Avocado toast earned its cultural moment for good reason, but standard versions leave serious nutritional potential on the table. By blending two tablespoons of spirulina powder into the avocado base, this recipe transforms a trendy brunch item into a genuine anti-inflammatory powerhouse. Spirulina is among the most nutrient-dense foods on the planet by weight, providing complete protein, a rare plant-based source of active B12 (as methylcobalamin), and phycocyanin, a pigment with documented anti-inflammatory and antioxidant activity that gives this toast its striking teal-green colour.
The pairing with avocado is strategic, not just delicious. Avocado’s monounsaturated fats, primarily oleic acid, significantly enhance the absorption of fat-soluble carotenoids and fat-soluble vitamins present in both the avocado itself and the spirulina. Hemp seeds scattered on top contribute all nine essential amino acids and a near-ideal 3:1 omega-6 to omega-3 fatty acid ratio, reinforcing the anti-inflammatory profile of the dish. A squeeze of fresh lemon juice not only brightens the flavour but supplies vitamin C, which dramatically boosts the bioavailability of spirulina’s non-haem iron.
At Calibrated Cuisine, we do not believe healthy food should taste like a compromise. This recipe uses proper culinary technique, including gently warming the spirulina-avocado mixture to bloom the spices, choosing sourdough for its lower glycaemic response, and finishing with flaky sea salt and microgreens for textural contrast. The result is a meal that satisfies at every level: deeply savoury, visually arresting, and calibrated down to the microgram.
4
servings
Ingredients
- 3 mediumripe Hass avocados (approx 450g flesh)
- 16 gspirulina powder (4 tsp), divided
- 4 thick slicessourdough bread (approx 120g total)
- 2 tbspextra-virgin olive oil
- 2 tbspfresh lemon juice
- 1 tsplemon zest
- 2 tbsphulled hemp seeds
- 1 tspchilli flakes (Aleppo or Calabrian preferred)
- 1 tspground cumin
- 0.5 tspgarlic powder
- 20 gmicrogreens or pea shoots
- 1 tbsptahini
- —Flaky sea salt and cracked black pepper to taste
- —Optional: 1 soft-poached or jammy egg per serving for additional protein
Instructions
🔧 Equipment
- Halve and pit the avocados. Scoop the flesh into a medium bowl and immediately add the lemon juice and zest to prevent oxidation. Set aside.
- Heat the olive oil in a small saucepan over medium-low heat. Once shimmering, add the ground cumin, garlic powder, and half the chilli flakes. Swirl the pan and cook for 45 to 60 seconds until fragrant. Remove from heat and allow to cool for 2 minutes so the oil is warm but not hot.
- Pour the bloomed spiced oil over the avocado mixture. Add the spirulina powder and tahini. Use a fork to mash and fold everything together, leaving some texture. Season generously with flaky sea salt and cracked black pepper. Taste and adjust lemon juice or salt.
- Heat a ridged cast iron skillet or heavy frying pan over high heat for 2 minutes until very hot. Brush each sourdough slice lightly with a small amount of olive oil if desired, then press firmly into the skillet. Toast for 60 to 90 seconds per side until deep golden char lines form and the interior is crisp. This dry-toasting method creates more flavour than a pop-up toaster.
- Immediately spread a generous mound of the spirulina-avocado mixture onto each hot toast slice, pressing slightly so it anchors. Top with hemp seeds, the remaining chilli flakes, and microgreens. Finish with a final pinch of flaky sea salt and a light drizzle of olive oil. Serve at once.
- Scoop avocado flesh into the slow cooker insert. Add lemon juice, lemon zest, tahini, olive oil, cumin, garlic powder, half the chilli flakes, and the spirulina powder. Stir everything together roughly with a spatula, leaving the mixture chunky. Do not mash yet as the heat will further soften the avocado.
- Set the slow cooker to Low. Place the lid on slightly ajar (about 1cm gap) to allow steam to escape and prevent the mixture from becoming watery. Cook for 1 hour 30 minutes, stirring gently once at the 45-minute mark. The mixture will become warmer, more aromatic, and the spirulina will fully hydrate and integrate into the avocado fat.
