bread and some vegetables to get great flavors from your morning toast.
Are Avocados Mediterranean?
Yes, Avocados are grown in Mediterranean climates. That said, avocados are not necessarily a huge part of Mediterranean cooking. But that doesn’t mean they shouldn’t be. They have high amounts of fiber, healthy fat, and oleic acid, making them a wonderful addition to any Mediterranean dishes you prepare.
Is Avocado Toast Part Of The Mediterranean Diet?
While avocado toast is probably not something you’ll find a lot of in the actual Mediterranean areas (I could be wrong on that), it’s perfectly acceptable on the Mediterranean diet. As long as the bread is whole-grain and has no added sugar, there is no reason not to enjoy avocado toast for breakfast when you follow this way of eating.
What Is The Healthiest Bread For Avocado Toast?
This has a two-part answer.
- Any 100% whole-grain bread without any added sugar is going to be your best bet. Sprouted-grain bread is even better. Ezekiel bread is a great example of this.
- If you are gluten-free for health reasons, obviously, whole-grain bread is not going to be the healthiest option for you. So, in this case, you’ll want to most likely make bread at home because store-bought, gluten-free breads are loaded with stuff most people don’t often want to eat when trying to eat healthier. However, if you do eat gluten-free bread, there is a very good chance it won’t be considered okay for the Mediterranean diet. So this is where personal choices and acceptions come in. Do what you are comfortable with.
- Other Breads – If you aren’t concerned about eating clean and don’t mind eating white flour, this toast is also good on sourdough bread or bagels.
Dairy-Free – Either omit the feta cheese completely or try goat-based feta if you can tolerate it. Some folks who are sensitive to dairy can tolerate goat milk. Do what’s right for you.
You can play around with this recipe quite a bit while still keeping it within the Mediterranean diet guidelines. Try adding one or more of the following if you can fit it on your toast.
- Fresh basil leaf
- Grated mozzarella
- Minced garlic – You can sauté it a bit first if you don’t like raw garlic.
- A drizzle of high-quality, extra virgin olive oil
- A dollop of hummus
- A drizzle of balsamic glaze or balsamic vinegar
- A spritz of lemon juice
- Minced red bell pepper or any other veggies you’d like to use.
- A sprinkle of dry or fresh oregano.
- Minced or sliced cucumbers
- A dash of red pepper flakes or crushed red peppers for some kick.
What To Put On Mediterranean Avocado Toast
Whole-grain bread – See notes above to make sure you are using a bread that is appropriate for the Mediterranean diet.
Avocado – Make sure it’s a perfectly ripe avocado. Don’t use hard or unripened avocado. It won’t be pleasant here.
Feta cheese crumbles – You can use cow or goat feta, according to your preferences.
Red onion – You’ll want to mince this as fine as you can get it for the best overall texture and experience.
Kalamata olives – I buy these packed in water and already sliced. If yours are not sliced, you’ll need to remove the pits first and then slice or chop them small.
Grape tomatoes – You can use any type of tomato you want, but I find that grape or cherry tomatoes make the perfect amount of tomatoes for a slice of toast.
How To Make Mediterranean Avocado Toast
Gather all your ingredients and toast your two slices of bread.
Smash half the avocado onto each slice using a fork. Spread the mashed avocado over the toast as evenly as possible.
If you want to use salt and pepper, sprinkle it on the avocado first.
Then, add the toppings on.
I find it’s easier to sprinkle the cheese on top of the avocado and then put everything else on top of that. But you can sprinkle it over the top as well.
Serve and enjoy.
This isn’t really the sort of recipe you have leftovers from, but in the event that you do, pack this in an airtight container and store it in the fridge for a maximum of one day. Not because the ingredients will go bad that quickly, but because the bread will get too soggy, and it won’t be very enjoyable. Even a full 24 hours is pushing it.
More Avocado Toast Recipes:
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Mediterranean Avocado Toast Recipe Card
Mediterranean Avocado Toast Recipe
- 1 toaster
- 1 cuittng board
- 1 chef knife
- 2 standard slices whole-grain bread
- 1 medium avocado
- 2 tbsp. feta cheese crumbles
- 2 tbsp. minced red onion
- 2 tbsp. sliced kalamata olives
- 4 medium grape tomatoes (quartered)
- Gather all your ingredients and toast your bread.
- Smash half the avocado onto each slice using a fork. Spread the mashed avocado over the toast as evenly as possible.
- If you want to use salt and pepper, sprinkle it on the avocado first.
- Then, add the toppings on.
- I find it's easier to sprinkle the cheese on top of the avocado and then put everything else on top of that. But you can sprinkle it over the top as well.
- Serve and enjoy.