Keto Avocado Toast
Published August 15, 2022 • Updated February 26, 2026
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I make this keto avocado toast at least twice a week because it takes about 5 minutes and keeps me full through lunch. Creamy smashed avocado on toasted low-carb bread, finished with everything bagel seasoning and smoked salmon if I'm feeling fancy.
I started making this about four years ago when I realized I was overcomplicating keto breakfasts. Two slices of toasted bread, some smashed avocado, a sprinkle of everything bagel seasoning, and breakfast is done. The whole thing takes me about 5 minutes from start to plate.
The bread is everything here. I’ve tested at least six different keto breads for this, and the ones that toast up with a real crunch make all the difference. A soggy base turns the whole thing into a mess because the avocado slides right off. I went through Sola, Carbonaut, and a few others before landing on Franz Keto Bread. I keep it in my freezer and toast slices straight from frozen. 0g net carbs per slice and it comes out golden every time. If you prefer making bread from scratch, my vegan keto chaffle recipe makes a surprisingly crispy base for this too.
What keeps me coming back to this avocado toast is how flexible it is. Some mornings I keep it simple with just avocado and seasoning. Other days I pile on smoked salmon and capers, which turns it into something that feels more like a weekend brunch. If you like that smoked salmon combination, my smoked salmon breakfast scramble is another one I rotate through for breakfast.
Getting the avocado right matters more than people think. I’ve found that avocados with just a slight give when you press them spread the smoothest. Too firm and you’ll tear the bread trying to smash it. Too soft and you get a watery layer that slides off. I usually buy mine a few days ahead and let them ripen on the counter until they give just slightly when pressed.
This is one of those meals I reach for when I want something filling but don’t want to cook. 50 grams of avocado gives me about 9g of fat and 4g of fiber, which keeps me satisfied well into the afternoon. I’ve topped mine with a fried egg plenty of times when I want extra protein, and that combination of runny yolk mixed into the mashed avocado is one of my favorite things to eat. On days when I want something completely different, I’ll blend a quick avocado smoothie bowl instead.
My kids treat it like a build-your-own situation. I set out the toasted bread, the smashed avocado, and a few topping options, and they assemble their own. My daughter loads hers up with everything bagel seasoning (way too much, honestly). My son skips the salmon entirely and just does avocado with salt. It’s one of the few meals where nobody argues about what’s on their plate because they built it themselves.
How to make avocado toast keto friendly?
The only real change from regular toast is the bread. Use a keto loaf from the store or make your own. I’ve made this with store-bought sliced bread, homemade chaffles, and even toasted tortilla pieces. The rest is just avocado, seasoning, and whatever toppings you’re in the mood for.
A few things I’ve learned from making this hundreds of times:
- Toast until dark golden. Light toasting leaves the bread too soft to hold the avocado. I always go one shade darker than I think I need.
- Smash, don’t slice, for better coverage. Sliced avocado looks nice but slides off the bread. I press mine down with a fork and spread it to the edges.
- Season the avocado, not the bread. Everything bagel seasoning sticks to the avocado but bounces right off dry toast.
Key ingredients
This toast is made with just a few things. Swap the toppings for whatever you like best.
- Bread – Whether you buy a keto loaf or bake your own, look for one that toasts up crispy. I test every bread I recommend, and my current favorite is Franz Keto at 0g net carbs per slice.
- Avocado – I use about 50g per slice. Slightly ripe, not mushy. If you can’t smash it with a fork, it’s not ready.
- Smoked salmon – Adds protein and a salty richness. I look for sugar-free brands, which most are.
- Capers – Optional, but I like the briny pop they add alongside the salmon.
- Everything Bagel Seasoning – The one topping I never skip. I buy the Trader Joe’s version.
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Ingredients
2 slices keto bread -
50 grams avocado
-
2 oz smoked salmon, optional
-
1 teaspoon capers, optional
-
everything bagel seasoning
Step by Step Instructions
Step by Step Instructions
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
How many carbs are in an avocado?
A whole avocado has about 17g total carbs, but 13g of that is fiber. I track net carbs, so that's roughly 3-4g net for a whole fruit. I use about 50g per slice of toast (roughly a quarter of a large avocado), which comes to less than 2g net carbs. It's one reason I make this so often.