- At the 1 hour 30 minute mark, switch the slow cooker to Warm setting. Use a fork to mash the mixture to your preferred texture, from chunky to nearly smooth. Season with flaky sea salt and cracked black pepper. The mixture can be held on Warm for up to 1 additional hour without significant quality loss, making this excellent for brunch spreads.
- About 5 minutes before serving, toast the sourdough slices. If you do not have a toaster or skillet available, lay the slices on a baking sheet and place them under a grill or broiler on high for 1 to 2 minutes per side until golden and crisp.
- Spoon the warm spirulina-avocado mixture onto the toasted sourdough. Top with hemp seeds, remaining chilli flakes, and microgreens. Finish with flaky sea salt and a drizzle of olive oil. The warmth of the spread against the crisp cold crunch of fresh microgreens is particularly appealing with this method.
- Add the olive oil, whole peeled garlic cloves (2 cloves, lightly smashed), cumin seeds (substitute for ground cumin in this method), and half the chilli flakes to a small heatproof ramekin or a 240ml mason jar. Place the trivet inside the Instant Pot inner pot and pour in 240ml water. Set the ramekin on the trivet.
- Secure the lid and set the pressure release valve to Sealing. Select Manual or Pressure Cook, set to Low pressure, and cook for 2 minutes. Once complete, allow a natural pressure release for 5 minutes, then carefully switch to Quick Release for any remaining pressure. Remove the lid away from you to avoid the steam.
- Carefully lift out the ramekin using silicone-tipped tongs. The oil will be fragrant and the garlic will be softened and slightly translucent. Allow the ramekin to cool for 3 to 4 minutes. Strain the infused oil through a fine mesh strainer directly over the bowl of avocado flesh, pressing the garlic through the mesh so it blends into the oil. Discard the cumin seeds.
- Add the lemon juice, lemon zest, tahini, spirulina powder, flaky salt, and cracked pepper to the avocado bowl. Mash and fold with a fork to your preferred texture. The pressure-infused confit oil gives the avocado base a noticeably richer, more complex garlic-cumin depth compared to the quick-bloom stovetop version.
- Toast the sourdough slices using your preferred method. The Instant Pot sauté function can also be used to toast bread directly in the inner pot if no other equipment is available: set to Sauté on High, brush bread with a thin film of oil, and press into the pot base for 60 to 90 seconds per side until golden.
- Spread the spirulina-avocado mixture onto the hot toast, top with hemp seeds, the remaining chilli flakes, and microgreens. Finish with flaky sea salt and a light drizzle of the any remaining infused oil from the ramekin.
- Preheat the oven to 220C (200C fan) or 425F. Line a large baking sheet with parchment paper. In a small oven-safe ramekin, combine the olive oil, ground cumin, garlic powder, and half the chilli flakes. Place the ramekin on the baking sheet.
- Arrange the sourdough slices on the same baking sheet. Brush the top surface of each slice lightly with water (not oil) so the surface develops a crisp, crackly crust rather than becoming greasy. Place the baking sheet on the middle rack.
- Roast for 8 minutes. Remove the baking sheet from the oven. The oil in the ramekin will be hot and fragrant. Use a spoon to stir it briefly, then carefully remove it from the baking sheet. Flip each sourdough slice over. Return the bread to the oven for another 4 to 6 minutes until deeply golden and completely crisp throughout, not just on the surface.
- While the bread finishes toasting, scoop the avocado flesh into a bowl. Add the lemon juice, lemon zest, tahini, and spirulina powder. Pour the warm roasted spice oil over the mixture and mash with a fork to your preferred texture. The roasted cumin in the oil has a noticeably nuttier, more developed character than the stovetop version. Season with flaky sea salt and black pepper.
- Remove toast from the oven. Let cool for 60 seconds so it firms up to maximum crispness. Spread the spirulina-avocado mixture generously over each slice. Top with hemp seeds, the remaining chilli flakes, and microgreens. Finish with a pinch of flaky sea salt. Serve immediately while the toast retains its crunch.
