Avocado Cauliflower Toast

7 25 381
Ingredients Minutes Calories
Prep Cook Servings
10 min 15 min 2
Avocado Cauliflower Toast
Health Rating
A grain-free avocado toast great for a breakfast, light lunch or snack.


1 small head Cauliflower (or 1/2 medium)
3 medium egg Egg
1/4 tsp Kosher salt
1 avocado(s) Avocado (peeled, pitted)
1 whole lemon(s) Lemon juice
1 tbsp Extra virgin olive oil
1/8 tsp Hot pepper (chili) flakes


1. Wash and chop the entire cauliflower into quarters.


2. Using a box grater, on the large-holed side, grate each cauliflower quarter over a large bowl. Crack 1 egg into the bowl with cauliflower. Add 1/8 salt, and mix well. Set aside.


3. Cut, pit and peel avocado. See notes.


4. Chop the avocado into small pieces. Add to a small bowl. Mash the avocado with a fork until smooth, with some chunks left for texture. Add lemon juice and season with remaining 1/8 salt. Set aside.


5. Heat a large skillet to medium heat. Add olive oil and swirl it in the skillet. Make sure the oil doesn't smoke.


6. Add two heaping tablespoons of cauliflower mixture on top of each other in the skillet. Shape it into a patty or toast. Repeat to make a second patty. Fry until golden brown, about 5 minutes, then carefully flip. Cook for 3 more minutes. Transfer to a plate.


7. In same skillet, crack the remaining two eggs into the skillet. Fry them until desired doneness. Remove from skillet.


8. To prepare the avocado cauliflower toast, spread the avocado mash on top of cauliflower patties. Top each with a fried egg. Sprinkle with red chili flakes.

Serve immediately.


Quick Tips:

To remove the avocado skin

Cut into the avocado lengthwise until you hit the pit. Rotate the knife around the entire pit until you have two halves.  Carefully hit the pit with the knife until it punctures it. Turn the knife to pop out the pit. Push a spoon between the avocado and the skin and carve the avocado out of its skin. Discard the skin.

Nutritional Highlights:


High in vitamin C, K, fiber and antioxidants. Makes a great carb and grain replacement.


Loaded with potassium and heart-healthy monounsaturated fats as well as fiber, folate and vitamin C. Avocados help in the absorption of fat soluble vitamins A, D, E and K.

Nutrition Facts

Per Portion

Calories 381
Calories from fat 260
Calories from saturated fat 48
Total Fat 28.9 g
Saturated Fat 5.3 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.6 g
Monounsaturated Fat 17.8 g
Cholesterol 255 mg
Sodium 431 mg
Potassium 984 mg
Total Carbohydrate 17.2 g
Dietary Fiber 9.1 g
Sugars 4.1 g
Protein 12.8 g

Dietary servings

Per Portion

Fruit 0.1
Meat Alternative 0.8
Vegetables 3.5

Energy sources

Recipe from:
  • Martha Martha (March 13, 2018, 10:13 p.m.)

    Fry one egg on thurday and the other one on friday or alternatively you can boiled two eggs at your liking and crack one open on thursday and one on friday.

  • Ali Richmond Nutrition Ali Richmond Nutrition (Oct. 18, 2018, 3:38 p.m.)

    Omit Lemon Juice and chili flakes if desired. Can use sweet potato hash browns as a base. Occasionally could use regular potato but that may send blood sugar up. To make hashbrowns I simply grate the potato and fry/saute it in a pan with butter.