High-Protein Avocado Toast with Everything Bagel Seasoning on Whole Grain Bread
This is the kind of breakfast that makes you feel genuinely good about your morning. Avocado toast with everything bagel seasoning on whole grain bread sounds simple, and honestly it is, but this version layers in smart upgrades that turn a trendy snack into a truly nourishing meal. A jammy soft-boiled egg adds a solid protein hit, hemp seeds bring extra omega-3s and amino acids, and a handful of microgreens pushes the fibre and micronutrient content sky high. Nothing here is fussy. Nothing takes longer than ten minutes. It just works.
The base is everything. Choosing a dense, seedy whole grain bread instead of sourdough or white toast means you get more fibre, a lower glycaemic response, and better sustained energy through the morning. Look for a loaf where whole grain flour is the first ingredient listed, ideally with at least 3 grams of fibre per slice. The avocado mash itself gets a brightness boost from fresh lemon juice rather than lime, a tiny pinch of garlic powder, and a crack of black pepper before the everything bagel seasoning goes on top. That layering of flavour from underneath the seasoning rather than just on the surface makes a bigger difference than you might expect.
Everything bagel seasoning is doing a lot of heavy lifting here. The combination of sesame seeds, poppy seeds, dried garlic, dried onion, and flaky sea salt adds crunch, depth, and a savoury intensity that makes every bite interesting. One thing worth noting is that most store-bought everything bagel blends can run high in sodium, so the recipe uses just enough to get that signature flavour without going overboard. If you are keeping a close eye on sodium intake, making your own blend at home is genuinely easy and gives you full control. The recipe notes below include a quick homemade option using simple pantry staples.
Nutrition-wise, this breakfast clocks in at around 340 calories per serving with 18 grams of protein, 11 grams of fibre, and healthy fats from the avocado and hemp seeds. Compare that to a typical cafe avocado toast, which often hits 500 plus calories with half the protein and a fraction of the fibre. The jammy egg is the secret weapon here. Cooked to that sweet spot where the white is fully set but the yolk is still slightly soft, it adds richness, protein, and a satisfying creaminess that pairs beautifully with the herby, garlicky avocado spread. You can absolutely use a scrambled egg or a fried egg if you prefer, but the jammy version is worth trying at least once.
Ingredients
- 2 slices whole grain bread (choose a dense seedy loaf with at least 3g fibre per slice)
- 1 medium ripe avocado (flesh only, about 150g)
- 1 tablespoon fresh lemon juice (approximately half a small lemon)
- 0.3 teaspoon garlic powder
- 0.3 teaspoon black pepper (freshly cracked)
- 1 teaspoon everything bagel seasoning (store-bought or homemade, see tips)
- 1 large egg (free-range if possible)
- 1 tablespoon hemp seeds (also called hemp hearts)
- 0.5 cup fresh microgreens or baby spinach (for topping)
- 0.5 teaspoon red chilli flakes (optional, for heat)
Instructions
- 1
Bring a small saucepan of water to a rolling boil. Gently lower the egg in using a spoon and cook for exactly 6 minutes and 30 seconds for a jammy yolk. Immediately transfer the egg to a bowl of cold water and let it sit for 2 minutes before peeling.
Setting a timer is key here. Even 30 seconds over or under changes the yolk texture noticeably.
- 2
While the egg is cooking, toast both slices of whole grain bread in your toaster or under the grill until golden and crisp at the edges but still with a slight chew in the middle.
Toasting on a slightly lower setting for longer tends to give more even browning on dense whole grain bread compared to a high-heat blast.
- 3
Scoop the avocado flesh into a bowl and add the fresh lemon juice, garlic powder, and black pepper. Mash with a fork to your preferred texture. Some people love it completely smooth, others prefer chunky. Both are great. Taste and adjust lemon or pepper as needed.
Mashing directly on the toast can tear it. Mashing in a bowl first gives you more control over texture.
- 4
Divide the avocado mash evenly between both slices of toast and spread it all the way to the edges. You want every bite to have that creamy base.
- 5
Sprinkle the everything bagel seasoning evenly over both slices, distributing it as evenly as you can so each bite gets those savoury, sesame-forward notes.
Holding the jar or spoon higher above the toast gives a more even distribution than dumping it from low down.
- 6
Layer the microgreens or baby spinach on top of the seasoned avocado. Peel the jammy egg, slice it in half lengthwise, and arrange both halves across the two slices of toast.
