The joy of avocado toast

By: Cara Rosenbloom, R.D.

As the debate between butter vs. margarine rages on, we have a new contender that’s subtly become the new “it thing” for your morning toast. Enter avocado, the vegetable-like fruit that’s filled with good-for-you monounsaturated fat. Spread on your morning toast, it creates a layer of creamy goodness that rivals butter or margarine, but is a whole lot healthier. Let’s compare:

Per 2 tsp (10 g)butterNon-hydrogenated soft margarineavocado
Fat8 g8 g1.5
      Saturated fat5.5 g1 g0.3
      Monounsaturated2 g3.5 g1
      Polyunsaturated0.5 g3.5 g0.2


With just 16 calories in a 10 g serving, you can put more than 2 teaspoons of avocado on your toast – try three slices for about 70 calories. Bonus: avocado also provides fibre and more vitamins and minerals than butter or margarine, including potassium, folate, and vitamins B6, C, E and K.

Add some protein

Avocado provides a nice base of heart-healthy monounsaturated fat, the same kind that’s found in olive oil. But it lacks protein, which is an essential breakfast nutrient to help provide long-lasting satiation. Start with a layer of mashed avocado, then add one of these options for a quick, balanced and healthy morning meal:

  • Sunny-side-up eggs with cracked black pepper
  • Greek yogurt and za’atar spice
  • Mozzarella, basil and tomato
  • Smoked salmon and chives
  • Hemp and chia seeds with a squeeze of lemon
  • Feta cheese, sliced cucumbers and fresh dill

My kids enjoy avocado toast too! Their favourite toppings are:

  • Cheddar cheese and tomato
  • Almond butter and banana
  • Peaches and goat cheese
  • Tuna salad with celery
  • Pressed cottage cheese, apple and cinnamon

Enjoy these healthy breakfast toasts and have a wonderful start to your day!

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