Mashed avocado on toasted gluten-free bread sprinkled with a few seasonings and topped with my favorite gut healthy ingredient; sauerkraut. Simple yet obsession-worthy.
Sauerkraut is sliced cabbage and salt that has been fermented. It's naturally sour in taste but other vegetables and spices can be added to enhance the overall flavor. It's delicious by the spoonful, but when added to avocado toast, it provides just the right amount of "zing." Crunchy natural probiotics for the win. Try it and let me know what you think in the comments below or send me a DM on Instagram.
Need a few other easy vegan breakfast ideas? Check out these recipes;
- Creamy Vegan Peanut Butter Overnight Oats
- How to Make Chia Seed Pudding
- Dairy-Free Cherry Peach Smoothie (No Banana)
- Easy Healthy Gluten-Free Pancakes
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Ingredients for avocado toast with sauerkraut
- Vegan GF bread (see my recommendations & alternatives below)
- Ripe avocado (soft when squeezed)
- Sauerkraut: adds gut healthy ingredients, extra flavor, and an irresistible crunch
- Everything but the bagel seasoning
- Black pepper
- Garlic granules (or powder)
For exact measurements and detailed step by-step-directions, scroll to the recipe card below.
How to make avocado toast with sauerkraut
- Toast bread and slice an avocado in half
- Scoop one half onto each slice of bread and mash/smooth with a fork
- Sprinkle pepper and garlic on the mashed avocado
- Add sauerkraut and top with everything but the bagel seasoning
- Optional; drizzle with hot sauce, buffalo sauce, or add Trader Joe's Italian Bomba Sauce
FAQs about avocado toast and sauerkraut
Healthy means something different to everyone. Avocado provides healthy fats, fiber, and a great source of vitamins and minerals while the toast. Pair with a nutrient rich bread and you have a nourishing snack or meal that will leave you feeling satisfied and ready to conquer the world.
An avocado only has 4 grams of protein, so it's not a large amount. However, toppings that are rich in protein can be added. Chickpeas, tofu, hemp seeds, and edamame are all great options.
Sauerkraut naturally contains probiotics which are necessary for good gut health, as well as proper digestion. For more information on the benefits of sauerkraut check out this article.
It's naturally full of probiotics, vitamins, and iron. This makes it a superfood in my book.
Yep! Make sure that you are buying a quality sauerkraut (one that is stored in the refrigerator, not on the shelf) for best taste. I love garlic, so frequently buy Wildbrine's Organic Green Kraut for the hints of garlic throughout. Experiment and find what works for you!
My rule of thumb is if a dish would benefit from a spritz of lemon or lime, sauerkraut can be added. Enjoy it on salads, wraps, tacos, grain bowls, homemade sushi, and in grilled cheese.
Gluten-Free Vegan Bread Options
- Soozy's Superseed Vegan Bread (in the freezer section)
- Food For Life GF Multi Seed English Muffin (in the freezer section)
- Additionally they have various GF vegan bread options too (black rice, rice almond, rice pecan, etc.)
- Carbonaut Gluten-Free Seeded bread (in the bread isle and the freezer section)
- A homemade option: Simple Vegan Gluten-Free Homemade Bread
What can I use instead of bread for avocado toast?
- Sweet potatoes sliced vertically and thrown into the oven or the toaster until soft
- Rice cakes
- Crackers (for mini versions)
Substitutions and variations
Everything but the bagel seasoning: for a homemade option sprinkle the toast with garlic flakes, iodized salt onion granules, and sesame seeds.
Sauerkraut: I highly recommend it but alternatively use pickled onions or vegan kimchi.
For additional heat, add cayenne pepper, Trader Joe's Italian Bomba Hot Pepper Sauce, a drizzle of hot sauce, or vegan buffalo sauce.
Other healthy avocado toast topping ideas
- Radishes (raw or pickled)
- Spritz of lemon or lime juice
- Sprouts, hemp seeds, and a drizzle of oil
- Lemon and nutritional yeast
- Baked tofu / tofu scramble for an open faced breakfast sandwich
Storage
Avocado toast should be enjoyed immediately, I do not recommend making it before hand and storing, as the bread will become soggy. Avocado can be mashed and mixed with garlic and pepper and stored in an air-tight container if necessary or taking it on the go. Store sauerkraut separately and keep cold.
📋 Recipe
Vegan GF Avocado Toast
Equipment
- Toaster or stove top griddle
Ingredients
- 2 pieces of gf bread see my recommendations in the blog post above
- 1 ripe organic avocado
Toppings on each piece of toast
- sprinkle of black pepper
- sprinkle of garlic powder
- 1-2 tablespoons sauerkraut
- large sprinkle of everything but the bagel seasoning
Instructions
- Toast bread and slice a ripe avocado in half. Once the toast is done, place onto a plate and spoon out one half of the avocado onto each piece.
- Mash the avocado with a fork to fully cover the bread. Add a sprinkle of garlic powder and black pepper and top with sauerkraut.
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