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Avocado Goats Cheese Smash On Toast

Words cannot describe how completely, totally, absolutely obsessed we are with avocado toast, and it seems like the rest of the world is too!
Prep Time: 3 mins
Cook Time: 5 mins
Total Time: 8 mins
Serves: 1
Course: Breakfast
Cuisine: Australian
Dietary Requirements: Vegetarian
Author: I Quit Sugar


  • 1.5 tablespoon goats cheese
  • 1/2 avocado
  • 1/4 cup peas frozen and defrosted
  • 1.5 tablespoon mint finely chopped
  • 2 slices sourdough
  • 1/4 lemon juiced
  • salt and pepper to taste


  • Roughly mash goat's cheese, avocado, peas and mint together
  • Toast the bread
  • Top the toast with the mash
  • Squeeze over the lemon and season with salt and pepper to serve
Nutrition Facts
Avocado & Goats Cheese Smash on Toast
Amount Per Serving
Calories 408.2 Calories from Fat 205
% Daily Value*
Fat 22.8g35%
Saturated Fat 6.8g43%
Carbohydrates 32.9g11%
Fiber 7.5g31%
Sugar 4.1g5%
Protein 13.4g27%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

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Posted by I Quit Sugar

In May 2018 Sarah Wilson appointed 28 By Sam Wood as the sole custodian of all the IQS recipes that were freely available on the I Quit Sugar blog. At 28 we are committed to the cause of reducing processed sugar in our diets, so we have pledged that all freely available recipes remain free and available to the public. You can find them all at