Avocado toast with hemp oil – a quick and filling breakfast

Avocado toast is one of those breakfasts that looks simple, but with the right ingredients, it becomes a truly complete meal. A teaspoon of hemp oil on hot toast with avocado spread solves one problem that avocado alone does not address: the lack of omega-3 and omega-6 fatty acids. Avocado is rich in omega-9 (monounsaturated), but it does not provide enough PUFAs. Hemp oil has an omega-6 to omega-3 ratio of about 3:1 – perfectly complementing the fatty acid profile of avocado. Two minutes of preparation, 10 minutes including toasting, and you have a complete macro for a good start.

KEY INFORMATION
• Hemp oil: approx. 76–80% PUFA – complements omega-3 and omega-6 fatty acids, which avocado provides in small amounts (Callaway, Euphytica, 2004).
• The smoke point of hemp oil is about 165°C – add only to finished dishes, removed from heat, never for frying.
• The omega-6 to omega-3 ratio in hemp oil: approx. 3:1 – close to the optimal ratio for humans according to WHO (max 4:1).
• A tablespoon of hemp oil (15 ml) provides about 125 kcal, 14 g of fat, and vitamin E about 5 mg (USDA FoodData Central, 2023).

Why is it worth adding hemp oil to avocado toast?

Avocado is rightly praised for its monounsaturated fats (MUFA) – 100 g of avocado contains about 10 g of oleic acid (omega-9). The problem is that omega-9 is not the same as omega-3 and omega-6, which the body cannot synthesize on its own. Callaway (Euphytica, 2004) showed that hemp oil contains about 76–80% PUFA with an omega-6 to omega-3 ratio of about 3:1 – close to the optimal recommended by WHO (max 4:1). A teaspoon of hemp oil on toast complements what avocado does not provide.

Simopoulos (Nutrients, 2016) in a review of studies indicated that the Western diet has an omega-6 to omega-3 ratio of 15:1–17:1 instead of the optimal 4:1 or less. Regularly adding hemp oil (3:1 ratio) to daily meals improves this balance without supplementation. Avocado toast with hemp oil is just such a daily habit that makes nutritional sense.

From our experience, hemp oil on avocado toast tastes different than on a neutral base: the nutty aroma of hemp oil interacts positively with the buttery, creamy note of avocado. The effect is subtle but noticeable – definitely more pleasant than flaxseed oil, which often dominates and can be too intense.

Nutritional values – what do two toasts provide?

Two toasts (2 slices of sourdough bread + 1 ripe avocado + 2 teaspoons of hemp oil + 10 g of hemp seeds) provide about 480 kcal, 13 g of protein, 30 g of fat (mainly MUFA and PUFA), and 38 g of carbohydrates. The fiber from sourdough bread and avocado is about 9 g – Threapleton et al. (BMJ, 2013) demonstrated in a meta-analysis of 22 studies that regular fiber intake reduces the risk of cardiovascular diseases by 9–29%. This breakfast has a low glycemic load despite the bread – the fats from avocado and hemp oil slow down carbohydrate absorption.

Ingredients – what do you need?

Ingredients for 1 serving (2 toasts). The quality of the bread and the ripeness of the avocado are crucial for the flavor:

• 2 slices of sourdough bread (or whole grain, rye, possibly gluten-free)
• 1 ripe avocado (soft to gentle pressure, without black spots inside)
• juice from 1/2 lime or lemon
• a pinch of sea salt and a pinch of chili flakes or cayenne pepper
• 2 teaspoons of cold-pressed hemp oil
• 1 teaspoon of hulled hemp seeds (topping)
• optional: 1–2 poached eggs, a few arugula leaves, sliced radish, sesame, sprouts

How to prepare avocado toast with hemp oil – step by step?

Ten minutes from kitchen to table. If you're making a poached egg, start cooking it at the same time as the toaster – both will be ready at the same time.

