Department of Health & Human Services
Premiers Active April

Smashed Avocado with Feta and Sourdough

This delicious meal can be prepared in just a few minutes while you are toasting your sourdough!

Avocados are high in fat but contain the healthier ‘good’ fat, known as monounsaturated fat. They are rich in niacin, vitamin E and potassium and they do not contain any cholesterol. To increase the flavour of this dish, sprinkle some fresh chopped herbs instead of adding salt.

Serves: 4


  • 1 avocado, chopped
  • 100g reduced fat feta cheese
  • 1 tablespoon extra virgin olive oil
  • ½ lemon, juiced
  • Cracked pepper
  • ¼ teaspoon paprika
  • 1 tomato, sliced
  • ½ cup basil, roughly chopped, 1 tbsp thinly sliced to serve
  • 4 slices of wholegrain sourdough bread


1. In a bowl, smash the chopped avocado (so it’s still chunky).
2. Add the olive oil, feta cheese, lemon juice, pepper and paprika and mix well.
3. Add the basil and mix through lightly.
4. Toast the bread and spread ¼ of the avocado smash on top and place the tomato slices evenly across the bread.
5. Sprinkle with chopped basil and cracked pepper.

Recipe Source



Recipe supplied by Nutrition Australia Vic Division.

For more recipes visit


Last updated: March 28, 2019 at: 5:24 pm


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