Avocado Toast perfect with Everything Bagel Seasoning and Fiber from Beans
Recipes,  Wellness

High-Fiber Avocado Toast: Upgrade A Classic

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Looking for a high-fiber, high-protein filling and delicious breakfast? Try some High-Fiber Avocado Toast. I love avocado because it is loaded with healthy fats, micronutrients (hellllllo magnesium), and it’s a relatively high fiber fruit on its own. Avocado also tends to be well-tolerated on restricted diets, such as the AIP or Hormone-Healing Diet.

While I’m not a huge fan of gluten-free replacement products; I understand the craving for a crunchy, warm piece of toast every once in a while. Adding extra fat and fiber helps to control the blood glucose response from a high-carbohydrate food like bread.

Related: Understanding Soluble vs. Insoluble Fiber


Related: Gluten-Free Oat + Almond Bread

Beans are the secret ingredient here

Simply mashing in some white beans (like Great Northern Beans) adds protein and fat and minimal calories. The consistency of mashed beans mimics that of avocado and you get a high-volume toast topper like none other. I always finish off my toast with an extra sprinkle of Everything But The Bagel Seasoning, Crushed Red Pepper, and a pinch of Hempseeds. For a day I really want egg-stra, I throw on a soft-boiled egg.

Having options for toppings will add variety and help discover food preferences as you navigate a new diet. Novelty is an overlooked area to develop a healthy mindset around food. 

Avocado Toast with extra fiber from beans
High fiber avocado toast from @katelyndaughertyy

Other takes on High-Fiber Avocado Toast

You can also try adding this mix as a condiment on sandwiches (Yum- Turkey + Avocado Mash) or using a slice of Sweet Potato as your “toast”.


My go-to seasoning mix for high-fiber avocado toast is Everything Bagel Seasoning. I always order mine through Thrive Market! Alternatively, you can also find this signature blend at Trader Joe’s.

Avocado Toast perfect with Everything Bagel Seasoning and Fiber from Beans
Fluffy, Creamy, Satisfying Topping for Toast

High-Fiber Avocado Toast

An easy upgrade to add fiber and protein to simple Avo Toast

Course Breakfast
Keyword allergen-friendly, high-fiber, high-protein
Prep Time 5 minutes

Ingredients

  • 1/2 Avocado
  • 1/4 cup White beans
  • 1/4 Lemon, juiced
  • 1 tsp Everything But The Bagel Seasoning
  • 1/2 tsp Red Pepper Flakes optional
  • 1 tsp Hemp Seeds for topping
  • 1 slice Gluten-Free Bread, Toasted

Instructions

  1. In a bowl, mash the avocado, white beans, lemon juice and seasoning together with a fork. Continue to mash until you get a guacamole-like consistency.

  2. Divide the avocado bean mixture onto the toast. Sprinkle with hemp seeds and enjoy!

Recipe Notes

For an extra boost, add a sliced soft-boiled egg on top!

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High-Fiber High-Protein Avocado Toast Pinterest

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Kate Daugherty is a Functional Nutritionist and Certified Nutrition Specialist candidate specializing in mind-body wellness. She combines a science-based approach with natural therapies to bring the physiological body into balance. Kate offers nutritional consultation and functional medicine healing at her clinic, The Facility, in Denver, Colorado. Read more about her nutritional approach here and her background here.

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