Healthy Lemon Avocado Arugula Toast

Looking for a quick and satisfying lunch that won’t leave you in a mid-afternoon slump? We’ve all been there – staring at the clock during our lunch break, trying to figure out what to eat that’s both good for us and actually fills us up. Between back-to-back meetings and endless to-do lists, finding time to make a proper meal can feel impossible.

That’s where this avocado arugula toast comes in handy: it’s fresh and filling, takes just minutes to put together, and uses simple ingredients you probably already have in your kitchen. Plus, it’s the kind of lunch that keeps you energized without weighing you down.

What Kind of Avocado Should I Use?

For the perfect avocado toast, you’ll want to pick a Hass avocado that’s just the right level of ripeness – it should yield slightly when gently pressed but not feel mushy. While other varieties like Fuerte or Reed avocados can work, Hass avocados are ideal because of their creamy texture and rich flavor. To check for ripeness, remove the small stem at the top – if it’s green underneath, your avocado is ready to use. If you’re planning ahead, buy slightly firm avocados and let them ripen at room temperature for 2-3 days, or speed up the process by storing them in a paper bag with a banana.

Options for Substitutions

This fresh and tasty toast recipe can be adapted with several easy swaps:

• Arugula: Not everyone loves arugula’s peppery kick. You can easily swap it with baby spinach, watercress, or mixed salad greens. Each will give you a different but equally good flavor profile.
• Multi-grain bread: Any good quality bread works here – try sourdough, whole wheat, or even gluten-free bread if needed. Just make sure to toast it well for the right texture.
• Lemon: If you’re out of lemons, lime works great too! Use the same amount of juice and zest. In a pinch, you could even use a splash of white wine vinegar, though you’ll miss out on the citrus notes.
• Avocado: This is pretty much the star of the show, so it’s best not to substitute it. However, if you absolutely must, you could try mashed green peas with a bit of olive oil, though the taste and texture will be quite different.
• Red pepper flakes: Feel free to swap these with a pinch of cayenne, fresh cracked black pepper, or leave them out if you don’t like heat.
• Olive oil: You can use avocado oil as a substitute, which has a similarly mild flavor profile.

Watch Out for These Mistakes While Cooking

The biggest mistake when making avocado toast is using an avocado that’s either too firm or too ripe – gently press the skin and it should yield slightly, like pressing your thumb, for the perfect spreading consistency.

Timing is crucial with toast – letting it cool completely before adding toppings will make your creation cold and unappetizing, so aim to spread the avocado while the bread is still warm but not hot enough to wilt the arugula.

A common error is under-seasoning the avocado mixture, so taste and adjust the salt, lemon, and red pepper flakes before spreading, as proper seasoning brings out the creamy richness of the avocado.

To keep your arugula fresh and crisp, dress it with olive oil and lemon just moments before placing it on top of the avocado, and serve immediately to prevent the greens from becoming soggy.

What to Serve With Avocado Arugula Toast?

Since avocado toast works great as a light meal or snack, you can pair it with several easy sides to make it more filling. A soft-boiled egg on top adds protein and makes it perfect for breakfast, while a bowl of cherry tomatoes or sliced cucumbers on the side brings extra freshness. For brunch, I like serving it with a simple fruit salad or some crispy bacon on the side. If you’re making this for lunch, try adding a cup of tomato soup or a small green salad dressed with lemon vinaigrette to round out the meal.

Storage Instructions

Prep Ahead: You can wash and dry your arugula up to 2 days ahead – just wrap it in paper towels and store in a plastic bag in the fridge. The lemon dressing can also be made a day in advance and kept in a sealed jar in the refrigerator.

Assembly Tips: This toast is best enjoyed right after making it, since avocados can brown quickly and toast tends to get soggy. If you need to prep it a few hours ahead for lunch, toast the bread and store it separately from the mashed avocado mixture. Keep the arugula separate too, then assemble everything just before eating.

Keep Fresh: If you have leftover mashed avocado, press plastic wrap directly onto its surface and store it in the fridge for up to 24 hours – the lemon juice helps prevent browning. But honestly, this toast tastes so much better when made fresh!

Preparation Time	10-15 minutes
Cooking Time	0-0 minutes
Total Time	10-15 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 600-700
• Protein: 10-15 g
• Fat: 50-60 g
• Carbohydrates: 40-50 g

Ingredients

• 1 teaspoon freshly grated lemon peel
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon coarse salt
• 1/4 teaspoon ground black pepper
• 2 tablespoons extra virgin olive oil
• 1 ripe avocado
• 1 teaspoon grated lemon peel
• 1 tablespoon lemon juice
• 1/2 teaspoon coarse salt
• 1/4 teaspoon crushed red pepper flakes
• 2 teaspoons extra virgin olive oil
• 2 slices toasted multi-grain bread
• A few handfuls of arugula

Step 1: Prepare the Dressing

Begin by whisking together all the dressing ingredients in a small bowl until they are fully emulsified.

This will create a smooth and well-balanced dressing to toss with your arugula later.

Step 2: Prepare the Avocado

Cut an avocado in half and carefully remove the pit.

Score the avocado halves with a knife, creating a grid pattern in the flesh.

Scoop the scored avocado into a small bowl.

Step 3: Make the Avocado Mash

Add lemon zest, lemon juice, a pinch of salt, red pepper flakes, and a drizzle of olive oil to the bowl with the avocado.

Use a fork to mash everything together until you get a smooth and spreadable consistency.

Step 4: Assemble the Toast

Take your choice of bread and toast it to your desired level of crispness.

Spread a generous layer of the freshly made avocado mash evenly over the toasted slices.

Step 5: Top with Arugula

In a separate bowl, toss a handful of arugula with the previously prepared dressing, ensuring that the leaves are well-coated.

Arrange the dressed arugula on top of the avocado mash on each toast slice.

Step 6: Serve and Enjoy

Your avocado toast with dressed arugula is now ready to enjoy!

Serve immediately to savor the fresh flavors of this nutritious and delicious meal.