Avo on toast recipe

The ultimate avocado on toast recipe for recovering post-workout

Posted by for Nutrition

Recover from your SWTC workout or your long run with this simple but delicious avocado on toast recipe from OSU. It’s packed with flavour, vitamins, protein, iron and calcium — all of which can help our muscles to repair quicker and keep our bones strong.

Avocado on toast is one of the most basic dishes in the world. All you’ve got to do is chop and avo and arrange it on a lightly toasted piece of bread, right? While the fundamentals might be simple enough, this recipe is all about adding extra taste and nutritional value to make it the perfect post-workout meal. 

This smashed avocado and prawn toast includes all kinds of juicy condiments and flavourful herbs. As well as the healthy fats from the avocado fruit, prawns are packed with protein, B vitamins (support the nervous system), calcium (for strong bones), selenium (supports the immune system) and iron (boosts energy). Fennel is a great source of fibre, potassium and folate — all of which go towards maintaining a healthy heart and skin. Dill is another plant that’s rich in vitamin A, C and magnesium.

The wasabi and vinegar aren’t just here to pack a flavour punch, either. Wasabi has antibacterial and anti-inflammatory properties, with a compound found in the vegetable (called p-hydroxycinnamic acid) being linked to healthy bone formation. Apple cider vinegar is widely thought to lower blood sugar levels, improve insulin sensitivity, and lower cholesterol and blood pressure. In other words, this dish is a one-stop shop for supporting your heart health, immune system and recovery capacity. Not so basic after all!


2 slices sourdough, toasted

1 large ripe avocado

1 tbsp OSU Original apple cider vinegar

½ lemon, juiced

¼ tsp wasabi paste (optional)

1 tbsp sesame oil

12 large king prawns

¼ of a bulb of fennel, finely sliced

½ a red chilli, sliced

2 sprigs of dill

1 tsp black sesame seeds


Heat the sesame oil in a frying pan and sear your prawns over a high heat for two minutes on each side. Once cooked, set aside until needed.

Scoop the avocado flesh into a bowl and add the OSU vinegar, wasabi (if using) and lemon juice. 

Begin mixing with a fork and finish with a whisk to create smooth texture.

Toast your slices of bread in the toaster or under the grill until golden brown.

Spread the avo mix over the toasted sourdough and top with the fennel slices and seared prawn.

Now sprinkle over the chilli slices, dill fronds and the sesame seeds.

For more healthy recipes, check out the Strong Women Training Club article library.

Recipe and images courtesy of OSU.

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Miranda Larbi

Miranda Larbi is the editor of Strong Women and Strong Women Training Club. A qualified personal trainer and vegan runner, she can usually be found training for the next marathon, seeking out vegan treats or cycling across London on a pond-green Tokyo bike.

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