Avocado Toast with Tomatoes

Are you looking for a quick and delicious breakfast or snack idea? Then I’ve got you covered! Avocado toast with tomatoes is the perfect update to the usual ‘guac on toast’ and I’ll tell you why!

The ingredients are all pretty basic, but there’s a real nutritional synergy here.

  • I opted for store bought sourdough bread because it’s tangy and tasty! But the sourdough bread revival is hot, so you could make your own too.
  • The combination of lemon juice + tomatoes and avocado increase your absorption of available vitamin A and C.
  • If you take the time to cook your tomatoes in olive oil, your lycopene levels get a bump!
All the ingredients; avocado, bread, salt, pepper, lemon and tomatoes

How to make Avocado Tomato Toast

This part is easy…

  • Start with your favorite bread (I like sourdough, more on that later)
  • Mash a ripe avocado and add some flavors
  • Toast your bread, spread your avocado mash and top with tomatoes

Enjoy immediately. That’s it 🙂

steps to make tomatoes and guac toast

Best way to store Avocados

Storing avocados is a balancing act, and really depends on when you want to use them.

  • If they’re ripe and you want to extend their life, throw them in the crisper drawer of your refrigerator.
  • If they’re too firm (and you’d like to consume them soon), just leave them out at room temperature. Or, you can store them near bananas which releases ethylene gas that encourages the ripening of avocados.
  • If you’ve already mashed your avocado try covering it with plastic wrap. Cut a piece that fits inside the bowl you’re using, and press the wrap tightly into the mash so that the avocado mash is not exposed to air.
  • Do not store your avocados in water. Avocados are rarely heated to a high enough temperature to kill the potential pathogens that grow while submerged in water. The FDA warms against this trending, yet risky solution!

Best way to store Tomatoes

When I think of tomatoes I always think of the simplest way to store your produce; which is however you bought them in the grocery store. Though this advice is nuanced based your your timeline and desired ripeness, it’s a safe bet.

  • So, store your tomatoes at room temperature, out of direct sunlight, until they’re fully ripened.
  • Storing them in the refrigerator (unless you’ve already cut them), will result in a mealy uneven ripeness. Unless you’re desperate to slow the ripening process, I’d avoid the fridge.
  • Something more with tomatoes, be sure to remove them from the vine and store them with the stem down, this helps reduce moisture loss.

Tomatoes are one of those ingredients that can be finicky; store them right and you’ll have the best tasting avocado toast with tomatoes!

Is sourdough gluten free?

No. But that doesn’t mean it may not be a good option.

Although fermentation does help improve the digestibility of wheat proteins and some nutrients; the process doesn’t reduce the gluten level below 20 ppm. This is required by the FDA to call something gluten free, and thus safe for those with celiac disease.

If you’re curious…

The process of fermentation utilizes microbes which create an acidic environment (low pH) both flavoring the bread, and helping it to naturally rise. It’s the consistent love of combining flour and water, plus time. Here’s a great sourdough explanation!

Is sourdough bread a good source of probiotics?

No. The bacteria and yeast created during the fermentation process cannot survive the high temperatures of the oven.

However, sourdough does contain prebiotics which are beneficial to the gut bacteria and confer health benefits. Think of these guys as food for your gut bacteria.

How to increase cancer fighting lycopene content…

I’m sure you’ve heard of lycopene. It’s what makes tomatoes red, a phytonutrient that provides us with health benefits beyond what’s on the nutrition facts panel.

The bioavailability of lycopene (or the ability of your body to absorb nutrients) is greatly improved when your tomatoes are lightly cooked in olive oil. The heat helps to break down the cell walls of the tomato allowing the lycopene to be better absorbed.

So, if you have the time; dice your tomatoes and toss them in a cast iron with some olive oil. Cook them until they begin to lose their shape.

3 slices of finished avocado tomato toast with a half an avocado

Okay, now that you’re sufficiently hungry, let’s eat!

Upclose Avocado tomato toast

Avocado Toast with Tomatoes

Avocado tomato toast is a delicious nutritional synergy; lemon boosts vitamin C absorption, and cooking those tomatoes bumps your lycopene. Yum!
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Course: Appetizer, Breakfast, Snack
Cuisine: Mediterranean
Keyword: Grab & Go, Quick
Prep Time: 5 minutes
Cook Time: 3 minutes
Total Time: 8 minutes
Servings: 2 people
Calories: 517kcal

Equipment

  • Toaster
  • Mixing Bowl
  • Chefs Knife
  • Fork, or masher

Ingredients

  • 4 slices Bread, your choice I used sourdough
  • 1 Avocado, large, hass
  • 1 tbsp Lemon juice*
  • 1/2 tsp Salt and black pepper, each
  • 1/2 cup Tomatoes,** sliced. I used grape variety tomatoes, but mix it up!
  • Flaked salt, to finish

Instructions

  • Cut open your avocado but slicing around the edge from start to finish, creating two halves.
  • Twist the two halves apart. Using a chefs knife, hold the half with the pit in your non dominant hand and with a crisp motion, whack the pit so your knife dives into it an inch or so. Then like a key, turn your knife and out comes the pit!
  • Using a spoon scoop out the avocado flesh and put in a mixing bowl. Mash it with a fork.
  • To this add the lemon juice and salt. Continue to mash until well combined.
  • Now slice your tomatoes. If you're going to heat them, use a cast iron skillet and 1-2 tablespoons of olive oil. Warm your skillet. Add the olive oil. Once the oil is warmed add the tomatoes and cook briefly until the tomatoes lose their shape.
  • Grab your bread, slice if needed and toast according to your toaster and preferences.
  • Once your toast is crisp, slather on a generous portion of the avocado mash. Top with tomatoes and finish with a sprinkling of flaked salt.

Notes

*If you have lemon preserves you can use a tablespoon or two of that in place of lemon and salt. Preserves are really tasty and have a nice salty tang to them. 
**If you have the time I recommend sautéing your tomatoes in olive oil for a few minutes to increase the availability of lycopene. 

Nutrition

Calories: 517kcal | Carbohydrates: 77g | Protein: 16g | Fat: 18g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Sodium: 1361mg | Potassium: 733mg | Fiber: 10g | Sugar: 8g | Vitamin A: 457IU | Vitamin C: 18mg | Calcium: 83mg | Iron: 6mg

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