Diabetes Forecast

By the Plate: Avocado Cheese Toast Breakfast

This breakfast spread is delightful: zesty ricotta cheese topped with avocado and pistachios (both sources of heart-healthy fats) and a good-morning kiss of honey. Count the kiwi and vegetable juice as one serving of fruit and one serving of veggies—and two good sources of vitamin C.


Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    Per Serving

    Avocado Cheese Toast

    Makes: 4 servings
    Serving Size: 1 toast
    Calories 180
    Fat 6 g
    Saturated Fat 0.8 g
    Trans Fat 0.3 g
    Carbohydrate 20 g
    Fiber 4 g
    Sugars 5 g
    Cholesterol 20 mg
    Sodium 310 mg
    Potassium 290 mg
    Protein 13 g
    Phosphorus 220 mg
    Choices: Starch 1, Carbohydrate 0.5, Lean Protein 1, Fat 0.5

    Avocado Cheese Toast

    • Makes: 4 servings
    • Serving Size: 1 toast
    • Preparation Time: 10 minutes


    1 cup nonfat ricotta cheese
    1/2 tsp. ground cumin
    1/2 tsp. fresh lemon zest
    1/4 tsp. kosher salt
    Pinch ground cayenne pepper
    4 slices whole wheat bread, toasted
    1/2 med. avocado, peeled and thinly sliced
    2 Tbsp. finely chopped pistachios
    1 tsp. honey


    1. Stir together the ricotta cheese, cumin, lemon zest, salt, and cayenne pepper.
    2. Spread the ricotta mixture onto the bread slices. Top with the avocado slices. Sprinkle with the pistachios and drizzle with honey.

    Note: The small amount of trans fat is from natural sources.

    Additional Foods in This Meal


    1/2 cup kiwi, peeled

    • Per Serving
    • Calories: 55
    • Carbohydrate: 13g
    • Choices: Fruit 1


    1/2 cup no-salt-added vegetable juice

    • Per Serving
    • Calories: 20
    • Carbohydrate: 5g
    • Choices: Nonstarchy Vegetable 1

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