A Mediterranean diet inspired recipe with clean food ingredients that will love your body.

One of my favorite things in this world is the avocado with its creamy texture and buttery flavor, and when it’s spread onto a slice of freshly pan fried whole grain bread the contrasting textures make a perfect pair.

Avocado toast is delicious just as it is, but it’s really simple to top it with other healthy ingredients that are just as tasty and can fill you up without making you feel sluggish. My favorite things to eat with avocado toast are sauteéd mushrooms and feta cheese, and sometimes I’ll add tomatoes and basil… so good!

If you’ve been looking for some lacto-ovo vegetarian breakfast ideas I think you’ll love this avocado toast with sauteéd mushrooms and feta cheese. It’s not just great for breakfast but for anytime of the day!

If you’re a meat and potatoes kind of person, then pair it with a side of potatoes and bacon. Of course, it won’t be as healthy but hey, I get it. Potatoes and bacon are delicious too! All in moderation.

Health Benefits of Avocado Toast, Mushrooms, Feta Cheese, & Olive Oil

Another reason I think you’ll love this dish is because it’ll love you back. It’s heart healthy and packed with fiber, nutrients, and omega 3’s and 6’s that will help you maintain as well as lose weight.

ingredients including bread, avocado, mushrooms, spices

Benefits of Avocado

Avocados are one of those things that confuse some people, just like the tomato… is it a fruit or veggie?

The avocado is a fruit and fruits come in two categories: drupes or berries, and avocados are considered berries because the endocarp (the part that surrounds the seed) isn’t hard or leathery like they are with drupes such as a peach.

Now that’s out of the way, here are some great benefits you get when you eat avocados regularly.

Avocados can reduce heart disease by increasing HDL cholesterol (the good) and lowering LDL cholesterol (the bad that can cause plaque to build up along artery walls), and by regulating blood pressure.

It’s high in fiber and aids in digestion and weight loss. It has anti-inflammatory properties and supports our immune system, has more potassium than bananas and is high antioxidants.

Avocados contain lutein which can improve or prevent age-related macular disease and is an excellent source of nutrients which is essential for our overall health.

Benefits of Whole Grains

To keep this dish healthy I like to use whole grain bread which is full of fiber, protein, antioxidants, nutrients and trace minerals such as iron, zinc, copper, and magnesium.

whole grain bread

Whole grains can reduce the risk of stroke, heart disease, cancer, and type 2 diabetes, and well as help with weight loss. It can also significantly reduce bad (LDL) cholesterol.

Benefits of Mushrooms

sautéed mushrooms

Not only are mushrooms delicious but this superfood is full of vitamins, cholesterol and gluten free, and protects your immune system. They’re low in calories and they provide fiber, protein, and antioxidants which makes it a great ingredient for weight loss and management. Plus, it can help reduce the risk of heart disease, diabetes, cancer, and Alzheimer’s.

Benefits of Feta Cheese

Feta cheese has amazing flavor and is higher in calcium and contains less fat and calories than most other cheeses so they’re great for your bones and can help with weight issues. They’re full of probiotics, essential fatty acids, vitamin B, and phosphorus. It’s also an anti-inflammatory and boosts your immune system.

One drawback of feta cheese is the high sodium content but it can be easily managed by eating it in moderation. Whole Foods offers a fat free feta chunk that has a sodium content that’s lower than the average feta so give that a try.

Benefits of Olive Oil

I used to use butter for eggs and toast but now I mainly use olive oil (as well as avocado oil). I love the taste of butter (who doesn’t? 🙂) but I’m getting older and I appreciate all the wonderful benefits of olive oil that will improve my longevity.

Olive oil is rich in healthy monounsaturated fats, high in antioxidants, helps prevent strokes and heart disease, has strong anti-inflammatory properties (great for stiff joints and arthritis!), and helps you maintain your weight.

It also helps keep your blood vessels healthy, prevent blood clots, and manages diabetes. It’s a huge part of the Mediterranian diet which is one of the healthiest diets out there.

