Avocado Toast With Pumpkin Seeds

Avocado Toast With Pumpkin Seeds

Basic avocado toast gets a new twist with shelled pumpkin or sunflower seeds as the crunchy finishing touch.

This variation is as easy as sprinkling some seeds and crushed red pepper flakes on top of a lime and mashed avocado mix.

Toasting the seeds in a hot skillet for about 30 seconds brings out their nutty flavor, and is worth the extra effort.

Want to add protein? Top your toast with a poached egg or scrambled egg whites.

5 from 1 vote

Avocado Toast with Pumpkin Seeds

This avocado toast with pumpkin seeds is an easy healthy snack!

Course Snack
Prep Time 10 mins
Cook Time 0 mins
Total Time 10 mins
Servings 4 servings
Calories 170 kcal
Author BODi


  • 1 medium ripe avocado , mashed
  • 1 dash sea salt
  • 1 dash fresh ground black pepper
  • ½ tsp. crushed red pepper flakes (optional)
  • 2 tsp. fresh lime or lemon juice
  • 4 slices low-sodium sprouted whole-grain bread toasted
  • ¼ cup raw pumpkin or sunflower seeds toasted


  1. Combine avocado, salt, pepper, pepper flakes (if desired), and lime juice in a medium bowl; mash until well mixed and slightly chunky.
  2. Evenly spread avocado onto each slice of toast. Top evenly with pumpkin seeds.
Nutrition Facts
Avocado Toast with Pumpkin Seeds
Amount Per Serving (1 slice)
Calories 170 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 75mg3%
Carbohydrates 21g7%
Fiber 7g29%
Protein 5g10%
* Percent Daily Values are based on a 2000 calorie diet.

Container Equivalents
1 Yellow
1 Blue
½ Orange

2B Mindset Plate It!
Makes a great FFC and accessory as part of breakfast or lunch.

If you have questions about the portions, please click here to post a question in our forums so our experts can help. Please include a link to the recipe you’re asking about.

Photos by Rebecca Swanner