Avocado Greek Yogurt Toast with Everything Bagel Seasoning
Some mornings call for something that feels indulgent but actually fuels you properly. This avocado Greek yogurt toast with everything bagel seasoning is exactly that. It takes the classic avocado toast idea and makes it genuinely more nutritious by swapping the usual plain mash for a thick, protein-boosted blend of ripe avocado and plain non-fat Greek yogurt. The result is a creamier, tangier spread that keeps you full for hours, not minutes. And that savoury crunch of everything bagel seasoning on top? It ties the whole thing together beautifully.
The real magic here is in how the Greek yogurt works alongside the avocado. Avocado brings heart-healthy monounsaturated fats and a good dose of fibre, while Greek yogurt adds a serious hit of protein and a subtle brightness that cuts through the richness. Together, they create a spread that is far more balanced than avocado alone. A squeeze of fresh lemon juice lifts the flavours and keeps the mixture a vivid green colour. Spread this on toasted whole grain bread and you have a breakfast built on complex carbohydrates, healthy fats, and protein all working in your favour from the first bite.
Everything bagel seasoning is the unsung hero of this recipe. That combination of sesame seeds, poppy seeds, dried garlic, dried onion, and flaked sea salt delivers layers of savoury flavour with almost no effort. It transforms a simple toast into something that tastes like you spent real time on it. You can use a store-bought blend or make your own in two minutes by combining the individual spices. Either way, it adds satisfying crunch and bold flavour without piling on extra calories or sugar. A pinch of red pepper flakes is completely optional, but if you like a little warmth in the morning, do not skip it.
This recipe is built with flexibility in mind. You can serve it as a quick solo breakfast, double the batch for two, or add a poached or soft-boiled egg on top for even more staying power. The avocado and yogurt mixture can be prepped ahead and stored for up to a day in the fridge with a layer of cling film pressed directly against the surface to prevent browning. Whole grain sourdough, seeded rye bread, or a high-fibre multigrain loaf all work wonderfully as the base. Whatever bread you choose, toast it until golden and firm so it holds up against the creamy topping without going soggy. Simple, fast, satisfying, and genuinely good for you.
Ingredients
- 2 slices whole grain bread (seeded rye or multigrain also works well)
- 1 medium ripe Hass avocado (pit and skin removed)
- 3 tbsp plain non-fat Greek yogurt (use full-fat for extra creaminess if preferred)
- 1 tbsp fresh lemon juice (about half a small lemon)
- 1 tsp everything bagel seasoning (store-bought or homemade)
- 1 small garlic clove (finely grated, optional but recommended)
- 1 pinch red pepper flakes (optional, for gentle heat)
- 1 pinch black pepper (freshly cracked)
- 2 tsp extra virgin olive oil (for drizzling on top)
- 2 tbsp cherry tomatoes (halved, for topping, optional)
- 1 tbsp fresh chives or microgreens (for garnish, optional)
Instructions
- 1
Toast your bread slices in a toaster or under the grill until golden and firm. You want a solid base that will hold the creamy topping without becoming soggy.
For extra flavour, rub the hot toast very lightly with the cut side of a halved garlic clove before spreading.
- 2
Scoop the avocado flesh into a small bowl. Add the Greek yogurt, fresh lemon juice, grated garlic if using, and freshly cracked black pepper. Mash everything together with a fork until combined but still slightly textured. You want some small chunks remaining for a satisfying bite.
Do not over-mash. A little texture makes the spread more interesting and stops it from feeling too smooth and dense.
- 3
Taste the mixture and adjust the lemon juice or pepper to your liking. The yogurt will add a natural tang, so start with less lemon and build up from there.
If your avocado is not quite ripe, a tiny extra squeeze of lemon helps soften the flavour and adds brightness.
- 4
Divide the avocado and yogurt mixture evenly between the two slices of toast, spreading it generously all the way to the edges.
- 5
Sprinkle everything bagel seasoning evenly over both slices. Use a little more if you love bold savoury flavour. Add red pepper flakes now if using.
Press the seasoning very gently into the spread so it sticks and does not all fall off when you pick up the toast.
- 6
Finish each slice with a light drizzle of extra virgin olive oil. Add halved cherry tomatoes and fresh chives or microgreens on top if using. Serve immediately.
Eat straight away for the best texture. The toast softens quickly once topped.
Nutrition per serving
285kcal
Calories
14g
Protein
28g
Carbs
15g
Fat
8g
Fibre
3g
Sugar
320mg
Sodium
Pro Tips
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Use a very ripe avocado for the creamiest, most flavourful result. It should yield to gentle pressure when squeezed.
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Non-fat Greek yogurt works perfectly for a lower calorie version, but full-fat gives a noticeably richer texture.
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Everything bagel seasoning varies a lot between brands. Taste yours first so you know how salty it is before adding extra seasoning.
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Add a soft-boiled or poached egg on top to push the protein content even higher and make this a more substantial meal.
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If meal prepping, store the avocado yogurt mixture with cling film pressed directly onto the surface to minimise browning. Toast the bread fresh each morning.
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A thin layer of hummus under the avocado mixture adds even more protein and fibre without changing the flavour dramatically.
Frequently Asked Questions
Variations
- •
Egg-Topped Power Version
Add a poached or soft-boiled egg on top of each finished toast. This bumps the protein content considerably and makes the meal satisfying enough to carry you through a busy morning without any snacking.
- •
Cucumber and Dill Fresh Version
Layer thin slices of cucumber over the avocado yogurt spread before adding the everything bagel seasoning. Scatter fresh dill on top for a light, refreshing combination that works especially well in warmer months.
- •
Smoked Salmon Upgrade
Lay two thin slices of smoked salmon over the avocado yogurt base before seasoning. The combination of omega-3 rich salmon, creamy avocado, and tangy Greek yogurt is incredibly satisfying and adds a substantial protein and healthy fat boost.
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Spicy Sriracha Kick
Drizzle a small amount of sriracha over the finished toast instead of red pepper flakes for a bolder, more intense heat. A thin slice of jalapeño on top adds extra texture and fire for those who love a seriously spicy start to the day.
Substitutions
- •Whole grain bread → Gluten-free bread or rice cakes (Rice cakes give a lighter, lower-calorie base. Gluten-free bread keeps the same hearty feel without the gluten.)
- •Plain non-fat Greek yogurt → Plain coconut yogurt (Makes the recipe fully dairy free. Choose an unsweetened, thick variety so the texture stays close to the original.)
- •Fresh lemon juice → Fresh lime juice (Lime adds a slightly different citrus flavour that works really well with avocado. Use the same quantity.)
- •Everything bagel seasoning → Homemade blend of sesame seeds, poppy seeds, dried garlic, dried onion and sea salt (Combine equal parts sesame seeds and poppy seeds with a small amount of dried garlic granules, dried onion flakes, and flaked sea salt. Mix and use immediately.)
- •Extra virgin olive oil → Avocado oil (Avocado oil has a milder flavour and a high smoke point. It works as a perfect like-for-like drizzle substitute.)
🧊 Storage
The avocado and Greek yogurt mixture can be stored in an airtight container in the fridge for up to 24 hours. Press cling film directly onto the surface to minimise browning. Do not store assembled toast as the bread will go soggy. Toast the bread fresh each time and spoon the mixture straight from the fridge.
📅 Make Ahead
You can prepare the avocado Greek yogurt spread up to one day ahead and keep it refrigerated with cling film pressed flush against the surface. Toast your bread fresh each morning for the best texture. Everything bagel seasoning should be added just before eating so it retains its crunch.
