Healthy Meal Prep
Avocado Toast with Cauliflower Mash Recipe

Avocado Toast with Cauliflower Mash


This version of avocado toast with cauliflower mash is hearty, delicious, and different, simply perfect for brunch, lunch or a hungry snack.


  • 2 cups cauliflower florets
  • ⅓ cup olive oil
  • ½ cup grated Parmesan cheese
  • 1 teaspoon lemon juice
  • 1 teaspoon ground black pepper
  • 1 teaspoon cayenne pepper
  • 2 slices whole-grain bread
  • 1 tablespoon light mayonnaise (Optional)
  • 1 avocado, thinly sliced


  1. Place cauliflower in a skillet over medium heat; drizzle with olive oil. Cook and stir until light golden, 5 to 7 minutes. Pour cooked cauliflower into a blender with Parmesan cheese, lemon juice, and black pepper. Blend until the mixture resembles mashed potatoes, 10 to 15 seconds.
  2. Toast bread, about 2 minutes, and spread light mayonnaise equally on each slice. Spread cauliflower mash equally over the toast. Place avocado slices over the cauliflower.

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Nutritional Information

Avocado Toast with Cauliflower Mash

Servings Per Recipe: 3
Calories: 459.8
% Daily Value *
protein: 21 %
carbohydrates: 6 %
exchange other carbs:
dietary fiber: 31 %
fat: 62 %
saturated fat: 38 %
cholesterol: 5 %
vitamin a iu: 9 %
niacin equivalents: 33 %
vitamin b6: 24 %
vitamin c: 65 %
folate: 27 %
calcium: 19 %
iron: 9 %
magnesium: 18 %
potassium: 17 %
sodium: 13 %
thiamin: 19 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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