Using a very sharp knife to slice the egg cleanly keeps the yolk from smearing.
- 7
Scatter the hemp seeds over everything and finish with the red chilli flakes if you are using them. Serve immediately while the toast is still warm.
Nutrition per serving
340kcal
Calories
18g
Protein
32g
Carbs
17g
Fat
11g
Fibre
3g
Sugar
370mg
Sodium
Pro Tips
- ✓
To make your own everything bagel seasoning, combine 1 tablespoon white sesame seeds, 1 tablespoon black sesame seeds, 1 teaspoon poppy seeds, 1 teaspoon dried minced garlic, 1 teaspoon dried minced onion, and 0.5 teaspoon flaky sea salt. Store in a jar for up to 3 months.
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Avocado browns quickly once cut. If you are making this for meal prep or preparing components ahead, keep the stone in the unused avocado half, wrap tightly in plastic wrap, and store in the fridge. A squeeze of lemon juice on the mash also slows oxidation.
- ✓
For extra protein without adding more eggs, stir 2 tablespoons of low-fat cottage cheese into the avocado mash. It blends in smoothly and adds around 4 extra grams of protein.
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Pick bread that lists whole wheat or whole grain flour as the very first ingredient. Bread labelled multigrain is not always the same thing and can still be made primarily from refined white flour.
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Ripe avocados should yield to gentle pressure but not feel mushy. If yours are underripe, leave them on the counter at room temperature for a day or two. Placing them in a paper bag with a banana speeds up the process.
Frequently Asked Questions
Variations
- •
Smoked Salmon Version
Swap the jammy egg for 60g of smoked salmon layered on top of the avocado mash. The saltiness of the salmon means you can reduce the everything bagel seasoning by half. Finish with a few capers, a squeeze of lemon, and fresh dill for a deli-style upgrade.
- •
Cottage Cheese Boost
Stir 3 tablespoons of low-fat cottage cheese into the avocado mash before spreading. This pushes the protein content up by around 6 grams and gives the mash a lighter, fluffier texture without changing the flavour significantly.
- •
Tomato and Cucumber Fresh Version
Skip the egg and top the seasoned avocado mash with thin slices of heirloom tomato, cucumber ribbons, and a light drizzle of extra virgin olive oil. Great for warmer mornings when you want something lighter and more refreshing.
- •
Spicy Sriracha Version
Drizzle half a teaspoon of sriracha over the finished toast and add extra chilli flakes. The heat contrasts beautifully with the cool creaminess of the avocado. This version pairs especially well with the jammy egg.
Substitutions
- •Whole grain bread → Sprouted grain bread or seeded rye bread (Both are excellent whole grain options. Sprouted grain bread has a slightly nutty flavour and very high fibre. Rye bread has a denser chew and a distinctive earthy taste that works well with everything bagel seasoning.)
- •Fresh lemon juice → Fresh lime juice (Lime brings a slightly more tropical brightness compared to lemon. Either works well in the avocado mash. Avoid bottled juice if you can as the flavour is noticeably less fresh.)
- •Hemp seeds → Chia seeds or ground flaxseed (Both add fibre and omega-3 fatty acids. Chia seeds add a mild crunch, while ground flaxseed blends in more subtly. Use the same quantity.)
- •Egg → Firm tofu slices seasoned with black salt (Black salt, also called kala namak, has a distinctly sulphurous eggy flavour. Pan-fry thin tofu slices with a pinch of turmeric and black salt for a convincing vegan alternative.)
- •Microgreens → Baby rocket or watercress (Both bring a peppery bite that complements the savoury everything bagel seasoning. Watercress also adds iron and vitamin C. Baby spinach works if you prefer something milder.)
🧊 Storage
Avocado toast is best eaten immediately after assembly. Leftover avocado mash can be stored in an airtight container with plastic wrap pressed directly onto the surface for up to 24 hours in the fridge. Boiled eggs can be kept unpeeled in the fridge for up to 5 days. Do not store assembled toast as the bread becomes soggy.
📅 Make Ahead
Boil the eggs up to 24 hours in advance and store unpeeled in the fridge. Prepare the avocado mash up to 4 hours ahead, press plastic wrap directly onto the surface to prevent browning, and refrigerate. Toast the bread and assemble just before eating for the best texture.