Step 1. Toast the bread. Place 2 slices in the toaster. Sourdough bread is best toasted to a light golden color – if it's too dark, it becomes bitter and overpowers the avocado. An oven (200°C, 5 minutes) also works if you don't have a toaster.

Step 2. Prepare the paste. Cut the avocado along the pit, twist both halves in opposite directions to separate them. Scoop the flesh into a bowl with a spoon. Add lime juice, salt, and chili. Mash with a fork – do not blend, a few chunks of avocado in the paste are a plus. The citrus juice prevents oxidation and browning.

Step 3. Spread the toast. Spread the avocado paste generously on the hot toast – a layer of about 1 cm. The hot toast will slightly warm the avocado and bring out its aroma.

Step 4. Drizzle with hemp oil. Drizzle 1 teaspoon of cold-pressed hemp oil evenly over each toast. The oil will spread over the paste and slightly penetrate. Do not heat the oil – always add it to the finished dish, removed from the heat. The smoke point of about 165°C is the threshold at which PUFA begin to oxidize.

Step 5. Add toppings and serve immediately. Sprinkle with hemp seeds, optionally sesame and sprouts or arugula. If you're making a poached egg, place it on top now. Serve immediately – the avocado darkens after a few minutes. You can also try our recipe for green smoothie with hemp seeds as a complement to this breakfast.

Tips and variations

Avocado toast with hemp oil is a simple base with many variations. A few directions:

Version with salmon. Place 2–3 slices of smoked salmon on the avocado paste. Salmon adds extra omega-3 (DHA and EPA), which hemp oil and avocado do not contain in a form readily usable by the body. Acids from salmon + omega from hemp oil = a full range of PUFA in one breakfast.

Version with poached egg. Cook the poached egg simultaneously with toasting the bread: bring water with a teaspoon of vinegar to a boil, crack the egg into a bowl, gently slide it into the water, cook for 3 minutes. An egg on avocado toast with hemp oil makes a complete high-protein breakfast.

Spicy version. Add 1/4 teaspoon of sriracha or harissa to the avocado paste. Sprinkle the toast with toasted pumpkin seeds and a few capers. An intense, spicy version for active mornings.

Common mistake: using under-ripe avocado. An unripe avocado is hard, bitter, and does not yield a creamy paste. Check ripeness by gently pressing on the skin – it should yield slightly, not be hard like a ball. If you bought a hard avocado, place it in a paper bag with a banana for 1–2 days – it will speed up ripening.

Frequently asked questions

Why does hemp oil go well with avocado toast?

Avocado primarily provides omega-9 (MUFA), but has little omega-3 and omega-6. Hemp oil has an omega-6 to omega-3 ratio of about 3:1 according to Callaway (Euphytica, 2004) – it complements what avocado lacks, creating a complete profile of healthy fats.

How many calories do avocado toast with hemp oil have?

Two toasts with a whole avocado and 2 teaspoons of hemp oil provide about 450–500 kcal, 13 g of protein, 28 g of fat (MUFA and PUFA), and 38 g of carbohydrates. A tablespoon of hemp oil is about 125 kcal and 14 g of fat according to USDA (2023).

How to prevent avocado from browning on toast?

Lemon or lime juice slows down the oxidation of avocado due to vitamin C. Always add it to the paste. Eat the prepared toasts immediately – avocado darkens after a few minutes of exposure to air, although the taste remains unchanged.

Can hemp oil be used instead of olive oil on toast?

Yes, hemp oil perfectly replaces olive oil when used cold – on ready warm toasts. Hemp oil contains about 76–80% PUFA, significantly more than olive oil (about 11% PUFA). Do not use hemp oil for frying – the smoke point is about 165°C.

What type of bread pairs best with avocado toast and hemp oil?

Sourdough bread has a lower GI than regular toast, and fermentation improves mineral absorption. Whole grain rye bread is a fiber-rich alternative. Gluten-free bread (buckwheat, rice) works well for those with celiac disease without losing the flavor of the recipe.

This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.

Author: Michał Waluk · Published: 2026-05-04 · Updated: 2026-05-04