Avocado Toast with Hemp Seeds & Chili Flakes

Avocado toast is one of those recipes that just works. Creamy, crunchy, spicy—every bite is satisfying.

It takes minutes to make but feels like something special.

Let’s make it!

🥄 Why I Love This Recipe

This one’s a go-to when I need a quick breakfast or lunch that still feels fresh and satisfying. I’ve made it a hundred different ways, but this version? It’s my favorite.

  • The chili flakes give it just the right amount of heat
  • Hemp seeds add a nutty crunch and plant protein
  • It’s simple, but feels like something you’d order at a trendy café
  • You don’t need anything fancy—just good bread and ripe avocados

📸 Ultra-Close-Up Image Prompt of the Final Dish

AI Image Prompt (Final Dish):
Ultra close-up of thick-sliced toasted sourdough topped with mashed avocado, sprinkled with hemp seeds and red chili flakes. The avocado is creamy with slight chunks, seeds glistening, chili flakes vibrant red. Bread has golden, crispy edges. White plate underneath, sitting on a white marble counter with hints of gold, with all-natural lighting, taken with an iPhone 15 Pro, top-down shot used by recipe bloggers.

🛒 What You’ll Need

  • 1 ripe avocado
  • 2 slices of sourdough bread (or bread of choice)
  • 1 tablespoon hemp seeds
  • ¼ teaspoon red chili flakes (adjust to taste)
  • 1 teaspoon lemon juice
  • Pinch of salt
  • Optional: drizzle of olive oil or sprinkle of flaky salt

🧂 Ingredient & Tool Image Prompt

🧑‍🍳 Pro Tips

  • Use ripe avocados—soft to the touch but not mushy.
  • Toast the bread until it’s golden and crisp to hold the toppings better.
  • Add chili flakes slowly—you can always add more heat.
  • A splash of lemon juice keeps the avocado from browning and boosts flavor.
  • Mash the avocado right on the toast for less mess and more texture.

🔧 Tools You’ll Need

  • Toaster or oven
  • Knife
  • Fork
  • Spoon
  • Small bowl (optional, for mashing)
  • Plate for serving

🔄 Substitutions & Variations

  • No hemp seeds? Try sunflower seeds, chia seeds, or crushed nuts.
  • Don’t like spice? Leave out the chili flakes or use black pepper.
  • Use gluten-free bread if needed.
  • Add extras: sliced tomatoes, a poached egg, or microgreens.

⏲️ Make-Ahead Tips

Mash the avocado with lemon juice and keep it in an airtight container in the fridge for up to 1 day. Just give it a quick stir before spreading

🍽 Servings & Time

  • Servings: 1–2
  • Time: 5 minutes

🧬 Why This Recipe Works (Quick Science)

Avocados are rich in healthy fats that make you feel full and satisfied. The toast gives it structure and crunch, while the lemon juice adds brightness. Hemp seeds bring in protein and a little texture contrast. Chili flakes wake everything up!

📅 Meal Plan Ideas

  • Breakfast: Pair with black coffee or a smoothie
  • Lunch: Serve with a side salad
  • Snack: Cut toast in half and serve as avocado “bites”
  • Light Dinner: Add a fried egg on top and roasted veggies on the side

🚫 Common Mistakes

  • Using unripe or overripe avocados (they won’t mash well or taste great)
  • Toasting the bread too lightly (it gets soggy fast)
  • Skipping the salt—avocado needs a little salt to shine
  • Not eating it right away (avocado browns quickly)

🍴 What to Serve With

  • Fresh fruit or fruit salad
  • Hot tea or iced matcha
  • A soft-boiled egg
  • Roasted cherry tomatoes

❓ FAQ

Can I use frozen avocado?
You can, but it tends to be watery. Let it thaw and pat it dry before mashing.

Is this recipe good for meal prep?
It’s best fresh, but you can prep the mashed avocado a day ahead with lemon juice to keep it green.

How do I know if my avocado is ripe?
Gently press near the stem—it should give a little but not feel mushy.

👨‍🍳 Instructions

Step 1: Toast the Bread

Toast 2 slices of sourdough until golden brown and crisp.

Step 2: Prepare the Avocado

Cut 1 ripe avocado in half, remove the pit, and scoop the flesh into a small bowl. Add 1 teaspoon lemon juice and a pinch of salt. Mash with a fork until mostly smooth with some chunks.

Step 3: Spread the Avocado

Spread the mashed avocado evenly over the toasted bread slices.

Step 4: Sprinkle on Toppings

Sprinkle 1 tablespoon hemp seeds and ¼ teaspoon chili flakes over the avocado toast. Optional: drizzle olive oil or sprinkle flaky salt.

Step 5: Serve & Enjoy

Place your toast on a plate, serve immediately, and enjoy!

🧊 Leftovers & Storage

  • Best eaten fresh!
  • If you have leftover mashed avocado, store it with a piece of plastic wrap pressed against the surface to prevent browning. Use within 1 day.
  • Toast should be stored separately to stay crispy.

💬 Wrap-Up

This avocado toast is simple, healthy, and super satisfying. Perfect for when you want something fast but delicious.

Try it out, make it your own, and let me know how it goes in the comments! Ask any questions—I’m here to help.

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