What's the best seasoning for this?
I use everything bagel seasoning about 90% of the time. The combination of sesame seeds, garlic, onion, and salt is exactly what avocado needs. When I want something different, I'll do flaky sea salt with crushed red pepper, or a squeeze of lime with tajin. I've tried garlic powder on its own and it's solid, but the everything bagel mix has more texture.
Can I make this without bread?
I've tried a few alternatives when I'm out of bread. Thick cucumber rounds work if you want something light and no cooking is involved. I've also used fried halloumi cheese as a base, which adds a salty crunch. My favorite breadless option is topping a chaffle with the smashed avocado and seasoning. The waffle texture holds everything well and the edges get crispy.
Can I make this ahead of time?
I prep toppings ahead but assemble right before eating. Avocado browns fast once it's exposed to air, so I keep whole avocados on the counter and cut them fresh each time. The bread I store frozen and toast from frozen. If I'm prepping breakfasts for the week, I'll batch breakfast quesadillas instead since those reheat much better. This toast is really a make-it-now kind of meal.
What's the best way to add an egg?
I fry mine over-easy in butter so the yolk stays runny. It goes right on top of the smashed avocado, and when you cut into it the yolk runs into everything. I've also done soft-scrambled eggs on the side, which makes it more of a full plate. If you want more keto breakfast ideas that pair with this, my keto french toast sticks make a good sweet addition alongside it.
Is this filling enough for a full meal?
With the smoked salmon included, I get about 15g of fat and 10g of protein per serving, which holds me through the morning. When I want something more substantial, I add a fried egg on top and make keto hash browns on the side. That combination keeps me full until lunch without any snacking.
What brand of everything bagel seasoning do you use?
I buy the Trader Joe's Everything but the Bagel seasoning. It's my favorite because the pieces are large enough to see and taste individually. I've tried a few grocery store brands and they work fine, but the TJ's version has more sesame seeds which I prefer. You can also make your own with equal parts sesame seeds, poppy seeds, dried garlic, dried onion, and flaky salt.
I had everything except the smoked salmon, so I fried an egg and laid it on top instead. The yolk broke over the avocado and the everything bagel seasoning and it came together in a way I didn't expect from a 4-minute breakfast. I'm sure the salmon version is great, but I'm keeping the egg swap for now.
That's the version I make when I'm out of salmon. Over-easy so the yolk runs into the seasoning. Sometimes I prefer it.
Tried a few versions of keto avocado toast and most fail the bread test. Either it's too dense and takes over, or it falls apart under the avocado. This one holds together and the everything bagel seasoning actually carries the flavor instead of just sitting there. Added smoked salmon and capers last week. That's a real breakfast.
The bread test is real. Smoked salmon and capers on there and it stops being a snack.
Made this a few times and still can't keep the bread crisp once the avocado goes on. Am I piling it on too thick, or does the bread brand matter more?
Both. 50g is about the limit before it starts making the bread soggy. The brand matters too (some hold up way better than others). What are you using?
Added lemon zest and red pepper flakes before smashing, then the everything bagel seasoning tied it all together. The brightness and heat made it feel intentional. Total accident, but it's the only way I make it now.
Lemon zest before smashing. Never thought to do that, but it makes sense. Gets worked in instead of just sitting on top. Trying tomorrow.
I cried a little making this, which sounds dramatic, but I used to have avocado toast every single morning before I started keto and I genuinely thought I was just done with that part of my life. Found some keto bread at Whole Foods last week and made this the next morning with everything bagel seasoning, and I just sat there kind of stunned. The smashed avocado on that toasted bread with the seasoning crunch on top, it was so close to what I remembered (not a sad consolation prize but actually close). The keto bread has a slightly different chew than what I used to use so it's not identical, but once I added the smoked salmon and capers I stopped caring about the difference. I'm still figuring out this whole keto thing and feeling like I'm constantly giving things up, so finding a recipe that gives something back matters more than I can really explain.
Smoked salmon and capers were my solution to the chew thing. Once they're on there you stop noticing. When keto gives something back, nothing else matters.