White Bean & Avocado Toast

4.9
(15)
12 Reviews

Mashed avocado and white beans make for a fiber-rich and creamy topping, the perfect partner for a crispy slice of toast. Try it for a quick breakfast or snack.

By
Victoria Seaver, M.S., RD
Victoria Seaver
Victoria Seaver, M.S., RD

Victoria Seaver is a registered dietitian and Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
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Prep Time:
5 mins
Total Time:
5 mins
Servings:
1
Yield:
1 slice
Nutrition Profile:
Nut-Free Dairy-Free Healthy Aging Soy-Free High-Fiber Vegan Vegetarian Egg-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 1 slice whole-wheat bread, toasted

  • ¼ avocado, mashed

  • ½ cup canned white beans, rinsed and drained

  • Kosher salt to taste

  • Ground pepper to taste

  • 1 pinch Crushed red pepper

Directions

  1. Top toast with mashed avocado and white beans. Season with a pinch each of salt, pepper and crushed red pepper.

Originally appeared: EatingWell.com, November 2017

Nutrition Facts (per serving)

230 Calories
9g Fat
35g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 1
Serving Size 1 slice
Calories 230
% Daily Value *
Total Carbohydrate 35g 13%
Dietary Fiber 11g 40%
Total Sugars 3g
Added Sugars 2g 4%
Protein 12g 23%
Total Fat 9g 11%
Saturated Fat 1g 7%
Vitamin A 74IU 1%
Vitamin C 5mg 6%
Folate 158mcg 40%
Sodium 459mg 20%
Calcium 93mg 7%
Iron 2mg 13%
Magnesium 35mg 8%
Potassium 655mg 14%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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