Greek Yogurt Avocado Toast with Everything Bagel Seasoning
Some mornings call for something quick but genuinely satisfying, not just a handful of granola eaten over the sink. This greek yogurt avocado toast with everything bagel seasoning is that recipe. It comes together in about ten minutes, uses ingredients you likely already have, and delivers a breakfast that keeps you full well past your 11am meeting. The combination of creamy avocado and thick Greek yogurt creates a layered, tangy spread that feels indulgent without actually being indulgent.
What makes this version genuinely healthier than most avocado toast recipes out there is the protein strategy. Traditional avocado toast is delicious, but it leans heavily on healthy fats with relatively modest protein. By blending plain non-fat Greek yogurt directly into the avocado mash, you more than double the protein content without adding any extra calories worth mentioning. Greek yogurt also brings a subtle tartness that actually amplifies the flavour of the avocado rather than competing with it. Then comes the everything bagel seasoning, a blend of sesame seeds, poppy seeds, dried garlic, dried onion, and flaky salt, which transforms what could be a plain toast into something that tastes like a proper meal.
The bread choice matters here more than most people realise. This recipe uses a thick slice of whole grain sourdough, which offers a lower glycaemic response than regular white bread thanks to the fermentation process and the intact fibre from whole grains. That means steadier energy throughout the morning rather than a spike and crash. If you want to push the fibre even higher, a seeded rye loaf works beautifully too. The toast is eaten open-faced so one generous slice per serving keeps the carbohydrate load sensible while still giving you that satisfying crunch underneath all that creamy topping. A squeeze of fresh lemon juice at the end brightens everything up and stops the avocado from browning if you are preparing this slightly ahead of time.
A few finishing touches make this toast feel genuinely restaurant-worthy at home. A pinch of red pepper flakes adds warmth without heat that overwhelms, and thinly sliced radishes or cucumber ribbons on top add crunch and a pop of colour. If you want extra protein without any effort, a soft-boiled egg alongside turns this into a complete macro-balanced meal with slow-releasing carbohydrates, healthy fats, and a strong protein hit all in one plate. This is the kind of breakfast that makes you feel like you have your life together, even on a Tuesday.
Ingredients
- 2 thick slices whole grain sourdough bread (or seeded rye for extra fibre)
- 1 medium ripe Hass avocado (about 150g flesh)
- 1 cup plain non-fat Greek yogurt (120g, strained thick variety works best)
- 1 tbsp fresh lemon juice (about half a lemon)
- 1 tsp lemon zest (optional but adds brightness)
- 1 tsp everything bagel seasoning (divided between the two slices)
- 1 tsp red pepper flakes (adjust to taste)
- 1 tsp fine sea salt (or to taste)
- 1 tsp black pepper (freshly ground)
- 4 thin slices radish (optional garnish for crunch)
- 1 tsp extra virgin olive oil (for a light drizzle at the end)
Instructions
- 1
Toast both slices of whole grain sourdough until golden and firm. You want a crisp base that holds the topping without going soggy. Use a toaster, grill pan, or oven grill set to medium-high.
A grill pan gives you attractive char marks and adds a slightly smoky flavour that pairs well with the everything bagel seasoning.
- 2
While the bread toasts, halve the avocado and scoop the flesh into a small bowl. Add the lemon juice, lemon zest, salt, and black pepper. Mash with a fork to your preferred consistency. Chunky is great, but a smoother mash spreads more evenly.
Do not over-mash. Leaving some texture means you get pockets of creaminess in every bite.
- 3
Add the Greek yogurt to the avocado mash and fold it in gently with a spoon until just combined. You want a marbled, creamy mixture rather than a completely uniform paste. Taste and adjust salt or lemon if needed.
The yogurt will look a little loose at first, but it firms up as it combines with the avocado. Do not stir too aggressively or the mixture loses its texture.
- 4
Spoon the avocado and Greek yogurt mixture evenly across both toasted slices, spreading it right to the edges. Use the back of the spoon to create gentle swoops across the surface.
