Looking for a quick and healthy breakfast or lunch? This avocado toast with hemp seeds is just what the doctor ordered. It’s filled with healthy fats and the hemp seeds give you some great source of plant based protein!

Avocado toast with hemp seeds

Avocado toast with hemp seeds

I have a confession to make; not too long ago I thought avocado was an overhyped thing. I thought it tasted like nothing and was not really something I cared for. Until I started making thé best guacamole ever and got completely hooked on avocado. As it turns out it is one of the most versatile fruits out there and works well in baking, chocolate mousse or something as simple as this avocado on toast.

Avocado hand?

Just yesterday I saw a news item on avocado ‘hand’ and wondering what that was I checked it out. Apparently the number of injuries of people attempting to open an avocado is on the rise. Ok, I thought that was kind of funny. Yes it does require a little bit of trial and error to know how best to slice an avocado but making it a news item is maybe a bit too much. I run a sharp knife around the avocado, twisting it open and then popping the pit out with a knife. How I do it is that I set the tip of the knife against the stone and pop it away from me. That works every time, except when the avocado is not ripe. But you don’t want to eat an unripe avocado anyway, so no need to worry about that.

How can you tell if the avo is ripe?

Now there is a point of immense frustration. What I have found sofar is that you can usually feel if the avocado is ripe or rock solid. Don’t squash it of course but if you gently feel it, a ripe avocado is a bit more giving. Another trick is to look at the top and break away the little stalk that is usually left there. If it is bright green and comes away easily it will be ripe. If it is brownish underneath it might be rotten on the inside.

It still happens a lot that I buy avocado and end up slicing it open too soon but I am sort of getting the hang of it. Patience is key! And if you finally managed to slice open that baby, you can make this delicious avocado toast! For extra nutritional benefits I sprinkle the avocado toast with hemp seeds. And a little drizzle of balsamic vinegar. Don’t forget the salt and enjoy straight away!

avocado toast with hemp seeds

Avocado toast with hemp seeds

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How easy it is to make a delicious and healthy meal with this avocado toast sprinkled with hemp seeds!
Decorative clock showing preparation time
Prep time 5 minutes
Cooking time 4 minutes
Total time 9 minutes

1 persoon


  • 2 slices sourdough
  • 1 avocado
  • pinch of salt
  • 1 tbsp hemp seeds
  • 1 tsp balsamic vinegar

How to make the avocado toast with hemp seeds

  • Toast the bread in the toaster and place on a plate.
  • Open the avocado, remove the stone and scoop the avocado flesh out with a spoon. Cut into slices and place each half on a sandwich. Mash with a fork (or leave whole, whatever you prefer)
  • Drizzle a little bit of the balsamic over the top and sprinkle the hempseeds and salt over it. Eat right away

Nutrition Information per portion

Calories: 761kcal | Carbohydrates: 85g | Protein: 23g | Fat: 39g | Saturated Fat: 5g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 21g | Sodium: 786mg | Potassium: 1130mg | Fiber: 17g | Sugar: 8g | Vitamin A: 371IU | Vitamin C: 20mg | Calcium: 113mg | Iron: 8mg


The nutritional values above are calculated per portion. The details are based on standard nutritional tables and do not constitute a professional nutritional advice.

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Simone van den Berg

Food blogger from the Netherlands. Loves good food. Likes to create healthy and easy recipes for daily use, but also loves the occasional sweet dish. Lives in the Netherlands with her two cats; Humphrey and Buffy. Profession: Food photographer, food blogger, recipe developer and nutritionist