Omega-3-Packed Avocado Toast | Cook for Your Life
avocado toast

Omega-3-Packed Avocado Toast

Rated 5 out of 5
5 out of 5 stars (based on 11 reviews)

Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

Is anyone ever not in the mood for avocado toast? It’s been a culinary and cultural icon for some time, but we dress it up a bit with an array of nutrient-rich seeds. For anyone...


  • ½ ripe Hass avocado
  • 2 slices whole-grain toast or good white sourdough toast
  • Salt and pepper, to taste
  • A drizzle of honey, agave, or olive oil (optional)
  • 2 tablespoons sunflower seeds (optional)
  • 2 teaspoons ground flaxseed (optional)
  • 2 teaspoons chia seed (optional)
  • 1 cup arugula, tightly packed
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Nutrition Facts


207 cals


12 g

Saturated Fat

2 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

6 g


21 g


2 g


7 g


6 g


222 mg


  1. Scoop out the avocado flesh and spread it onto the toast by mashing it with the back of a fork. Sprinkle salt, pepper, and a drizzle of honey, if using.
  2. Add seeds, if using, and top with arugula.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

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