- 5
Sprinkle everything bagel seasoning generously over each slice, followed by the red pepper flakes. Add the sliced radishes on top if using, then finish with a light drizzle of extra virgin olive oil.
For an extra protein boost, place a soft-boiled or poached egg on top of each slice before adding the seasoning.
- 6
Serve immediately while the bread is still crisp. The lemon juice in the avocado mash slows browning, but this toast is best eaten fresh.
Nutrition per serving
285kcal
Calories
22g
Protein
28g
Carbs
11g
Fat
7g
Fibre
4g
Sugar
390mg
Sodium
Pro Tips
- ✓
Use a ripe avocado that gives slightly when pressed. An underripe avocado will be waxy and hard to mash properly.
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Thick Greek yogurt labelled as strained or skyr-style works best here. Thin or runny yogurt makes the spread too loose.
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Toast your bread until it is genuinely crisp. A lightly toasted slice will go soft under the moist topping within minutes.
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Make your own everything bagel seasoning by combining 1 tsp sesame seeds, 1 tsp poppy seeds, half a tsp dried garlic flakes, half a tsp dried onion flakes, and half a tsp flaky sea salt.
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If you are adding a soft-boiled egg for extra protein, cook it for exactly 6.5 minutes from boiling water, then transfer straight to an ice bath for 2 minutes before peeling.
Frequently Asked Questions
Variations
- •
Poached Egg on Top
Add a freshly poached or soft-boiled egg to each slice after spreading the avocado yogurt mash. This brings the protein per serving up to around 24 grams and makes it even more filling as a standalone breakfast.
- •
Smoked Salmon and Caper Version
Layer two thin slices of smoked salmon over the avocado yogurt mash before adding the everything bagel seasoning. A few capers and a squeeze of lemon finish it beautifully. This version is particularly high in omega-3 fatty acids.
- •
Tomato and Herb Version
Top the finished toast with halved cherry tomatoes, a small handful of fresh basil leaves, and a very light drizzle of balsamic glaze. This adds antioxidants and freshness without adding significant calories.
- •
Spicy Sriracha Version
Mix a quarter teaspoon of sriracha sauce into the avocado yogurt mash before spreading. Finish with the everything bagel seasoning and an extra pinch of red pepper flakes. Great for anyone who wants a morning kick.
Substitutions
- •Non-fat Greek yogurt → Low-fat cottage cheese blended smooth (Blend the cottage cheese until completely smooth before folding into the avocado. The protein content is similar and the texture is very close.)
- •Whole grain sourdough → Seeded rye crispbreads (Using 3 to 4 rye crispbreads instead of a bread slice reduces carbohydrates slightly and adds a satisfying snap. This also makes the recipe easier to portion for meal prep.)
- •Fresh lemon juice → Fresh lime juice (Lime juice works equally well and gives the mash a slightly more tropical, vibrant flavour. Keep the same quantity.)
- •Extra virgin olive oil drizzle → Cold pressed avocado oil (Avocado oil has a very neutral, buttery flavour and a high smoke point. It pairs seamlessly with the avocado mash and adds a similar healthy fat profile.)
- •Everything bagel seasoning → Za'atar spice blend (Za'atar brings a herby, earthy quality with dried thyme, oregano, and sesame seeds. It is a delicious Middle Eastern-inspired twist that works very well with avocado and yogurt.)
🧊 Storage
The avocado Greek yogurt mash can be stored in an airtight container with cling film pressed directly onto the surface for up to 4 hours in the fridge. Toast the bread fresh when you are ready to eat. Assembled toast does not store well and should be eaten immediately.
📅 Make Ahead
You can prepare the avocado and Greek yogurt mash up to 4 hours ahead. Keep it tightly covered in the fridge with a small extra squeeze of lemon juice on top to slow browning. Everything bagel seasoning can be pre-measured and set aside. Assemble and season the toast only when you are ready to eat.
