Is Avocado Toast the Perfect Meal?

Picnik Austin's gluten-free avocado toast.

More than just Millennial hype, has Gen Y cracked the code on the most perfect breakfast for long days of crushing code and building artisanal crafts? 

This millennial thinks so. I’m currently on year two of eating avocado toast almost daily and have no plans of slowing down the avo-train. I’ve taken this delectable treat all over the world. It has fueled long runs and mountain climbing expeditions–and even longer days in the office. In fact, I’m currently enjoying a nice plate of avocado toast as I write this piece. 

My devotion to avocado toast is backed by two things: its inherent deliciousness and cold hard science.

Let us start on the surface-level attraction:

Simplicity: With only a few ingredients, it’s hard to get it wrong! I prefer ripe avocado, toasted whole grain bread, and just a drizzle of local honey on top. 

Flavor: You can make it sweet, savory, and even a bit salty—if that’s your style.

Aesthetics: Take any run-down shack of a bachelor pad, add a plate of avocado toast and coffee to the kitchen table, and voila! You’ve instantly transitioned from unemployed to aspiring young freelance tech entrepreneur.

Now to the science: At a very basic level, our bodies run on three types of fuel: lipids (fats), proteins, and glucose (that typically comes from carbohydrates). Good news: you can get all three of these fuel sources from your avocado toast! Requirements of each vary with factors such as body composition, lifestyle, and sex—so design your toast to meet your specific needs. Let’s breakdown our ingredients relative to our body’s energy consumption needs:

Avocado provides healthy fats (lipids): One of the trendiest superfoods, these fruits are high in monounsaturated fats (from oleic acid), potassium (more than a banana), and fiber. Oleic acid is known as a “heart healthy” fatty acid, and research points to improved blood levels of LDL and HDL, lower risks of heart disease, and overall improved cardiovascular health with regular consumption. 

Bread provides carbs that are converted to glucose: High in carbohydrates and a good source of plant protein, whole wheat toast will give your body and brain fast-acting energy for the day ahead! Another favorite is sourdough bread, but keep in mind that it doesn’t contain as much protein or fiber as classic wheat bread. 

Toppings provide extra protein and other nutrients: This is where we choose our own adventure! A good over medium egg or some hemp seeds will add more protein power to your toast (making great post-workout options). Some other popular topping options are sea salt, olive oil, local honey, and cracked pepper. 

However you decide to spread it, be sure to snap a cool pic so that all of your friends who aren’t currently eating avocado toast live vicariously through your good decisions. 

Dining out? Our favorite go-to local spots for sweet, savory goodness

Irene’s (Downtown): A hotbed for all things brunch in Austin, Irene’s gourmet avocado toast is known to cure hangovers and spark great conversation. 

Picnik (Multiple Austin locations): Offering a top-notch gluten-free option, Picnik Austin is spreading the love, one avocado at a time. 

Do Your Thing Coffee (Marfa, Texas): Okay, so Marfa isn’t technically local, but it may as well be, right? This toast is worth the drive! 

The Brew & Brew (Downtown): Up the carbs with this Avocado Toast Bagel that’s bursting with flavor. B&B features an eclectic mix of crunchy toppings including radishes, pomegranate seeds, and pepitas.


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