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5 Avocado Toasts Under 300 Calories

1. SMASHED AVOCADO WITH SMOKED SALMON & RED ONION

Ingredients

  • 1/3 avocado, smashed
  • 3 ounces smoked salmon
  • 2 slices red onion
  • 1 slice whole-grain toast 

Directions: Spread avocado on toast. Top with salmon and red onions. 

Nutrition (per serving): Calories: 281; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 20mg; Sodium: 171mg; Carbohydrate: 23g; Dietary Fiber: 6g; Sugar: 4g; Protein: 21g

2. SMASHED AVOCADO WITH TOMATO, MOZZARELLA & BASIL

Ingredients

  • 1/3 avocado, smashed
  • 2 slices tomato
  • 2 ounces fresh mozzarella cheese, sliced
  • 1 slice whole-grain toast
  • Fresh basil, chopped

Directions

Spread avocado on toast. Top with cheese and tomatoes and sprinkle with chopped basil. 

Nutrition (per serving): Calories: 224; Total Fat: 24g; Saturated Fat: 10g; Monounsaturated Fat: 8g; Cholesterol: 38mg; Sodium: 136mg; Carbohydrate: 26g; Dietary Fiber: 10g; Sugar: 5g; Protein: 23g

3. SLICED AVOCADO WITH HUMMUS & BLACK PEPPER

Ingredients

  • 1/3 avocado, sliced
  • 2 tablespoons hummus
  • Dash of ground black pepper
  • 1 slice whole-grain toast

Directions

Spread hummus on toast and top with sliced avocado and a sprinkle of black pepper.

Nutrition (per serving): Calories: 248; Total Fat: 13g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 265mg; Carbohydrate: 26g; Dietary Fiber: 8g; Sugar: 4g; Protein: 7g

4. SMASHED AVOCADO WITH FRIED EGG & SALSA

Ingredients

  • 1/3 avocado, smashed
  • 1 egg, fried
  • 1 tablespoon salsa
  • 1 slice whole-grain toast

Directions

Spread avocado on toast and top with fried egg and salsa. 

Nutrition (per serving): Calories: 257; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 186mg; Sodium: 360mg; Carbohydrate: 24g; Dietary Fiber: 6g; Sugar: 4g; Protein: 12g

5. SMASHED AVOCADO WITH ARUGULA, FETA & LEMON

Ingredients

  • 1/3 avocado, smashed
  • 1 ounce crumbled feta
  • 1/2 cup arugula
  • 1 wedge lemon
  • 1 slice whole-grain toast

Directions

Spread avocado on toast. Top with feta and arugula and squeeze lemon wedge over the top.

Nutrition (per serving): Calories: 223; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 5mg; Sodium: 266mg; Carbohydrate: 25g; Dietary Fiber: 7g; Sugar: 4g; Protein: 13g

 

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