Breakfast · Beginner · 8 min

Avocado cucumber toast

Slice cucumber thinly so the topping is easier to bite.

Toastervegan4 ingredients

Recipe draft · Kitchen, scientific and editorial review pending. About review status

Rens D / Unsplash · Illustrative photo

Adapt an ingredient

Choose a version to preview its ingredients, steps and nutrient amounts. Each version changes one ingredient.

Using Cucumber, skin on. Slice cucumber thinly so the topping is easier to bite.

Original recipe →Avocado & tomato toastProtein: +0.2 g per serving · other values update in the preview

What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

80 g Wholemeal bread (vegan-labelled)Choose a vegan-labelled loaf for the displayed diet tags; other loaves may contain milk, egg or honey.Explore this ingredient →
80 g Avocado fleshExplore this ingredient →
100 g Cucumber, skin onExplore this ingredient →
10 g Lemon juice, freshly squeezedExplore this ingredient →

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: vegan. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Cereals containing gluten

Product labels need checking for: Soy, Sesame, Lupin, Milk, Eggs, Tree nuts.

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Toaster · Fork · Knife · Board

Before you cook

Follow the cooking, storage and use-by instructions on the products you use. Frozen vegetables may require cooking even when they look ready to eat.

When reheating cooked ingredients, heat until steaming hot throughout. Stir microwave food and follow its standing instructions to reduce cold spots. Reheat leftovers only once.

The listed grain and chicken amounts are already cooked where stated. Dry grains and raw chicken require different preparation. Weigh foods in the stated condition; edible portions exclude shells, stones and discarded peel.

Food Standards Agency cooking guidance →

Toast the bread. Wash and thinly slice the cucumber.
Scoop the avocado flesh into a bowl and mash with the lemon juice using a fork.
Spread the avocado mash on the toast and top with cucumber.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Energy347 kcal

Protein12.2 g

Dietary fibre10.7 g

Total sugars5.9 g

Total fat14.7 g

Carbohydrate (by difference)45.3 g

Vitamins, minerals and other values

Folic acid0 µg

Food folate107.4 µg

Vitamin A (RAE)10.6 µg

Folate (DFE)107.4 µg DFE

Choline, total39.63 mg

Vitamin D (D2 + D3)0 µg

Retinol0 µg

Isoleucine0.09 gKnown subtotal · 2 ingredient values missing

Leucine0.14 gKnown subtotal · 2 ingredient values missing

Lysine0.13 gKnown subtotal · 2 ingredient values missing

Cystine0.03 gKnown subtotal · 2 ingredient values missing

Valine0.11 gKnown subtotal · 2 ingredient values missing

Arginine0.11 gKnown subtotal · 2 ingredient values missing

Histidine0.05 gKnown subtotal · 2 ingredient values missing

Aspartic acid0.23 gKnown subtotal · 2 ingredient values missing

Serine0.11 gKnown subtotal · 2 ingredient values missing

Total monounsaturated fatty acids8.3 g

Total polyunsaturated fatty acids2.8 g

Niacin5.05 mg

Pantothenic acid1.9 mg

Vitamin B-60.42 mg

Calcium155 mg

Potassium748.5 mg

Zinc2.13 mg

Water194.2 g

Iron2.7 mg

Magnesium96.8 mg

Phosphorus236 mg

Sodium371.7 mg

Copper0.38 mg

Manganese1.93 mg

Vitamin C14.67 mg

Thiamin0.4 mg

Riboflavin0.27 mg

Folate, total107.4 µg

Vitamin B-120 µg

Tryptophan0.03 gKnown subtotal · 2 ingredient values missing

Threonine0.08 gKnown subtotal · 2 ingredient values missing

Methionine0.04 gKnown subtotal · 2 ingredient values missing

Phenylalanine0.1 gKnown subtotal · 2 ingredient values missing

Tyrosine0.05 gKnown subtotal · 2 ingredient values missing

Alanine0.11 gKnown subtotal · 2 ingredient values missing

Glutamic acid0.43 gKnown subtotal · 2 ingredient values missing

Glycine0.11 gKnown subtotal · 2 ingredient values missing

Proline0.09 gKnown subtotal · 2 ingredient values missing

Cholesterol0 mg

Total saturated fatty acids2.3 g

Alpha-tocopherol3.83 mg

Vitamin K (phylloquinone)39.44 µg

Beta-carotene96.3 µg

DHA0 g

EPA0 g

Total trans fatty acids0.02 g

Selenium21.19 µg

Sucrose0.15 g

Glucose2 g

Maltose0.83 g

Fructose2.8 g

Lactose<0.01 g

ALA0.2 gKnown subtotal · 1 ingredient value missing

Fluoride6.9 µgKnown subtotal · 2 ingredient values missing

Starch23.9 g

Linoleic acid1.2 gKnown subtotal · 2 ingredient values missing

Shop for this meal

1 serving, using your selected units. Checkmarks above last for this visit. Add the meal to My Plan for a saved shopping list.

Build a week & combine your list →

Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Wholemeal bread (vegan-labelled) — FDC 172688Bread, whole-wheat, commercially prepared
Avocado flesh — FDC 171705Avocados, raw, all commercial varieties
Cucumber, skin on — FDC 168409Cucumber, with peel, raw
Lemon juice, freshly squeezed — FDC 167747Lemon juice, raw

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

Follow a nutrient from an ingredient into the story of what it does in the body.

Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.