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Broccoli sprout and avocado toast is mashed avocado on crisp sourdough, topped with a big handful of peppery sprouts, lemon, and chili flakes. It takes about 10 minutes and works for breakfast, lunch, or a snack that actually keeps you full.
I’ll be honest. I used to treat sprouts as a garnish and push them to the side of the plate. Then I piled them on avocado toast and it clicked. Creamy. Crunchy. Sharp with lemon. A little peppery.
Use a sturdy bread and eat it within 10 minutes of assembling. Past that, the sprouts wilt and the toast goes soft.
One note before you shop: buy sprouts cold and fresh, and read the safety answer in the FAQ if you’re cooking for kids or anyone pregnant.
Why You’ll Love This Recipe
- Ready in about 10 minutes with one bowl and a toaster
- Sprouts add crunch and a mild, mustardy bite
- Fiber and healthy fats keep you full until lunch
- Scales easily from one plate to a table of six
Ingredient Notes
- sourdough bread: Cut it about 1.5 cm / 1/2 inch thick so it stays firm under the avocado. Seeded rye or a sturdy whole wheat loaf also work.
- ripe Hass avocados: Look for skin that gives slightly near the stem. If they’re still firm, slice them thin instead of mashing and add a little extra salt.
- broccoli sprouts: Buy them refrigerated, check the date, and keep them cold until you use them. Raw sprouts carry a documented bacteria risk, so use baby arugula instead if you’re cooking for young children, older adults, or anyone pregnant or immunocompromised.
- lemon juice: Fresh juice tastes brighter and slows browning in the avocado. Lime works as a swap.
- pumpkin seeds: Optional, for crunch. Sunflower seeds work, or leave them off for a seed-free plate.
Crunchy Broccoli Sprout Avocado Toast with Lemon Chili
Ingredients
Method
- Halve the avocados, remove the pits, and scoop the flesh into a small bowl. Add the lemon juice and 1/4 tsp of the salt, then mash with a fork, leaving some chunks.
- Rinse the broccoli sprouts under cold water in a fine-mesh sieve, drain well, and pat dry between clean paper towels. Wet sprouts turn the toast soggy within minutes, so don’t skip this.
- Toast the 4 slices of sourdough in the toaster for 3 to 4 minutes, until deep golden and firm to the touch.
- Spread about 70 g of the mashed avocado on each slice. Top with a quarter of the sprouts, drizzle the olive oil across all four slices, and sprinkle with the red pepper flakes, black pepper, remaining 1/4 tsp salt, and pumpkin seeds. Serve within 10 minutes.
Notes
- Eat within 10 minutes of assembling for the best crunch.
- Pat sprouts completely dry before piling them on the avocado.
- Buy sprouts refrigerated and use them before the date printed on the package.
- Season the mashed avocado in the bowl, not after it’s on the bread.
- Pick a bread that stays firm after toasting, like sourdough or seeded rye.
Tips for Success
- Choose avocados that give slightly under gentle thumb pressure near the stem, which means ripe without being brown inside.
- Pat the rinsed sprouts completely dry with paper towels so extra water doesn’t soak into the toast.
- Toast the bread for 3 to 4 minutes until deep golden and stiff, so it holds the avocado without bending.
- Leave the avocado a little chunky when you mash it, since it spreads thicker and gives each bite some texture.
- Salt the avocado in the bowl before spreading, so the seasoning mixes through instead of sitting only on top.
Variations
- Add a jammy 6-minute egg, halved, on each slice for extra protein and a soft yolk.
- Swap the pumpkin seeds for crumbled feta and thin radish slices for a salty, crisp finish.
- Use seeded rye or gluten-free sandwich bread in place of sourdough, and toast gluten-free slices a minute longer.
Storage and Reheating
Broccoli sprout and avocado toast is best eaten fresh, within 10 minutes of assembling. The toast softens, the sprouts wilt, and the avocado darkens if it sits, so I don’t store assembled slices.
Make ahead by mashing the avocado with the lemon juice and salt up to 1 day in advance. Press plastic wrap directly onto the surface and refrigerate. A thin top layer may darken, so stir it in or scrape it off before spreading.
Keep unwashed sprouts in their container in the fridge with a dry paper towel on top, and use them within 3 to 4 days and before the date on the package. Rinse them just before using. Toast the bread fresh each time.
Serving Suggestions
Broccoli sprout and avocado toast works best next to something warm. A soft-boiled egg, a bowl of tomato soup, or a mug of coffee all fit.
For a bigger lunch, add a cucumber and chickpea salad on the side. It’s cold, crunchy, and doesn’t compete with the toast.
For kids, cut the toast into fingers and skip the chili flakes. Health agencies advise young children to avoid raw sprouts, so top theirs with thin cucumber slices instead.
FAQ
Why is my avocado toast soggy when I add sprouts?
Soggy toast usually comes from wet sprouts or toast that wasn’t firm enough. Pat the rinsed sprouts dry with a paper towel and toast the sourdough for 3 to 4 minutes until deep golden and stiff. Assemble right before eating and serve within 10 minutes, since the toast keeps absorbing moisture from the avocado and sprouts.
Can I use alfalfa sprouts or microgreens instead of broccoli sprouts?
Yes. Alfalfa sprouts work and taste milder and a little grassy, while baby arugula or pea shoots give you a peppery bite without the raw sprout concern. Use about 1 1/2 packed cups. Broccoli sprouts bring the sharpest, most mustard-like flavor, so add a little extra lemon if you swap in something gentler.
Can I mash the avocado for broccoli sprout avocado toast the night before?
Yes, you can mash the avocado up to 1 day ahead. Stir in the lemon juice and salt, press plastic wrap directly onto the surface so no air touches it, and refrigerate. A thin top layer may darken slightly, so stir it in or scrape it off. Toast the bread and add the sprouts fresh, since those don’t hold.
Are raw broccoli sprouts safe to eat on toast?
Raw broccoli sprouts carry a small but documented risk of bacteria like Salmonella and E. coli, because the warm, humid conditions they sprout in also suit bacteria. Buy refrigerated sprouts, check the date, keep them cold, and rinse before use. The FDA advises children, older adults, pregnant people, and anyone with a weakened immune system to avoid raw sprouts.
What can I serve with broccoli sprout avocado toast to make it a full meal?
A soft-boiled or fried egg is the easiest way to turn two slices into a full breakfast. For lunch, serve the toast with tomato soup or a simple cucumber and chickpea salad. Sliced oranges or a small skyr berry breakfast bowl on the side keep the plate fresh, and black coffee or green tea suits the peppery bite.
Is broccoli sprout and avocado toast vegan or gluten free?
Broccoli sprout and avocado toast is vegan as written if your bread contains no milk, honey, or egg, which most plain sourdough doesn’t. For gluten free, use a sturdy gluten-free sandwich bread and toast it a minute longer, because those slices are softer. Skip the pumpkin seeds if you need a seed-free plate.