Nutrition Breakdown
Per 1 serving (makes 4)
Vitamins & Minerals
% Daily Value based on a 2,000 calorie diet (FDA reference)
🧬 Essential Amino Acids
% of recommended daily intake (RDA) per serving
🛡 Antioxidant Profile
The Nutrition Science
Spirulina’s anti-inflammatory credentials rest on phycocyanin, the C-phycocyanin pigment-protein complex that constitutes up to 20% of spirulina’s dry weight. Multiple in vitro and animal studies, including work published in the Journal of Nutritional Biochemistry, demonstrate that phycocyanin selectively inhibits cyclooxygenase-2 (COX-2) enzyme activity, the same target as common NSAID medications, while also scavenging hydroxyl and peroxyl radicals with greater efficacy than vitamin E on a per-gram basis. When combined with avocado’s oleocanthal-like polyphenols from the olive oil used in preparation, this dish attacks inflammation through at least three distinct biochemical pathways simultaneously.
The bioavailability story is equally compelling. Spirulina’s iron (approximately 2.8mg per 4g serving) is presented in a non-haem form that would normally be poorly absorbed. However, this recipe engineers enhanced absorption at two levels: lemon juice provides ascorbic acid that chemically reduces ferric iron (Fe3+) to the more readily absorbed ferrous form (Fe2+), and avocado’s fat content stimulates bile acid secretion, which further improves mineral uptake in the small intestine. Research published in The American Journal of Clinical Nutrition has shown that adding avocado to a carotenoid-containing meal can increase beta-carotene absorption by up to 13 times compared to fat-free meals.
Hemp seeds complete the amino acid profile in a nutritionally elegant way. Spirulina alone is notably low in methionine, while hemp seeds are one of the few plant foods with a well-balanced essential amino acid profile that is higher in methionine and cysteine. Together they create a complementary protein pairing with a PDCAAS (Protein Digestibility Corrected Amino Acid Score) approaching that of egg white, making this a genuinely complete plant-protein breakfast without any animal products.
Pro Tips
- Buy spirulina powder from a reputable supplier that provides third-party heavy metal testing certificates. Spirulina accumulates lead and arsenic from contaminated water sources, and batch-tested brands matter for daily consumption.
- To prevent the avocado-spirulina spread from browning if making ahead, press plastic wrap directly against the surface of the mixture to exclude all air, then store refrigerated for up to 4 hours. The lemon juice and spirulina’s antioxidant content both slow oxidation but do not eliminate it entirely.
- Aleppo pepper flakes are strongly preferred over standard dried red chilli flakes for this dish. They have a fruity, moderate heat with a slight oiliness that blends beautifully with the creamy avocado, whereas standard chilli flakes can deliver harsh spikes of heat that overpower the delicate spirulina flavour.
omg this is exactly what ive been looking for, i do a lot of morning runs and have been experimenting with what actually sits well pre-workout versus post-run, and spirulina has been such a game changer for my recovery inflammation but i was never sure about timing it before a run since its so protein dense. quick question though – would you say this is better as a post-run recovery meal or could someone get away with it 2-3 hours before a long run without feeling heavy? im thinking the sourdough carbs plus that complete protein profile could be clutch for refueling after, just want to make sure im not missing something about the algae/avocado combo and G
Log in or register to replyLove that you’re tuning into what your body actually needs around your workouts, Melanie! I do want to gently mention that while spirulina is amazing for iron and B vitamins, the B12 in it is largely in a form called cyanocobalamin that our bodies struggle to absorb efficiently, so I’d still recommend getting B12 from fortified foods or a supplement alongside it. That said, the hemp seeds in this toast are doing serious work here – they’re providing all 9 essential amino acids plus magnesium which helps with that post-run inflammation you mentioned, so you’re definitely on the right track!
Log in or register to replyThis looks absolutely wonderful, and I’m really glad you highlighted the B12 angle because that’s something I’ve been tracking carefully too. I actually layer spirulina into my avocado toast at least twice a week now, but I also always add a poached egg on top for that bioavailable B12 since, like Priya mentioned, the plant-based version isn’t absorbed as readily, and after eight years of managing my RA I’ve learned that bioavailability matters just as much as the nutrient being there. The hemp seeds are genius though – I love how they add that omega-3 punch, and I’ve noticed my mornings feel less inflammatory when I get that healthy fat pairing
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