How to Make the Incredibly Popular Smashed “Avo” Toast”

In recent years, avocados have become a global health craze – and justifiably so since avocados are one of the most nutrient-dense foods on earth. In fact, avocados have achieved the elevated status of being a superfood.

94257912 – healthy snack from white sourdough bread, such as avocado and roasted tomatoes toasts

Google the word “avocado” and you’ll find countless recipes and nutritional information that extol the praises of avocados—and why avocados have gone mainstream and become an irresistible daily staple.

One of the simplest ways to increase your intake of health-enhancing avocados is by eating … Smashed Avocado Toast. Avocado toast is rich like buttered toast — only creamier, richer, tastier, and more substantial and satisfying. Even the plain, no-frills version of this simple dish adds a pizazz to breakfast, lunch, dinner, or a midnight snack.

Smashed Avocado Toast has become so super trendy and mainstream that it’s even available at some McDonald’s. This simple dish is also incredibly popular in Australia.

This coincides with the recent introduction of giant avocados–nicknamed “Avozilla”—in Australian markets. This variety of avocado, which is the lovechild of two avocado species—the West Indian and the Guatemalan—is 5 times the size of the average avocado. News Credit: CNN – “Avocados as Big as Your Face”). The giant avocado (pictured on the right) shows the size of the Avozilla compared to an average-sized avocado (photo courtesy of Peaches Fresh Food).

As part of the UHR’s “Meatless Monday Recipe” series, I’m featuring my favorite Smashed “Avo” Toast recipe below. Smashed avo toast is technically just smashed avocado on top of a piece of toast, which sounds so simple – but I assure you that when you take one bite, you’ll get hooked—and you may find yourself making this crave-worthy dish every day, topped with grilled or sun-dried tomatoes or practically any topping you want. (Australians often smear the toasted bread with Vegemite, and top it with the smashed avocado. I’ve tried it, and love this “land-from-down-under” variation, too.)


Roma tomatoes, 2, sliced (or the equivalent amount of sun-dried tomatoes in olive oil)
Whole-grain or sourdough bread 4 slices
Avocado, small (peeled and seed removed)
Lemon ½, juiced
Cayenne pepper a pinch (optional)
Arugula leaves, small handful (optional)




Grill the tomatoes until browned (or skip this step if you’re using sun-dried tomatoes in olive oil).  Toast the bread.  Using a fork, mash the avocado and add lemon juice and cayenne (if you want a light spicy kick).  Spread the avocado mixture over the toasted bread.  Top with the tomatoes and arugula leaves (optional).  Enjoy!

Other optional toppings you can try:  Dried seaweed (nori) flakes, miso-tahini, feta cheese (or vegan cashew cheese), pico de gallo, chimichurri, crushed pistachios, basil pesto, or sriracha.