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Is Avocado Bread Worth the Hype? A Registered Dietitian Puts It to the Test

Plus, the easy 3- ingredient recipe!

As a registered dietitian, I’m always on the lookout for innovative and nutritious trending foods that can add variety to my diet. Recently, the viral craze of avocado bread caught my attention. The idea of creating a bread replacement using avocado, egg and cheese intrigued me, promising a blend of flavors and nutrition in a convenient and straightforward recipe.

Avocado bread has captured the attention of foodies and health enthusiasts alike. The “toast-like-bread” has taken the wellness world by storm, with social media platforms buzzing about its delicious taste and health benefits. But I set out to try it myself and answer the question: Is this trendy dish truly worth all the hype? 

The trend of bread alternatives

It’s no surprise that there’s yet another option for a bread alternative. Avocado bread joins a lineup of trendy alternatives catering to various dietary preferences, including keto, Paleo and low-carb enthusiasts. Whether it’s cauliflower wraps, cottage cheese bread, cloud bread or the new avocado bread, these plant-based options provide a nutrient-dense, gluten-free, no-carb replacement to traditional bread. With ingredients like eggs and cheese typically serving as binders, the focus highlights the produce itself, making these bread alternatives not only unique and flavorful but also packed with essential nutrients. You can find these products in many supermarkets but whipping them up is easier than you think…and arguably tastier — and less expensive!

Related: This Avocado Chips Recipe Is the Ultimate Crispy Keto Snack + Uses Just 4 Ingredients!

Is avocado bread worth the hype?

Process of woman cutting avocado for toasts in kitchen interior. Woman preparing healthy breakfast at morning (avocado bread)
Lazy_Bear/Getty

I had fun with every aspect of  this recipe, mostly because it was so easy to make. With just a few simple ingredients from my fridge and minimal preparation, it’s a no-mess, budget-friendly option that is perfect for beginners in the kitchen.

Kelsey Rose, a fitness expert at www.shaep.co and one of the first influencers to post avocado bread, agrees. “I think avocado bread is definitely worth the hype,” she says. “It’s a creative way to enhance healthy dishes, as it is different, fun, tasty and easy to make with just three ingredients: cheese, egg and avocado.” 

As a dietitian in private practice and a mom of 6, I found the recipe for avocado bread to be straightforward and easy. I whipped it up in a matter of minutes. “Anyone can make it!” agrees Kelsey, “Even if you ‘think you can’t cook’ you seriously need 0 skill.”

Oftentimes, viral replacement hacks I’ve tried come out nothing like the description. But avocado bread is a game-changer for people looking for a healthy and delicious low-carb meal or snack in a hurry. In just a few minutes, you can have warm, golden avocado bread ready to enjoy. 

The taste test

a plate of avocado bread on a plate and some salmon
Beth Warren, RD

“Savory meets zesty cheesiness,” was my instinctive reaction to my first bite of avocado bread. The texture was on target: it toasted up to perfection, strong enough to hold any topper. It satisfied my need for crunch, and ended with a softer, chewy consistency inside. T

You can eat avocado bread alone, or slip these fun pairings between the slices:

  • Smoked salmon with capers
  • Tuna with pickled onions
  • Egg white salad with scallions
  • Sun-dried tomato dip with hemp seeds

Related: What to Do With an Avocado Pit? Surprise! You Can Use It for Cooking, Beauty, Crafts + More

Avocado bread’s nutrition profile

As a registered dietitian, I’m a major fan of the quality nutrition in avocado bread. Most Americans don’t hit their fiber intake for the day, and one avocado has a whopping 13.5 grams. (women need about 25 grams a day). Plus, between the cheese and avocado, you’ll get a nice amount of protein too. The balance of these macronutrients keeps you full and satisfied longer while managing blood sugar and weight. Kelsey adds, “I recommend starting your day with a savory breakfast high in protein and fat, so this totally fits the bill.” 

Related: Eating This Much Protein in the Morning Can Boost Weight Loss, According to Experts

Additionally, avocado bread is a great way to incorporate more plant-based heart-healthy, monunsaturated fats into your diet. This can have positive effects on cardiovascular health and cholesterol levels, thanks to the abundance of heart-healthy vitamins and minerals such as magnesium, vitamin A, vitamin C, vitamin E, vitamin K1, folate, vitamin B-6, niacin. Plus, avocado consumption is also proven in weight management and healthy aging.

The dish is a useful option for people looking to lower their total carbohydrate intake, like diabetics, or those who have dietary restrictions. Kelsey points out, “It’s a great option for people who cannot consume gluten, especially for those with gluten intolerance or celiac disease.

Related: Don’t Toss That Avocado Seed! Use It To Brew Up a Delicious, Heart-Healthy + Slimming Tea

Recipe: How to make avocado bread

Homemade fried fritters from courgettes with sour cream sauce, spicy herbs, garlic, towel and fork on a wooden table
Xanya69/Getty

Here’s Kelsey Rose’s viral avocado bread recipe:

Ingredients:

  • 1 avocado 
  • 1 egg 
  • 1 cup of mozzarella or Parmesan cheese (Violife, for a dairy-free alternative)

Instructions:

  1. Mix all ingredients together in a bowl.
  2. Place 1 Tbs-sized portions on parchment paper and flatten into a circular “toast”.*  
  3. Bake in the oven at 400°F for 30 minutes
  4. Sprinkle your favorite seasonings and top with your favorite toppings for a sandwich or eat it as is.

*Feel free to play with sizing per your preference.


For more on viral health trends, click through the links below!

“Cold Plunging Helped Me Finally Feel Joy Again!” — Experts Reveal Why It Works + How to Benefit

Sleepy Girl Mocktail: Does the Trendy Sip Live Up to the Hype? Experts Weigh in

Are Powdered Greens Worth It? Top Experts Weigh In

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