Mediterranean Diet Nutty Seed Toast with Avocado and Tomatoes

Elevate your breakfast or snack game with this vibrant Mediterranean Diet Nutty Seed Toast with Avocado and Tomatoes, a wholesome recipe packed with both flavor and nutrition. Featuring creamy avocado mashed with a hint of lemon, juicy cherry tomatoes, and a crunchy, aromatic topping of toasted mixed seeds and walnuts, this dish is a textural delight. Whole grain bread provides a hearty base, while a drizzle of extra virgin olive oil and a garnish of fresh basil add the perfect finishing touch. Ready in just 15 minutes, this quick and healthy recipe is rich in healthy fats, fiber, and plant-based protein—ideal for busy mornings or a light meal. Whether you're embracing the Mediterranean lifestyle or searching for a nutritious toast recipe, this dish guarantees to impress your taste buds!

Nutriscore Rating: 81/100

Prep Time:10 mins

Cook Time:5 mins

Total Time:15 mins

Servings: 2

Ingredients

• 2 slices whole grain bread slices
• 1 large avocado
• 6 pieces cherry tomatoes
• 2 tablespoons mixed seeds (such as sunflower, pumpkin, and sesame)
• 2 tablespoons walnuts
• 1 teaspoon extra virgin olive oil
• 1 small lemon
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper
• 4 leaves fresh basil leaves

Directions

Step 1

Start by toasting the whole grain bread slices to your preferred level of crispness.

Step 2

While the bread is toasting, halve the avocado, remove the pit, and scoop the flesh into a small bowl.

Step 3

Mash the avocado using a fork until it reaches a slightly chunky consistency.

Step 4

Season the mashed avocado with the juice of half a lemon, sea salt, and black pepper. Mix well and set aside.

Step 5

Slice the cherry tomatoes in half and set aside.

Step 6

In a small dry skillet over medium-low heat, toast the mixed seeds and walnuts until they become fragrant, about 2-3 minutes. Stir continuously to prevent burning.

Step 7

Once toasted, roughly chop the walnuts and combine them with the seeds.

Step 8

Spread the mashed avocado evenly over the toasted bread slices.

Step 9

Top each slice with the halved cherry tomatoes.

Step 10

Sprinkle the toasted nut and seed mixture generously over the tomatoes.

Step 11

Drizzle each slice with a small amount of extra virgin olive oil.

Step 12

Finish by garnishing with fresh basil leaves.

Step 13

Serve immediately and enjoy!

Nutrition Facts

Serving size	(462.1g)

Amount per serving	% Daily Value*
Calories	819.9

Total Fat 64.6g	0%
Saturated Fat 8.9g	0%
Polyunsaturated Fat 11.2g
Cholesterol 0mg	0%
Sodium 1447.2mg	0%
Total Carbohydrate 55.9g	0%
Dietary Fiber 23.1g	0%
Total Sugars 9.3g
Protein 18.6g	0%

Vitamin D 0IU	0%
Calcium 154.7mg	0%
Iron 5.5mg	0%
Potassium 1624.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 66.1%

Protein: 8.5%

Carbs: 25.4%