How many grams of protein in avocado toast?

Well, in this recipe the answer is…A LOT.

Keep reading for how to make this delicious high-protein avocado toast with over 30 grams of protein per serving.

I created this high-protein avocado toast recipe as a way to get extra protein and calories during my January running challenge. I was putting in well over a hundred miles during the month of January. Not only was I ravenous after my runs, but I was exhausted. I needed something with lots of protein, healthy fats, and carbs.

If you’re burning through a ton of calories or trying to bulk, this simple recipe for high protein avocado toast is an easy way to get the calories you need to progress.

Whenever I’ve ordered avocado toast at a restaurant or coffee shop, I’m always disappointed. Typical avocado toast is exactly that, some avocado on a piece of bread. Sometimes it’s not even mashed avocado. They just slap a few slices on a piece of wheat bread and charge you $8.50 for it. So disappointing.

Toast is like a blank canvas. There are so many ways to make it an interesting meal. In this recipe, I add other breakfast favorites like ground sausage and eggs, which not only turn this into high protein avocado toast, but make it taste out of this world.

Recipe Video

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What You Need for This Recipe

This recipe calls for a handful of simple ingredients.

Avocado

You can’t do avocado toast without avocado! There are several health benefits of avocados that make it a healthy choice for breakfast. According to health.com, “Regular avocado eaters have higher intakes of fiber, vitamin E and vitamin K, magnesium, and potassium than those who don’t eat avocados.” Avocados are also high in hearth-healthy monounsaturated fats and provide over 13 grams of fiber in a large avocado.

Garlic Sourdough

It’s no secret that I love sourdough bread. Using garlic sourdough for this recipe instead of plain old white bread or whole wheat bread adds another dimension to the flavor.

Breakfast Sausage

I recommend getting a quarter pound of fresh breakfast sausage from your local butcher. There are typically less preservatives, nitrates, and other things used to make sausage when you buy local.

Eggs

A few sunny side up eggs offer a fantastic protein source to increase the protein content of this recipe. Eggs offer all nine essential amino acids and have about seven grams of protein per egg. Eggs are also high in b vitamins, selenium, and choline. According to the National Institutes of Health, “Eating two eggs per day covers 10% to 30% of the vitamin requirements for humans.” And what do you know? This recipe calls for two eggs!

Cheese

A light dusting of shredded cheddar cheese will turn this recipe into a cheesy delight while also adding a few more grams of protein.

Salsa

I dollop of pre-made salsa is an easy way to add a spicy, savory topping to this meal that your taste buds will thank you for.

You may also enjoy these high protein breakfast recipes:

Easy to Make Air Fryer Breakfast Casserole Recipe

Skillet Egg, Sausage, and Potatoes Breakfast Scramble Recipe

Perfect Breakfast Burrito Meal Prep to Fuel Your Morning

Substitutions 

Toast: Bagels are another great option to turn this meal into a breakfast sandwich. Whole-wheat bread or even gluten-free bread if that’s your thing will work well with this recipe. Really any type of bread will work!

Ground Breakfast Sausage: Sausage patties are another great option because they’re flat and easy to stack other ingredients on. If you’re not a meat eater you could make vegan avocado toast by using plant-based sausage patties and skipping the eggs and cheese.

Sunny Side Up Eggs: I love sunny side up because it soaks the bread in the yolk. But if you prefer, you could do scrambled eggs, or any other type of eggs on top of the slices of toast.

Cheese: I use cheddar cheese but you can use any kind of cheese you like. American cheese, a Mexican cheese blend, or even provolone taste great with this recipe.

Optional Ingredients

Here are a few other ideas to customize this delicious meal.

Sea Salt and Black Pepper: You can never go wrong with. a dash of salt and pepper.

Garlic Powder: If you’re a lover of garlic, then feel free to add a teaspoon of garlic power or fresh minced garlic to the avocado spread.

Cottage Cheese: Admittedly, I have never tried this one. But I have a friend who swears by mixing a spoonful of cottage cheese into the avocado mash. At the very least, it adds a few more grams of protein.

Greek Yogurt: Another option for increasing your protein intake is to add a spoonful of Greek Yogurt to the avocado for a creamy texture. Creamy avocado is much easier to spread on the slices of bread.

Chia Seeds: Adding chia seeds to your dish are a great way to add anti-oxidants to this nutritious breakfast.

Lemon Juice: Add a bit of sweetness to your avocado by squeezing a lemon wedge into the mix.

How to Make This Recipe

You’re going to love how easy this recipe is to make.

Step 1

Prep the avocado by cutting it in half. Then, scoop out the avocado and place in a small bowl. Use a fork to mash the avocado. You should get a consistency similar to guacamole. You have two options here. Go full guac and add your salsa to the avocado, then season with salt and pepper. Or, leave as is. I choose to leave as a simple spread so that I can put the salsa on top later.

Step 2

Prepare the sausage. Start by heating a drizzle of olive oil over medium heat. Once the pan is hot, add the breakfast sausage. Break it apart as you stir. Cook for 3-4 minutes or until the sausage has cooked through. Place in a bowl and set aside.

Step 3

Prepare the egg. Cook four eggs sunny side up. I recommend cooking all at once and using your spatula to divide the whites and yolk into four separate servings. Once the egg has cooked, place on a plate and set aside.

Step 3

Prepare the toast. Toast the bread to your desired doneness. I like a light crisp to mine. Once toasted, place the bread on a plate or work station.

Step 4

Spread the avocado onto the toast. How much avocado you use is up to you. I like to spread a decent amount because it helps hold the rest of the ingredients in place.

Step 5

Spoon the cooked sausage onto the layer of avocado spread. You want to use enough to cover the bread in a flat layer. Don’t pile the sausage on the bread, this will make the eggs slide off.

Step 6

Place two eggs on top of the sausage. Sprinkle a bit of shredded cheese over the eggs. Then, add a spoonful of salsa on top of the cheese.

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