This avocado toast with sauerkraut is my everyday breakfast. I've been making some version of it every morning for years. My toppings rotate, but the base always stays the same. Toast, mashed avocado, everything but the bagel seasoning, and a generous scoop of sauerkraut for a tangy, salty crunch with a natural probiotic boost.
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Avocado toast with sauerkraut ingredients
- Bread: use your favorite bread, English muffin, or bagel. See the section below for gluten-free bread recommendations.
- Ripe avocado: slightly soft when gently squeezed. An underripe avocado won't mash smoothly and will taste bitter.
- Raw sauerkraut: always buy raw, unpasteurized kraut. It's refrigerated, not shelf-stable. The shelf-stable version has been pasteurized and loses most of the gut health benefits, and honestly does not taste even half as good as the fresh. I love Wildbrine's Organic Green Kraut for the hints of garlic throughout and Thirty Acre Farm Jalapeño Kraut for a spicy kick.
- Everything but the bagel seasoning: adds sesame, garlic, onion, and salt all in one.
- Garlic granules, salt, and or black pepper: optional, for additional flavor. Skip if your everything bagel seasoning is bold enough on its own.
How to make avocado toast with sauerkraut
1. Toast
Toast your bread, English muffin, or bagel to your preferred level of crispiness.
2. Mash
Slice the avocado in half and scoop one half (or your preferred amount, depending on the size of the avocado and your bread) onto each piece of toast. Mash with a fork until smooth and fully covering the surface.
3. Season
Sprinkle generously with everything but the bagel seasoning. If desired, add an extra pinch of salt, garlic granules, or black pepper.
4. Top
Add a generous scoop of sauerkraut. See the toppings section below for all the ways to make it your own.
Tips
- Use a ripe avocado: This makes the biggest difference. Soft when squeezed, not mushy. If your avocado is underripe, the flavor will be flat, and it won't mash smoothly. Taste a bit after you season with the everything but the bagel seasoning to see if you need more salt for flavor, garlic for depth, or black pepper for a subtle kick.
- Don't skimp on the sauerkraut: A small amount gets lost. A generous scoop is what gives you that tangy crunch in every bite.
- Buy refrigerated sauerkraut: The shelf-stable version is not the same product.
- Toast matters: A well-toasted piece of thick bread holds up to the avocado and sauerkraut without going soggy. Under-toasted bread will collapse.
- Make it your own: The base is intentionally simple so the toppings can do the heavy lifting. See the section below for ideas.
Avocado toast topping ideas
- Microgreens, arugula, or sprouts
- Fresh cilantro or dill
- Hot sauce (love all of Thirty Acre's) or vegan buffalo sauce
- Trader Joe's Italian Bomba Sauce
- Zhoug sauce
- Roasted tomatoes or grilled broccoli
- Pickled onions
- Tofu scramble or crispy tofu for a protein boost
- Hemp seeds for added protein and healthy fats
- Radishes, raw or pickled
- Nutritional yeast
Best gluten-free bread for avocado toast
- Food for Life English Muffins: multi-seed (my fav) and brown rice are their gluten-free options
- Queen St. Bakery: for both breads and bagels. I love their chia and flaxseed bagels in this recipe.
- Little Northern Bakehouse: I love the millet & chia bread for avocado toast and grilled cheese.
- GreenLite: this is a thick, artisanal-style loaf loaded with nuts and seeds. It holds up extremely well to the sauerkraut. It's filling and makes for a hearty avocado toast.
- DeLand gluten-free vegan bread: toasts well and is similar to Little Northern Bakehouse in texture and flavor.
Substitutions and variations
Substitutions and variations
- No bread: Sweet potato slices baked or toasted in the oven work surprisingly well as a base. Check out my sweet potato toast for how to make them. Rice cakes and crackers work too for a lighter version. In a pinch, toasted almond flour tortilla wraps make a great breakfast taco version with beans or tofu.
- No sauerkraut: Pickled onions or vegan kimchi are the closest substitutes as they both add that tangy, fermented quality. Try these pickled onions with jalapeños.
- Everything but the bagel seasoning: If you don't have it, combine sesame seeds, garlic flakes, onion granules, and a pinch of salt for a homemade version.
- Extra protein: Add tofu scramble, crispy tofu, pumpkin seeds, or hemp seeds.
- Extra heat: Cayenne pepper, red pepper flakes, or a drizzle of hot sauce.
Storage
Avocado toast is best eaten immediately, as the bread will go soggy if it sits. If you're making it ahead or taking it on the go, mash the avocado with the garlic and seasoning and store it separately in an airtight container for up to a day. Store sauerkraut separately in the fridge and assemble just before eating.
FAQs about sauerkraut
Sauerkraut is thinly sliced cabbage that has been fermented with salt. The fermentation process gives it a naturally sour, tangy flavor and produces beneficial probiotics. Delicious plain, but it also comes in flavor variations like garlic, jalapeño, dill pickle, and more.
Sauerkraut naturally contains probiotics, which support gut health and digestion. It's also a good source of vitamins C and K, iron, and antioxidants. For maximum probiotic benefit, always buy refrigerated sauerkraut. The shelf-stable version has been pasteurized and loses most benefits.
Yes, just make sure you're buying a quality refrigerated sauerkraut for the best flavor. I love Wildbrine's Organic Green Kraut for hints of garlic and Thirty Acre Farm Jalapeño Kraut for a spicy kick.
My rule of thumb: if a dish would benefit from a spritz of lemon or lime, sauerkraut can work too. It works well on salads, tacos, grain bowls, wraps, and grilled cheese. The tang cuts through rich or fatty ingredients and adds a fermented depth that's hard to replicate with any other ingredient.
📋 Recipe
Avocado Toast with Sauerkraut
Equipment
- Toaster or toaster oven
- Fork
Ingredients
- 2 pieces of bread sub english muffin or bagel
- 1 ripe avocado
- 2-3 tablespoons raw, unpasteurized sauerkraut
- large sprinkle of everything but the bagel seasoning to taste
- sprinkle of black pepper, garlic powder, or salt optional, for a bolder flavor
Instructions
- Toast your bread, english muffin, or bagel to your preferred level of crispiness
- Slice the avocado in half and scoop one half (or your preferred amount, depending on the size of the avocado and your bread) onto each piece of toast. Mash with a fork until smooth and fully covering the surface.
- Sprinkle generously with everything but the bagel seasoning. Taste and add an extra pinch of salt, garlic granules, or black pepper if needed.
- Add a generous scoop of sauerkraut. See the toppings section in the blog post above for all the ways to make it your own.
If you made this avocado toast with sauerkraut, let me know your favorite toppings in the comments below. My current go-to is grilled tofu, cilantro, and a Calabrian chili garlic spread.
xo, Morgan
Tricia says
Thanks so much for your awesome recipes! I love Avocado toast and am going to try this healthier version right away. You make everything look so yummy!!
Tricia