Meet the new avocado toast: creamy, craveable and elevated with protein-rich beef. As eating habits shift toward balance over extremes, this brunch staple is evolving beyond its plant-based roots into something more omnivorous, more satisfying, and more aligned with how we want to feel throughout the day. At the same time, searches for high-protein breakfasts continue to climb, reflecting a growing appetite for meals that do more than just taste good. The result? A smarter, more complete take on avocado toast – one that delivers on flavour and function. And adding beef is one of the simplest, most delicious ways to get there.
The case for a protein upgrade
Avocado toast already brings plenty to the table. Rich in heart-healthy fats, fibre, and potassium, avocado supports satiety and sustained energy. But when paired with beef, it becomes something more powerful: a protein-forward meal that helps preserve muscle mass, supports metabolism and keeps you fuller, longer.
In fact, protein has become a cornerstone of how we think about eating well, particularly as we age. Adequate intake is linked to maintaining strength, and supporting overall vitality – key components of aging well. Whatever your age, but especially as you near the traditional age of retirement, a protein-rich breakfast can benefit anyone looking to stay energized, focused and satisfied throughout the day.
Beef and healthy aging
It’s not just about the taste experience, though. Lean beef is a high-quality protein source, providing essential nutrients that support energy production and overall wellness – and that’s exactly what you want at the start of your day. Beef – just 100 grams, or about the size of your palm – provides 35 grams of high-quality protein. It also delivers key nutrients often lacking in our diets*, like iron, zinc, and vitamin B12, all vital for healthy aging.
From brunch staple to anytime essential
Avocado toast may have earned its fame on brunch menus, but served with the aforementioned steak, it becomes a flexible, all-day favourite. Breakfast, lunch even a quick dinner: It adapts effortlessly while delivering meaningful nutrition. Delicious, absolutely, plus you’re hitting those recommended daily nutrient needs.
Avocado toast and lean beef: a perfect pairing
From a culinary standpoint, avocado toast is endlessly adaptable. Smashed or sliced, spread thick or layered lightly, avocado pairs beautifully with bold flavours and contrasting textures. Add a drizzle of pesto oil, a sprinkle of chili flakes, or a handful of fresh herbs, and you have something both simple and elevated. And when lean beef enters the picture? It transforms. Whether you’re laying thin slices of leftover striploin or freshly seared steak to your avocado toast, you’re adding depth of flavour, richness and that irresistible caramelized char with tender bite contrast.
A perfect example of this flavour innovation: avocado toast topped with sliced steak and tangy pickled onions. The richness of the beef is the perfect foil to the creaminess and mild flavour of avocado, while the acidity of the onions cuts through for balance. It’s a simple upgrade that delivers on taste, texture and nutrition.
Avocado Toast with Steak and Pickled Onions
Ingredients
- 1 lb 450 g thinly sliced cooked steak or roast beef
- 4 slices crusty bread
- 2 tbsp olive oil approx.
- 1 clove garlic halved
- 1 cup guacamole or mashed avocado
- Sliced pickled onion
Quick Pickled Onions
- Salt and pepper
- ½ cup vinegar
- 1½ tsp sugar
- 1 tsp salt
- ½ clove garlic
- pinch chili flakes
Garnish
- Sliced cucumber and radish
- Minced fresh herbs
- Black sesame seeds
Instructions
Avocado Toast
- Toast the bread. Drizzle with olive oil and rub with the cut side of garlic.
- Top each slice with avocado, beef, pickled onions and garnishes. Season to taste.
Pickled Onions
- Combine vinegar, sugar, salt, garlic and chili flakes in a saucepan. Bring to a boil, stirring to dissolve. Remove from heat, add sliced onion, and let sit for at least 15 minutes.
Find more inspiration on powering up your breakfast with the Eat Well, Age Well recipe collection.
source *Ahmed M, Praneet Ng A, and L’Abbe MR. Nutrient intakes of Canadian adults: results from the Canadian Community Health Survey (CCH5)-2015
