If you’re looking for a fast, fresh breakfast or snack that actually fills you up and tastes amazing, this is it.
This Avocado Toast with Hemp Seeds & Chili Flakes is creamy, crunchy, spicy, and ready in minutes.
It’s my go-to when I need something quick but satisfying.
And it looks fancy without any effort. Win-win.
Why I Love This Recipe
This recipe came from those mornings I was short on time but didn’t want to grab another boring granola bar. Once I tried adding hemp seeds and a touch of chili flakes to my regular avocado toast, I never went back.
- It’s ready in under 10 minutes
- Packed with healthy fats and protein
- Full of texture—crunchy, creamy, and toasty
- You can tweak it any way you like
- It feels like a café meal at home
What You’ll Need
- 2 slices sourdough bread
- 1 ripe avocado
- 1 tbsp hemp seeds
- ½ tsp red chili flakes (adjust to taste)
- 1 tsp olive oil (optional, for drizzling)
- Pinch of salt
- Pinch of black pepper
- Optional: lemon wedge for squeezing
Pro Tips
- Use ripe avocado—it should yield slightly when you press it gently
- Toast the bread until it’s really crisp for the best contrast
- Mash the avocado with a fork, not a blender—you want texture, not baby food
- Add chili flakes a little at a time—they can get spicy fast
- Hemp seeds add crunch and protein—don’t skip them
Tools You’ll Need
- Toaster or oven
- Butter knife
- Fork
- Small spoon
- Serving plate
- Cutting board
Substitutions and Variations
- Swap hemp seeds with chia or toasted sesame seeds
- Use multigrain or gluten-free bread instead of sourdough
- Add a fried or poached egg on top for extra protein
- Skip the chili flakes if you don’t like spice
- Add sliced cherry tomatoes or radishes for extra color and crunch
Make Ahead Tips
You can mash the avocado with salt, pepper, and lemon juice the night before. Store in an airtight container with plastic wrap pressed directly onto the surface to keep it from browning. Toast the bread fresh when you’re ready to eat.
Cooking Instructions
Step 1: Toast the Bread
Place 2 slices of sourdough bread into your toaster or under the broiler. Toast until golden brown and crispy.
Step 2: Prepare the Avocado
Cut 1 ripe avocado in half. Remove the pit and scoop the flesh into a bowl. Mash with a fork until mostly smooth with some chunks left. Add a pinch of salt and black pepper.
Step 3: Spread Avocado on Toast
Using a butter knife, spread the mashed avocado evenly over each slice of toasted bread.
Step 4: Sprinkle Toppings
Sprinkle 1 tbsp hemp seeds and ½ tsp chili flakes evenly over the avocado. Add an extra pinch of salt and pepper if desired.
Step 5: Finish with Olive Oil and Lemon (Optional)
Drizzle 1 tsp olive oil over the top and squeeze a wedge of lemon for brightness, if using.
Leftovers and Storage
This is best eaten right away, but if you need to save it:
- Store the mashed avocado in a small airtight container with plastic wrap pressed directly on top
- Toast the bread fresh when you’re ready to eat
- Do not store the assembled toast—it will get soggy
Servings and Time
Servings: 1–2
Total Time: 8 minutes
Macros (Per Serving)
These are estimates based on 2 servings:
- Calories: 320
- Protein: 8g
- Carbs: 24g
- Fat: 24g
- Fiber: 8g
Why This Recipe Works (Quick Science)
Avocados are packed with monounsaturated fats that help you stay full longer. Toasted bread adds contrast and crunch, which makes the creamy texture of the avocado stand out even more. Hemp seeds are full of plant-based protein and healthy omega fats. A little chili activates your taste buds and adds heat, making each bite more exciting.
Common Mistakes
- Using underripe avocados—they’ll be hard and bitter
- Skipping salt—it brings out the flavor of the avocado
- Over-mashing—leave some chunks for texture
- Not toasting the bread enough—the crunch matters
- Using too much chili—go light, then taste
What to Serve With
- Soft-boiled or poached egg on the side
- Greek yogurt with honey and berries
- Hot coffee or iced latte
- Fresh fruit salad
- Smoothie with banana and almond milk
FAQ
Can I make this without hemp seeds?
Yes, but you’ll miss the protein and crunch. Try sesame or chia seeds instead.
Is this gluten-free?
Not unless you use gluten-free bread.
Can I use chili oil instead of flakes?
Absolutely! Just use a small drizzle.
Is this good for meal prep?
Only the mashed avocado. Don’t assemble until right before eating.
Final Thoughts
This Avocado Toast with Hemp Seeds & Chili Flakes is the kind of meal that feels special even though it’s super simple. It hits all the right notes—creamy, crunchy, spicy, salty—and it comes together in minutes. Try it out and drop a comment if you gave it your own twist or have any questions. I’d love to hear how it turned out!