Recipe: Avocado Tofu Toast

In the last year or so, morning toast got a major makeover in the form of a smashed avocado. Smooth and spreadable, avocado took over as the dairy-free, healthier-fat and simply decadent substitute for more traditional butter and cream cheese.

It’s been so popular that avocado toast has earned a permanent spot on restaurant menus and Instagram accounts everywhere. And while some like to keep it simple with just avocado and a sprinkle of salt, others continue to push boundaries, adding tahini, radishes and even bacon to the green spread.

But what about the bread, that crunchy canvas that balances all this creamy avocado goodness?

For those on low-sodium diets, toast poses a bit of a challenge: A single slice of bread often contains about 200 milligrams of sodium, and many types, like French or sourdough, may contain more than 800 milligrams of sodium per slice (depending on the product). And while low-sodium bread and homemade bread are both options to consider, tofu toast offers a next-level solution.

Now, a few caveats: Baked tofu toast requires a little more time than placing a slice in a toaster oven. And the mouthfeel of baked tofu may not be for everyone, as it feels a bit chewy rather than hard and crunchy.

As far as healthy snacks go, though, tofu toast offers a protein punch not found in traditional wheat products. Plus, it makes a great party trick when entertaining low-sodium, gluten-free and paleo eaters. To add extra flavor, you can marinate or spice the tofu before cooking. And just like with traditional avocado toast, feel free to layer on other colorful ingredients as desired.

Avocado Tofu Toast

Yield: 4 large toasts


1 block firm tofu (12 ounces), pressed and drained

Coconut oil spray or vegetable oil spray

1 avocado, sliced and pitted

1/2 teaspoon salt-free garlic powder

Freshly ground black pepper

Pinch red pepper flakes

Optional toppings: sprouts, thinly sliced radishes, chopped hard-boiled egg


Preheat oven to 425 degrees F. Cover a baking sheet with parchment paper.

Cut the tofu block in half, through the middle, making two blocks about 3/4-inch thick. Then slice the two blocks in half again, this time through the center, making 4 evenly sized pieces of “tofu toast.”

Place the tofu in a single layer on the parchment. Spray the top with oil and place the tofu in the oven to cook until golden, crispy and slightly bubbling on the top, about 20 minutes.

Take the tofu out of the oven, flip each piece over and spray with oil. Then place the tofu back into the oven to cook for another 10 minutes. Remove the tofu from the oven and let it cool slightly, about 5 to 10 minutes.

To serve, slather tofu toast with avocado and salt-free garlic powder. Sprinkle with the remaining spices and layer additional toppings as desired. Keep any leftover tofu toast in an airtight container, in the refrigerator for up to a week. Reheat in a 400 degree F oven for 5 to 8 minutes, or in a microwave for 1 minute.

Sodium content (plain firm tofu): 0 to 40 mg sodium (depending on the brand)

All sodium counts based on the USDA National Nutrient Database for Standard Reference release 26 and common marketplace products.

Jessica Goldman Foung began the blog to capture her adventures in a low-sodium life. She regularly writes about salt-free flavor tips and ingredient swaps. Her first cookbook was Sodium Girl’s Limitless Low-Sodium Cookbook, and she is currently working on her second.

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