This one’s a firm favourite in our house on the mornings when we need something quick but still want it to feel like a proper breakfast, right alongside my avocado, feta & pomegranate toast when I want to switch things up. The lime and chilli give it a bit of a kick, which the kids either love or very firmly don’t — so I usually keep theirs plain and add mine on the side. It’s one of those recipes that looks like more effort than it actually is, which I’ll happily take credit for.
Why You’ll Love This Recipe
- Ready in 5 minutes with just a handful of ingredients
- A good balance of healthy fats and protein to keep you going until lunch
- Easily adjustable heat level, so it works for the whole family
- Naturally vegetarian and simple to make gluten-free with the right bread
If you’re building out a week of quick, healthy breakfasts, this pairs really nicely with my other high-protein breakfast ideas for extra variety.
Ingredients
Bread — small slices, toasted for a crisp base
Avocado — ripe and creamy, smashed for easy spreading
Goats’ cheese — crumbled for a tangy finish
Black sesame seeds — for a bit of crunch and visual contrast
Lime — juiced, for a fresh citrus kick
Hot chilli pepper or flakes — to taste, for warmth
Salt and pepper — to season
What You Need to Do
1. Toast and smash. Toast the bread. In the meantime, smash the avocado with a fork and divide it among the bread slices.
2. Top and serve. Top with crumbled goats’ cheese. Season with salt and pepper, then drizzle with lime juice and sprinkle over the sesame seeds and chilli to taste.
Tips & Variations
- Prefer less heat? Leave the chilli on the side so everyone can add their own.
- Swap goats’ cheese for feta if that’s what you’ve got in the fridge.
- Try white sesame seeds if you don’t have black on hand — the flavour is the same, just a different look.
- A poached egg on top turns this into a more filling brunch option. Looking for more ways to boost the protein here? Take a look at my high-protein dinner recipes for ideas you can apply to lunch and dinner too.
Frequently Asked Questions
Can I make this ahead of time? This is best assembled fresh, as avocado browns quickly once cut and the toast can go soft if it sits too long. Prep the goats’ cheese and lime juice ahead if you want to save a minute or two in the morning.
Is this recipe healthy? Yes — avocado provides healthy monounsaturated fats, goats’ cheese adds protein and calcium, and it’s naturally free from processed ingredients. For more nutrient-dense options like this, take a look at my favourite salad recipes — they follow the same simple, whole-food approach.
What can I use instead of goats’ cheese? Feta or a soft mozzarella both work well if goats’ cheese isn’t your thing.
Ingredients
- 4 small slices bread
- 1 ripe avocado
- ¼ cup (30g) goats’ cheese
- 1 tbsp. black sesame seed
- ½ lime juice
- hot chili pepper or flakes to serve
Instructions
- Toast the bread. In the meantime, smash the avocado with a fork and then divide among the bread slices.
- Top with crumbled goat cheese. Season with salt and pepper, then drizzle with lime juice and sprinkle with sesame seeds, and chili to taste.
Notes
- Best served immediately, as avocado can brown quickly once cut and exposed to air.
- If prepping ahead, keep smashed avocado covered with cling film pressed directly onto the surface, and add a little extra lime juice to slow browning.
- Adjust the chilli quantity to taste — start light if serving to children or anyone sensitive to heat.
- Nutrition values are calculated using standard ingredient measures and may vary slightly depending on brands used.
Nutrition
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