Making Avocado Toast with Sauteéd Mushrooms & Feta

  • To make this heart healthy avocado toast dish, start by prepping things first.
  • Roughly chop garlic and mushrooms and set them aside.
  • If you’re using block feta cheese in brine, give it a rinse to remove excess salt, then crumble and set aside.
  • Next, heat your pan on medium heat and sauté garlic for about a minute, then add the mushrooms and spices, then cook for approximately 5 minutes or until it’s nice and caramelized.
  • While you don’t have to fry your bread on each side in olive oil I think it makes the texture so lovely that I wouldn’t skip it. You can do this after you cook your mushrooms or in another pan at the same time. A minute or two on each side is all you need.
  • Next, work on your avocado. Slice and scoop the flesh into a bowl and add your spices. Mash it to your liking, then set it aside.
chopped mushrooms in a bowl next to chopped garlic and avocado

Now all you have to do is spread the avocado onto your toast, top it with mushrooms and feta cheese.
Then, if there are any other toppings you’d like to add, like tomatoes and basil, by all means add them!

close up of avocado toast with toppings

Pairing Ideas for Avocado Toast

Sauteéd mushrooms and feta cheese are some of my favorite things to pair with avocado toast but there are so many other amazing ingredients you can eat it with. Here are some ideas:

  • I’ve already mentioned tomatoes and basil… add a splash of balsamic vinaigrette to amp up the flavor!
  • Bacon… I am a fan of both pork bacon and turkey bacon! I don’t eat them often, but they are so good with a handful of sprouts or a few slices of fresh, crisp cucumber.
  • Air fried potatoes or sweet potatoes with Sriracha
  • Smoked salmon and capers
  • Sautéed spinach, mushrooms, and tomatoes with feta cheese
  • Baked beans and onions
  • Arugula, goat cheese, and dried cranberries with sliced almonds

There’s so much room to get creative with avocado toast. So have fun with it and enjoy!

If you need another quick and easy recipe for later in the day, perhaps for dinner, try my cilantro lime rice with black beans which is made in the Instant Pot. You just set it and forget it while you do other things… perfect for when you’re busy!

avocado toast on a white plate

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white plate with 2 servings of avocado toast with mushrooms, feta cheese, tomatoes, and basil
Prep Time 5 min Cook Time 10 min Total Time 15 mins Servings: 2 Calories: 315.61

Ingredients

Instructions

  1. Heat pan to a medium high heat and sauté garlic in olive oil for one minute.

  2. Add mushrooms, add a few dashes of salt, pepper, and onion powder.

  3. Sauté for 5 minutes or until caramelized, then mix in crushed chili peppers and set aside.

  4. Add olive oil to pan and fry your bread for approximately 2 minutes on each side or until they are lightly crisp and brown. Set them on your plate.

  5. Remove avocado flesh into a bowl, add a dash of salt, black pepper, then mash. 

  6. Add extra salt if you'd like but remember that feta is already salty so be conservative. 

  7. Spread avocado on your toast and top with sautéed mushrooms and crumbled feta cheese.

  8. Enjoy!

Nutrition Facts

Serving Size 2


Amount Per Serving
Calories 315.61
% Daily Value *
Total Fat 22.4g35%
Saturated Fat 5.53g28%
Cholesterol 16.69mg6%
Sodium 370.05mg16%
Total Carbohydrate 23.22g8%
Sugars 3.87g
Protein 9.36g19%

* Percent Daily Values are based on a 2,000 calorie diet. Nutrition information is an estimate. Your daily value may be higher or lower depending on your calorie needs.

Note

  • Bread can be toasted in your toaster oven instead of fried.
  • The more topping you add the harder it is to pick up. Curl the sides a bit if you need to, and don't be afraid to use a fork and knife.
  • Remember that while feta cheese is one the healthiest cheese you can eat, it is also high in sodium so it's best to eat in moderation.
  • If you're using block feta cheese be sure to rinse off the brine to remove any excess salt. Try the President brand fat free feta chunk whose sodium content is a bit lower than average.
  • Since feta cheese adds a rich salty flavor you won't need to add much to the avocado and mushrooms, but it'll help boost their flavor. Just add to taste.
  • Extra virgin olive oil is the healthy option but feel free to use other oils or butter.
  • This meal is delicious with a spicy bloody Mary!
  • Top or pair with other ingredients:
    • turkey bacon and air fried potatoes
    • salmon and capers
    • garlic and onions
    • bacon and cucumber slices
    • fennel and mushrooms
Keywords: plant based, breakfast, brunch, healthy

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