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Australian

Smashed avocado on toast

Contains egg (no meat or fish)

Thick toasted sourdough piled with roughly crushed avocado, lemon, crumbled feta, chilli flakes and herbs — a fixture of Australian café brunch menus.

Smashed avocado on toast is an Australian sandwich, ready in about 12 minutes and made with avocado and crusty bread / baguette. It serves 2 and is rated beginner to cook.

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Prep
8 min
Cook
4 min
Total
12 min
Serves
2
Level
Beginner
Calories
573

Ingredients

2 servings

Equipment

Method

  1. Step 1

    Toast the sourdough (opens in a new tab) in a toaster or on a hot grill pan (opens in a new tab) until deep golden and crisp, then drizzle with olive oil (opens in a new tab).

    Food cooking over a grill
    How it looks · Photo: Malte Luk on Pexels

  2. Step 2

    Scoop the avocado (opens in a new tab) into a bowl and crush roughly with a fork, keeping some texture. Stir in the lemon juice (opens in a new tab), salt and pepper (opens in a new tab).

    • 3 min

  3. Step 3

    If adding eggs (opens in a new tab), crack them into a pan of barely simmering water and poach for 3 minutes, until the whites are set and the yolks still soft; lift out with a slotted spoon.

  4. Step 4

    Pile the avocado (opens in a new tab) onto the hot slices and top with feta (opens in a new tab), chilli flakes (opens in a new tab) and mint (opens in a new tab), plus an egg (opens in a new tab) if you like.

    • 2 min

    Food safety: Runny yolks are not recommended for vulnerable groups unless using pasteurised eggs.

About this dish

Origin
Australia · Commonly attributedAvocado on toast is eaten in many places; the café-style smashed version is strongly associated with Australia.Also popular in New Zealand, United Kingdom, United StatesMore food from Australia
Dish
Breakfast · Brunch · Sandwiches
Cooking method
Toasted, No-cook
Taste
creamy, fresh, salty, citrusy
Diet
Vegetarian (lacto-ovo) · No nut ingredients
All labelsVegetarian (lacto-ovo) · Eggetarian · Pescatarian · Flexitarian-friendly · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free
Without the optional extras: Lacto-vegetarian, Egg-freeWorked out from the ingredients. How labels work
Good for
Everyday · Minimal cleanup
Cook more with
Avocado · Crusty bread / baguette · Lemon juice · Feta · Red chilli flakes
Techniques
Grilling · Toasting · Simmering · Poaching · Spice roasting (dry-roasting)

Allergens

  • Contains: Milkfrom feta
  • Contains, can be adapted: Eggsfrom egg
  • Contains: Wheatfrom crusty bread / baguette
  • Contains: Glutenfrom crusty bread / baguette
  • May contain: Sesamefrom crusty bread / baguette

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

573 kcal per serving

Estimated

1 serving ≈ 266 g · recipe makes 2

Where the energy comes from

  • Protein 10%
  • Carbohydrate 34%
  • Fat 56%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy573 kcal216 kcal
Protein14.9 g5.6 g
Carbohydrate51.1 g19.2 g
Net carbohydrate39.4 g14.8 g
Sugars4.4 g1.7 g
Added sugars0 g0 g
Fibre11.8 g4.4 g
Fat36.9 g13.9 g
Saturated fat8.5 g3.2 g
Trans fat——
Cholesterol27 mg10 mg
Sodium1065 mg401 mg
Salt equivalent2.7 g1 g
Vitamins & minerals per serving
Potassium
845 mg
Calcium
205 mg
Iron
3.9 mg
Magnesium
73 mg
Vitamin A (RAE)
53 µg
Vitamin C
18 mg
Vitamin D
0.1 µg
Vitamin B12
0.5 µg
Folate (DFE)
252 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: mint, egg.
  • Red chilli flakes: Ground cayenne (FDC 170932) used as a stand-in for dried chilli flakes such as pul biber or Aleppo pepper.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Season the avocado well — it needs more salt and acid than you expect.

Serve with

  • Serve with a flat white.

Food safety

  • Soft-poached eggs carry a small salmonella risk; use pasteurised eggs or cook the yolks firm for pregnant, very young, elderly or immunocompromised diners.

Storage

  • Best made fresh.

Variations

  • With dukkah (Australia): A sprinkle of nut-and-spice dukkah is a common café topping.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 2, 3, 4

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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