Pumpkin Avocado Toast

Author: Recipes_kw
No ratings yet
Prep Time 10 minutes
Total Time 10 minutes
Course Breakfast, Main Course, Snacks
Cuisine American
Servings 2 Servings
Calories 399.65 kcal


  • Food Processor
  • Stove


  • 1/2 cup peas frozen, thawed
  • 2 tsp lemon juice fresh squeezed, no sugar added or preservatives
  • 1/2 tsp sea salt divided
  • 1/8 tsp black pepper fresh cracked
  • 1 tsp tarragon fresh, minced
  • 1 tsp olive oil extra virgin
  • 1 tbsp pumpkin seeds raw, no shells
  • 4 slices bread whole wheat, toasted
  • 1 avocado pitted, sliced


  • Place the peas, lemon juice, 1/4 tsp sea salt, pepper, and tarragon in a food processor. Pulse until blended but still chunky.
  • Heat the olive oil in a small saucepan over medium heat then toast the pumpkin seeds.
  • Spread about 1 tablespoon of the pea mixture over each slice of bread.
  • Place 3 to 4 slices of avocado over each slice of bread then sprinkle with remaining sea salt and pumpkin seeds. Enjoy!

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Pumpkin Avocado Toast
Amount Per Serving (1 Serving)
Calories 399.65 Calories from Fat 194
% Daily Value*
Fat 21.61g33%
Saturated Fat 3.27g20%
Sodium 903.21mg39%
Potassium 787.63mg23%
Carbohydrates 42.33g14%
Fiber 12.91g54%
Sugar 5.69g6%
Protein 13.35g27%
Vitamin A 438.67IU9%
Vitamin B1 0.35mg23%
Vitamin B2 0.4mg24%
Vitamin B3 5.54mg28%
Vitamin B5 1.85mg19%
Vitamin B6 0.5mg25%
Vitamin C 26.68mg32%
Vitamin E 4.3mg29%
Vitamin K 36.64µg35%
Calcium 130.18mg13%
Copper 0.53mg27%
Folate 136.07µg34%
Iron 3.14mg17%
Manganese 1.7mg85%
Magnesium 114.9mg29%
Phosphorus 280.54mg28%
Selenium 17.86µg26%
Zinc 2.64mg18%
Ess-Methionine 67.75mg
Ess-Tryptophan 38.5mg
Ess-Threonine 147mg
Ess-Phenylalanine 170mg
Ess-Arginine 243.75mg
Ess-Lysine 247.5mg
Ess-Leucine 260.5mg
Ess-Isoleucine 155.25mg
Ess-Histidine 87.75mg
Ess-Valine 192.75mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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