Start your day with this Vegan Smashed Avocado and Tomato Bagel with Chia Seeds—a simple yet satisfying breakfast option that’s packed with flavor and nutrients. The creamy smashed avocado pairs perfectly with juicy tomatoes, while a sprinkle of chia seeds adds texture and a boost of omega-3s.
Whether you’re enjoying a quick morning bite or preparing a light brunch, this bagel delivers a wholesome balance of flavors and textures.
Why You’ll Love This Recipe
- Quick and Easy: Ready in under 10 minutes for a fuss-free meal.
- Nutrient-Packed: Full of healthy fats, fiber, and antioxidants.
- Customizable: Add your favorite toppings for a unique twist.
- Perfect for Any Time of Day: Enjoy it for breakfast, lunch, or as a snack.
Ingredients
- 1 whole grain bagel (or gluten-free bagel if needed)
- 1 medium ripe avocado, peeled, pitted, and smashed
- 1/2 teaspoon lemon juice
- 1/4 teaspoon sea salt (or to taste)
- 1/4 teaspoon black pepper (or to taste)
- 1/2 cup cherry tomatoes, sliced
- 1 teaspoon chia seeds
- 1 teaspoon olive oil (optional, for drizzling)
Optional Add-Ons:
- Fresh basil or parsley
- Red chili flakes (for a spicy kick)
- Everything bagel seasoning
Ingredient Breakdown
Avocado
Rich in monounsaturated fats and packed with fiber, avocado provides the creamy base for this recipe.
Tomatoes
Juicy and full of antioxidants like lycopene, tomatoes add a fresh, tangy flavor.
Chia Seeds
These tiny powerhouses are high in omega-3 fatty acids, protein, and fiber, making them a nutrient-dense topping.
Instructions
Step 1: Toast the Bagel
- Slice the bagel in half and toast it to your desired level of crispiness.
Step 2: Prepare the Smashed Avocado
- In a small bowl, mash the avocado with a fork until creamy but slightly chunky.
- Stir in the lemon juice, sea salt, and black pepper.
Step 3: Assemble the Bagel
- Spread the smashed avocado evenly over each half of the toasted bagel.
- Layer the sliced cherry tomatoes on top of the avocado.
Step 4: Add Toppings
- Sprinkle chia seeds over the tomatoes.
- Drizzle with olive oil if desired, and garnish with fresh herbs or chili flakes for extra flavor.
Picture Gallery
Tips and Variations
- Switch the Tomatoes: Use heirloom tomato slices for a sweeter, more colorful option.
- Add Protein: Top with hemp seeds or a sprinkle of nutritional yeast.
- Make It Gluten-Free: Use your favorite gluten-free bagel or toast.
- Go Gourmet: Add vegan cream cheese as a base layer before spreading the avocado for an extra creamy bite.
- Include Veggies: Add sliced cucumbers, radishes, or arugula for a crunch.
Nutritional Information (Per Serving – 1 Bagel Half)
- Calories: 220
- Protein: 6g
- Carbohydrates: 28g
- Fat: 10g
- Fiber: 6g
- Vitamin C: 20% of the daily value
- Potassium: 15% of the daily value
This bagel is a nutrient-packed option that provides long-lasting energy.
Conclusion
This Vegan Smashed Avocado and Tomato Bagel with Chia Seeds is the perfect combination of creamy, crunchy, and juicy. It’s quick to make, loaded with healthy ingredients, and endlessly versatile for any meal of the day.
Have you tried this recipe? Share your favorite toppings, tips, or variations in the comments below! Don’t forget to tag us on social media with your avocado bagel creations—we’d love to see your photos.
Frequently Asked Questions
1. Can I use a different type of bread?
Yes! Try using whole grain toast, English muffins, or pita bread as an alternative to bagels.
2. How do I keep the avocado from browning?
Mixing in lemon or lime juice helps slow oxidation and keeps the avocado fresh for longer.
3. Can I prep this ahead of time?
You can prepare the avocado mixture and slice the tomatoes in advance, but it’s best to assemble the bagel just before serving for maximum freshness.
4. What pairs well with this bagel?
Pair it with a fruit smoothie, a side of roasted sweet potatoes, or a cup of herbal tea for a complete meal.
5. Can I skip the chia seeds?
Absolutely! You can replace them with hemp seeds, sesame seeds, or leave them out entirely.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.