Avocado and Goat Cheese Toast

Vegetarian | Nut-Free
Sometimes the simplest of breakfasts can be the most filling and delicious. Loaded with healthy fats and plenty of savory flavor, this quick, no-frills breakfast can be ready in the amount of time it takes to toast your bread. If you want a little something more, sprinkle on some crushed red pepper flakes, or add 2 tablespoons of pomegranate seeds or 2 slices of crumbled bacon for even more flavor and flair.
Prep Time5 mins
Course: Breakfast
Keyword: Avocado, Goat Cheese, Nut free, vegetarian
Servings: 2
Calories: 137kcal


  • 2 slices

    whole-wheat thin-sliced bread

    (I love Ezekiel sprouted bread and Dave’s Killer Bread)

  • ½ avocado
  • 2 tbsp crumbled goat cheese
  • Salt


  • In a toaster or broiler, toast the bread until browned.
  • Remove the flesh from the avocado. In a medium bowl, use a fork to mash the avocado flesh. Spread it onto the toast.
  • Add any toppings and serve.
  • Option tip: The options for topping avocado toast are endless. Some more ideas include adding a handful of microgreens, a tablespoon of crushed nuts, a tablespoon of Parmesan cheese, a couple of tomato slices, or a poached egg. Just remember that any add-ins will change the nutrient profile.


Excerpt from Diabetic Cookbook and Meal Plan for the Newly Diagnosed: A 4-Week Introductory Guide to Manage Type 2 Diabetes, by Lori Zanini RD CDE, published by Rockridge Press. Copyright © 2018 by Callisto Media. All rights reserved.

Slow Cooker Breakfast Casserole

Course: Breakfast
Cuisine: American
Keyword: Casserole, Slow-Cooker
Servings: 9
Calories: 220kcal


  • Nonstick cooking spray
  • 1 pound lean turkey breakfast sausage
  • 4 cups frozen shredded hash browns
  • 2 scallions, white and green parts, minced
  • 3/4 cup shredded low-fat cheddar cheese
  • 1 large red or yellow bell pepper, finely diced
  • 1 small onion, finely diced
  • 8 eggs
  • 1 cup skim milk
  • 1 teaspoon salt-free all-purpose seasoning (such as Spike or Mrs. Dash)
  • 1/2 teaspoon ground black pepper


  • Cook turkey breakfast sausage. Then set aside to cool slightly.
  • Coat the inside of the slow cooker with cook­ing spray. Add hash browns, scallions, cheese, bell pepper, onion, and cooked sausage. Stir to combine.
  • In a medium bowl, whisk together eggs, milk, salt-free seasoning, and pepper. Pour over the hash brown mixture and mix again to incorporate.
  • Cook on high 4 hours.


Excerpt from The Diabetes Cookbook published by American Diabetes Association.