Keto avocado toast, my twice-a-week habit: creamy smashed avocado on toasted low-carb bread with everything bagel seasoning. 3g net carbs, 16.5g protein. About 5 minutes, keeps me full through lunch, 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.
What I put on avocado toast
The base recipe is avocado on toast, and that’s great on its own. But what goes on top is where I have fun with it. Here are the toppings I rotate through most:
Fresh herbs like basil or dill. I tear basil by hand and scatter it on top right before eating.
Crushed red pepper or a few drops of hot sauce for heat.
A fried egg on top. The runny yolk mixes into the avocado and it’s so good.
Quick pickled red onions. I keep a jar in the fridge at all times. They add crunch and acidity.
Shredded parmesan or seeds (sesame, pumpkin, or sunflower) for texture.
A drizzle of good olive oil and flaky salt. Simple but it works.
Sliced tomato and basil with balsamic vinegar. Basically bruschetta on keto bread.
A squeeze of lemon or lime juice. Brightens everything and slows the avocado from browning.
Garlic powder under the everything bagel seasoning. I do this when I want extra flavor without adding another topping.
Keto breads I've actually tested
I don’t always make bread from scratch for this. When I want it fast, I grab a store-bought loaf. I’ve tested a handful of brands over the years, and the biggest difference is how they toast. Some get genuinely crispy, others stay soft and kind of chewy. Here are the three I keep buying:
Franz Keto Bread:0g net carbs per slice. This is my go-to. It toasts up golden and holds avocado without buckling. Contains gluten.
Sola Bread: 2g net carbs per slice. Slightly sweeter than Franz, which I actually like for plain toast. Contains gluten.
Carbonaut Low Carb Bread: 1-2g per slice. They have both gluten-free and wheat versions. I’ve tried both. The wheat one toasts crispier, but the gluten-free option is decent if you need it.
I’ve also made this on toasted keto tortillas cut into pieces. Not traditional, but it works when I’m out of bread.
How I pick the best avocados
I buy avocados almost every week, and I’ve gotten much better at picking them over time. Here’s what I look for at the store:
Check the firmness first. A ripe avocado gives slightly when you press it with your thumb but doesn’t feel mushy. If it’s rock hard, it needs 2-3 more days on the counter. If it dents easily, it’s probably brown inside.
I also pop the little stem cap off and check the color underneath. Bright green means it’s ready. Dark brown means it’s past its prime. If the stem won’t come off easily, it’s not ripe yet.
For this recipe, I want avocados that are soft enough to smash with a fork but still firm enough to hold some shape on the bread. I’ve found that buying them slightly underripe and letting them sit on the counter for 2-3 days hits the sweet spot every time. If I need to speed things up, I put them in a paper bag with a banana overnight and they’re usually ready by morning.
How I store avocados and bread
Storing avocados
I only cut what I’m going to use right away, and I assemble the toast right before eating rather than making it ahead. Once an avocado is exposed to air, it starts browning within about 30 minutes. If I have leftover mashed avocado, I press plastic wrap directly onto the surface (not just over the container) and refrigerate it. A squeeze of lemon juice slows the browning too. I also freeze avocados when they’re on sale, which saves money and means I always have some on hand.
Whole uncut avocados stay on my counter until they’re ripe, then I move them to the fridge where they hold for another 3-4 days.
Storing bread
I keep my keto bread in the freezer and toast slices straight from frozen. Most keto breads don’t have preservatives and will mold fast at room temperature, especially the gluten-free ones. Freezing keeps them fresh for weeks and they toast up just as well as fresh slices. If you’re going through a loaf within a week, the counter is fine for shelf-stable brands.
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 for two slices. 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.
Toast two slices of bread in a toaster, under the broiler in the oven or in an air fryer.
2
Add avocado
Smash or slice avocado onto each slice of toasted bread. Sprinkle everything bagel seasoning.
3
Add toppings
To each slice, top with smoked salmon and capers if using.
Nutrition
Per serving: 2 slices
Calories
319
Fat
23.5g
Protein
16.5g
Total carbs
34g
Net carbs
3g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
Frequently Asked Questions
Is avocado toast keto?
Yes, as long as the bread is keto. My version comes to 3g net carbs for two slices. A whole avocado has about 17g total carbs, but 13g of that is fiber, so it is roughly 3-4g net for the whole fruit. The 50g I spread across two slices comes to less than 2g net. Franz Keto Bread adds 0g net carbs per slice, so the bread is the only thing that changes from regular avocado toast.
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.
What seasoning do you put on keto avocado toast?
Everything bagel seasoning, about 90% of the time. I buy the Trader Joe's Everything but the Bagel version because the pieces are large enough to see and taste individually, and it has more sesame seeds than the grocery store brands I've tried. You can make your own with equal parts sesame seeds, poppy seeds, dried garlic, dried onion, and flaky salt. When I want something different, I do flaky sea salt with crushed red pepper, or a squeeze of lime with tajin. Season the avocado, not the bread, so it sticks.
Can I add an egg to keto avocado toast?
Yes. The base recipe is egg free, so it works either way. When I want extra protein I fry an egg over easy in butter and set it right on top of the smashed avocado, so the yolk runs into everything when you cut in. Soft scrambled eggs on the side turn it into a full plate instead.
I’m three weeks into keto and breakfast was the problem. Five minutes. 3 net carbs. Nobody warned me about the everything bagel seasoning on warm toast. Does smoked salmon change the macros much?
Smells like a deli when the everything bagel seasoning hits the warm toast. My son picks capers off everything, but once the smoked salmon was on top he just ate the whole slice without a word. First time he’s finished avocado toast without surgical caper removal.
‘Surgical caper removal’ is going in my vocabulary. The salmon hides them well enough that you still get the brine, just without giving the kid something to pick at.
Put these out at a potluck brunch last weekend alongside the regular stuff. A friend who makes avocado toast at home all the time picked one up, turned it over a couple times, then just ate it. Her only question was where I got the everything bagel seasoning. Not what the bread was. Just the seasoning. Still pretty new to keto cooking, so I’m keeping track of what’s actually worth making again.
Figured out something that actually changes the whole thing: salt the avocado and let it sit for 90 seconds before smashing. Comes out actually creamy instead of chunky, and stops tearing the bread when you try to spread it. Also switched from the toaster to the broiler. Bread holds up completely differently under the salmon and capers, no soggy middle pulling apart on you. Two small changes and now I can’t make it the old way.
Salting first and waiting 90 seconds, never done that. The broiler swap I did a few months ago and won’t go back. That soft spot in the middle was always the thing.
I’ve been prepping smashed avocado on Sunday nights, keeping it in the fridge all week. It’s basically become my whole weekday morning. The everything bagel seasoning is what makes it feel like an actual breakfast, not just avocado on bread. Three minutes, 3g net carbs, full until noon. Haven’t opened the cereal cabinet in a month.
Keto bread always felt too soft for this, but it toasted up sturdy enough. The everything bagel seasoning with smoked salmon is the part I keep coming back for.
Trader Joe’s Everything but the Bagel seasoning if you haven’t tried it. The pieces are big enough to actually taste individually. Makes a difference with the salmon.
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.
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.
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.
