I love avocado toast—simple, tasty, and good for you. I only recently realized it actually has a fair amount of protein. It’s not as protein-dense as eggs or chicken, but it still contributes to your daily intake. With whole wheat bread and half a medium avocado, you’re looking at about 5–6 grams of protein per serving. The exact amount depends on the bread you choose and how generous you are with the avocado (guilty as charged).
Let’s break it down and see how to boost the protein. Not all avocado toasts are the same—especially for protein. The bread you pick can make a big difference, with some types offering almost double the protein of others. If you use half a medium avocado, your protein from the avocado plus bread will vary based on that choice. Switching to high-protein bread is an easy way to raise the total without changing the taste—try Ezekiel in the US, or look for protein-enriched breads from brands like Hovis, Warburtons, LivLife, or Dr. Zak’s in the UK.
A general guideline for protein is 0.8 g per kilogram of body weight per day. Depending on your bread choice, a basic avocado toast covers roughly 10–15% of that daily need. Not bad for something so simple—and add a topping like an egg or smoked salmon and it becomes a real protein boost.
Now let’s talk about the kind of protein in avocado toast. Avocado is technically a complete protein because it contains all nine essential amino acids, but the total protein amount is small compared with high-protein foods like eggs or chicken. Bread adds some protein too, though how much depends on the type. Because grains and avocado have different amino acid profiles, eating them together increases the variety of amino acids you get—even if the total protein isn’t huge.
Avocado toast makes a great base. To make it more filling and protein-rich, add eggs, smoked salmon, cottage cheese, or other protein toppings. Eggs are an easy, tasty option: they’re a complete protein and adding one or two gives your toast a big protein boost, turning it into a more balanced meal.
There are plenty of other high-protein toppings you can try. Some solid options and combos:
– Smoked salmon + cream cheese — a classic, protein-rich pair
– Cottage cheese + hemp seeds — creamy and plant-friendly
– Egg + turkey slices — very filling, great after a workout
Adding one or two of these can easily push your avocado toast past 20 g of protein, making it a satisfying breakfast, lunch, or snack. Avocado toast on its own isn’t a protein powerhouse, but with a few simple swaps—whole grain or high-protein bread, eggs, salmon, or cottage cheese—you can turn it into a much more balanced and filling meal.