High-Protein Avocado Toast │ Costco Breakfast Idea

This high-protein avocado toast recipe features ingredients that can be purchased at Costco and clocks 45g of protein to keep you full for hours!

Our Registered Dietitians love recipes that contain over 30g of protein at 45g of protein total! A high-protein meal will help to keep you full for longer, reduce cravings throughout the day, and keep blood sugars stable for improved energy levels. 

This high-protein avocado toast includes several protein contributors that can be found at Costco or any other grocery store that you like to shop at! This is a go-to post-workout breakfast or lunch option for Dietitian Courtney when she had minimal time to prep and needs a quick, balanced meal. Let's consider the ingredient list:

• Whole Eggs: we used two whole eggs for this meal which offered 12g of protein
• Egg Whites: we used two egg whites which further boosted the protein without adding additional fat. We chose to do this because we've obtained additional fat from the guacamole and whole eggs. The addition of eggs whites adds another 7g of protein to the meal. You can leave the egg whites out of this recipe and it will still be relatively high in protein!
• Canadian Back Bacon: back bacon is a lean (ie. low fat) protein source that further boosts the protein in the meal by 10g. You can replace the lean back bacon with turkey bacon if preferred. 

• Sprouted Grain (Silver Hills) Bread: We used the Silver Hills Squirrelly bread. While this bread is primarily a source of carbs, it contributes an additional 12g of protein to the recipe! Another sprouted grain bread that you might try is the Silver Hills Little Big Bread which has slightly less carbohydrate per serving. If you are gluten-free, you could sub in a gluten-free bread!

• Wholly Guacamole Mini Cups: These pre-made guacamole cups do not offer considerable protein to the recipe but do contribute healthy fat and fibre. If you prefer, you can sub these guacamole cups out for about 1/2 of a whole avocado! This guacamole cups can also be integrated into other meal or snack ideas. For example, making a snack plate featuring turkey pepperoni sticks, vegetables, whole-grain crackers, and guacamole. 

• Tomatoes: The tomatoes do not add considerable protein to the recipe but do offer antioxidants, fibre, and colour! We love adding colour from a fruit or vegetables to most meals for the unique benefits they offer. 

This recipe is a higher-sodium recipe due to the Canadian back bacon and pre-made guacamole cup. While sodium is often a mineral that is feared, it is an important mineral to obtain for active individuals including those who exercise. For this reason, this high-protein avocado toast would make an excellent post-workout meal with a combination of protein and carbohydrate for recovery and sodium to aid in hydration and replenishing lost electrolytes through sweat! Dietitian Courtney often enjoys this high-protein avocado toast as a post-run meal to replenish and refuel!

HIGH-PROTEIN AVOCADO TOAST

INGREDIENTS

• 2 slices sprouted grain bread  _{(eg. Silver Hills Squirrelly bread or Little Big Bread)}
• 2 slices Canadian back bacon
• 2 eggs
• 2 egg whites*
• 1 guacamole cup or ½ avocado
• salt, pepper, and hot sauce to taste
• optional: sliced tomatoes
  
  

*the egg whites are optional to contribute additional protein for those who prefer a higher protein meal. You can leave the egg whites out of the recipe and it will still contain 38g of protein!

DIRECTIONS

1. Toast the sprouted grain bread. 
2. In a non-stick frying pan, fry the Canadian back bacon until warm. Remove the back bacon from the pan.
3. Spritz the frying pan with non-stick spray or butter, then fry the eggs and egg whites. Season with salt and pepper.
4. Spread guacamole or avocado onto the toast. Top the toast with the back bacon and fried eggs. Drizzle with hot sauce. Serve with optional sliced tomatoes or cherry tomatoes. 

DIETITIAN TIPS

This high-protein avocado toast is a quick meal that is loaded with protein alongside the Fundamental Four food groups that we reach our nutrition coaching clients. Let's take a look at how this meal is balanced:

• Protein: eggs, egg whites, and back bacon (sprouted grain bread also "boosts" the protein)
• Fat: whole eggs and guacamole or avocado
• Carb: sprouted grain bread
• Volume: tomatoes

The mix of protein, fat, carb, and fibre in this recipe will keep blood sugars stable so you feel full and satisfied for longer without blood-sugar crashes that can compromise mood, energy, sleep, and recovery.

WANT TO LEARN HOW TO BUILD MEALS TO SUPPORT BLOOD SUGARS? 

Our team of Registered Dietitians support clients to reach their unique goals whether that be related to managing chronic disease, improving food relationship, changing body composition, managing body weight, and more. A foundational of optimal nutrition is learning how to combine food groups to support blood sugars!