According to Healthlinea 7-ounce (201-gram) avocado provides 322 calories and contains 30 grams of fat, 4 grams of protein, 17 grams of carbs, and 14 grams of fiber.

It’s also rich in essential vitamins and minerals, offering 22% of the daily value (DV) for Vitamin C, 28% for Vitamin E, 35% for Vitamin K, and 20% for riboflavin (B2).

Additionally, it supplies 22% of the DV for niacin (B3), 56% for pantothenic acid (B5), 30% for pyridoxine (B6), and 41% for folate.

Avocado also provides 14% of the DV for magnesium, 21% for potassium, 42% for copper, and 12% for manganese, making it a nutrient-dense food with a wide range of health benefits.

With its rich nutritional profile, avocado, when combined with toast, makes for a highly beneficial snack.

In a feature for Times of Indiachef Rahul Desai shares his recipe for the ultimate avocado toast, combining sourdough bread, a flavorful avocado mix, and cream cheese to create a meal that’s packed with good fats, low carbs, high protein, and fiber.

Step 1: Toast the bread

Preheat your oven to 150 degrees Celsius. Place a slice of sourdough bread on a baking tray, and toast it lightly for about 2 minutes on one side until it turns golden brown.

Step 2: Prepare the avocado mix

Take a whole avocado and mash it coarsely in a bowl. Add chopped tomatoes, onions, a pinch of salt, black pepper, a splash of lemon juice, and some chopped coriander leaves for added flavor.

Step 3: Garnish the toast

Place the toasted bread on a serving plate, spread a layer of cream cheese over it, and top it with the avocado mix. Sprinkle crumbled feta cheese, mixed seeds, and garnish with microgreens.

Add fresh basil leaves and a drizzle of extra virgin olive oil for an added touch of freshness.

Step 4: Optional topping

For an extra boost in nutrition, top the toast with a poached egg and a sprinkle of mixed seeds.

This easy-to-make avocado toast combines creamy textures and fresh flavors, making it a go-to choice for anyone looking to enjoy a filling and healthful snack.