
Nutrition Services for the Endurance Athlete & Adventurer
PROTEIN-RICH AVOCADO TOAST
Athlete Snack Healthy Breakfast Vegan Vegetarian Nut Free
One of my all time favorite breakfast foods is avocado toast. Avocados are a healthy fat that help to improve heart health. What I love about avocado toast, is the variety of toppings and combinations you can try out with your toast! You can get creative as you want and never get bored with the endless toppings. My "go-to" toppings are the Trader Joes "Everything but the Bagel" seasoning and nutritional yeast! The down side of avocado toast is the lack of protein it provides. For athletes, it is mega important to consume adequate protein after a workout to help the muscles heal from the damage caused by exercise and to prevent loss of lean mass. Since avocado toast is a popular breakfast option, I wanted to create a protein rich avocado toast that can be suitable for athletes to consume as part of their breakfast or just a yummy post workout snack.


Smashing beans into the avocado gives it a creamier texture without altering the flavor of the avocado too much. The beans help to increase its protein content to 10 grams per serving! I still would advise my athletes to add another protein to this meal, such as my Tofu Scramble recipe, glass of soy milk, or Greek yogurt. Not only do the beans boost the protein content, but fiber as well! Fiber is essential to maintain gut health, lower cholesterol levels, aid in achieving a healthy weight and much more! Fiber is one of the main nutrients that is lacking in the typical in the American diet. Fiber helps to regular our body's use of sugar and promote healthy gut function. If you are vegan, I would strongly recommend adding nutritional yeast as a topping to boost your vitamin B12 intake.