Grilled Corn, Tomato and Avocado Bread Cups

Thinking about firing up the grill this Monday? Try this simple, snackable recipe featuring some of summer’s most sensational (and grill-able!) produce. It’s perfect for feeding a crowd and easily doubles or triples.

This recipe comes to us from Dixya of Food, Pleasure and Health.

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Serves 3-6

  • 6 slices sprouted bread
  • 1 ear corn, shucked and cleaned
  • 8-10 cherry tomatoes
  • 1/2 onion, sliced
  • 1/2 avocado, mashed
  • salt, pepper to taste
  • oil for grill
  • 2 tablespoons grated parmesan cheese (optional)
  • cilantro, for garnish (optional)

Preheat the oven to 375F and spray a muffin tin.

Cut the edges of the bread then use a rolling pin to flatten the bread. Once it is flat, press bread slices into muffin tins. Bake it in the preheated oven for 12-15 minutes until crispy.

Heat a grill pan over medium heat and gently brush it oil. Place tomatoes and corn on the pan. Let it grill for 8-10 minutes on each side. Remove from the pan once corn is grilled evenly and tomatoes are soft. Using a pairing knife, cut the kernels off the cob into a small bowl.

Meanwhile, heat another pan with little oil and saute onion until it is soft.

Combine corn kernels and tomatoes into the pan with sauteed onions. Add in mashed avocado and parmesan cheese if using.

Season it with salt and pepper as needed.

Add fillings evenly into bread cups, sprinkle more parmesan cheese if desired. Let it bake for additional 3-5 minutes.

Garnish with cilantro before serving.


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Nutrition Information

Grilled Corn, Tomato and Avocado Bread Cups

Servings per Recipe: 6

Amount per Serving

Calories:  180

Calories from Fat:  43

Total Fat:  5g

Saturated Fat:  1g

Cholesterol:  3mg

Sodium:  185mg

Potassium:  609mg

Carbohydrates:  28g

Dietary Fiber:  7g

Protein:  8g

Sugars:  7g

Vitamin A:  35%

Vitamin C:  53%

Calcium:  5%

Iron:  25%

View Our Nutritional Guidelines

The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.

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