Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Breakfasts > Whole Grain Toast with Avocado

Low-Sodium Avocado Toast with Everything Bagel Seasoning

A flavorful and satisfying low-sodium breakfast featuring whole grain toast, creamy avocado, and a homemade low-sodium everything bagel seasoning. This recipe is perfect for those watching their sodium intake without sacrificing taste.

Prep Time
5 minutes
Cook Time
2 minutes
Servings
1
Ingredients
  • 2 slices Whole Grain Bread (low-sodium)
  • 1/2 medium Avocado
  • 1 teaspoon Lemon Juice
  • pinch Red Pepper Flakes (optional)
  • 1-2 teaspoons Low-Sodium Everything Bagel Seasoning (see below)
  • to taste Black Pepper

Low-Sodium Everything Bagel Seasoning Ingredients

To make your own low-sodium everything bagel seasoning, combine 1 tablespoon of poppy seeds, 1 tablespoon of sesame seeds (white or black), 1 teaspoon of dried minced onion, 1 teaspoon of dried minced garlic, and ½ teaspoon of sea salt flakes (optional, reduce or omit for very low sodium). Store in an airtight container.

Toasting the Bread

Toast the whole grain bread to your desired level of crispness. A lightly toasted slice provides a good base for the avocado, while a darker toast adds a textural contrast.

Preparing the Avocado

While the bread is toasting, mash the avocado in a small bowl. Add the lemon juice and a pinch of red pepper flakes (if using). The lemon juice will prevent the avocado from browning and adds a bright flavor.

Assembling the Toast

Spread the mashed avocado evenly over the toasted bread. Sprinkle generously with the low-sodium everything bagel seasoning. Finish with a grind of black pepper.

Serving Suggestions

Serve immediately. You can also add a fried egg (cooked without salt) for extra protein, or top with sliced tomatoes for added nutrients and flavor.

Nutrition Facts Estimated per serving (approx. 100g)

Calories: Approximately 200-250, Sodium: Approximately 50-150mg (depending on bread and seasoning), Fat: 14-18g, Carbohydrates: 20-25g, Protein: 5-7g. These values are estimates and can vary based on specific ingredients used.

Other Important Considerations for Nutrition

Always check the sodium content of your bread. Look for options labeled “low-sodium” or “no salt added”. Be mindful of portion sizes, especially when it comes to avocado, which is high in healthy fats but also calories. Adjust the seasoning to your preference, keeping sodium levels in mind. Consult a doctor or registered dietitian for personalized dietary advice.

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FAQ

  • Can I use frozen avocado?

    Yes, you can use frozen avocado. Thaw it completely before mashing. It might be slightly softer in texture compared to fresh avocado.
  • How can I store leftover everything bagel seasoning?

    Store the leftover seasoning in an airtight container at room temperature. It should last for several months.
  • What if I don't have time to make everything bagel seasoning?

    You can use other low-sodium spice blends like garlic powder, onion powder, or dried herbs (such as dill or parsley).