Citrus-Glazed Avocado Breakfast Toast
This vibrant toast elevates a standard breakfast into a nutrient-dense, heart-healthy meal. A thick slice of 100% whole-grain artisan bread provides a fiber-rich base, topped with a tangy, protein-packed lime yogurt spread and fanned avocado for healthy monounsaturated fats. It is finished with a light maple glaze and a dusting of sumac for a sophisticated, balanced flavor profile that aligns perfectly with DASH principles.
Servings 4
Calories 250kcal
Ingredients
- 4 thick slices low-sodium 100% whole-grain artisan bread
- 2 medium ripe avocados
- ½ cup 120 g non-fat plain Greek yogurt
- 1 tablespoon pure maple syrup
- 1 teaspoon fresh lime zest
- ½ teaspoon sumac for garnish
- Pinch of red pepper flakes optional, for garnish
- Non-stick cooking spray olive oil based
Instructions
- Prepare the Yogurt Spread: In a small mixing bowl, combine the non-fat Greek yogurt and fresh lime zest. Stir well until the zest is evenly distributed. Set aside.
- Slice the Avocado: Halve the avocados and remove the pits. Peel the skin and place the halves cut-side down on a cutting board. Thinly slice each half lengthwise into uniform, ¼-inch-thick pieces suitable for fanning.
- Toast the Bread: Heat a large non-stick skillet or griddle over medium-high heat. Lightly mist the pan with olive oil cooking spray or place bread directly in the dry pan. Toast for approximately 2 minutes per side until the bread is deep golden-brown and crisp.
- Assemble the Base: Transfer the warm toast to four serving plates. Immediately spread a generous layer of the lime-yogurt mixture over each slice, extending to the edges.
- Arrange the Topping: Gently fan the avocado slices over the yogurt layer, overlapping them slightly to create a textured, abundant look.
- Final Garnish: Carefully drizzle the maple syrup (approx. ¾ teaspoon per toast) over the avocado. Finish with a light sprinkle of sumac and red pepper flakes (if using). Serve immediately.
Notes
- Bread Selection: To maintain the low sodium profile listed above (155 mg), look specifically for "low-sodium" or "no salt added" whole-grain bakery bread. Standard whole wheat bread may increase sodium to approx. 250–300 mg per serving, which is still generally acceptable for a main meal but higher than the strict DASH target shown here.
- Maple Syrup Adjustment: The quantity of maple syrup has been reduced to 1 tablespoon total for the recipe to minimize added sugars while still providing the necessary visual glaze and sweetness to balance the lime.
- Yogurt: Ensure the yogurt is "Plain" and not "Vanilla," as flavored yogurts often contain significant amounts of hidden added sugars.
- Storage: Components can be prepped ahead (yogurt mixed, bread sliced), but assembly should happen immediately before eating to prevent the bread from becoming soggy.
- Calories: 250 kcal
- Total Fat: 12.5 g
- Saturated Fat: 1.5 g
- Cholesterol: <5 mg
- Sodium: 155 mg
- Potassium: 500 mg
- Total Carbohydrates: 30 g
- Dietary Fiber: 8 g
-
Total Sugars: 7 g
- Includes Added Sugars: ~3.5 g
- Protein: 9 g
- Calcium: 70 mg
- Magnesium: 45 mg