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Home » Recipes » Breakfasts » High Protein Vegan Avocado Toast

High Protein Vegan Avocado Toast

Published: May 1, 2023 Modified: Aug 30, 2023 by Elizabeth · 10 Comments

Seasoned smashed chickpeas make this vegan avocado toast high in protein and extra filling. The perfect quick savoury breakfast!

Jump to Recipe
Vegan avocado toast topped with chickpeas.

I was late to the party with avocado toast. For the longest time I didn't get what all the fuss was about, then one day - BAM! - it hit me.

Being a big fan of savoury breakfasts, the combination of crunchy sourdough and creamy avocado is indeed a match made in heaven and I've never looked back.

My only complaint was that it wasn't high in protein and didn't fill me up.

As someone who notices it when she doesn't have a high protein breakfast (I get hungry much quicker than I otherwise would), I needed to solve that ASAP!

And solve it I have. Chickpeas add protein to this already delicious meal, and I promise their taste doesn't overpower the avocado.

This high protein vegan avocado toast is quick, easy and delicious and I hope it helps you power up your breakfast game.

High protein vegan avocado toast with chickpeas, pea shoots and sprouts.

Why you'll love this recipe

  • High protein. Avocado and smashed chickpeas add a protein punch to this toast.
  • Quick and easy. Takes just 10 minutes to make on a busy morning. Great if you're new to a vegan diet and looking for easy meals!
  • Filling & satisfying. Will keep you fuller for longer because of the protein, and it tastes great.
  • Can be gluten free. Instead of using regular bread, switch to a gluten free variety.

Ingredients & Substitutions

Ingredients for high protein vegan avocado toast, including sourdough bread, avocado, chickpeas and herbs.

Avocado - Provides the creamy base for this toast. Make sure you have a perfectly ripe avocado (this is really important) that's slightly soft to the touch.

Apple cider vinegar - This gets mixed with the avocado to perfectly compliment its tanginess (trust me, it's great). If you don't have apple cider vinegar, I would use lemon juice.

Chickpeas - You can use canned chickpeas or those you've cooked yourself.

You can also sub in another kind of bean - I like using navy or cannellini beans. In a pinch, you could also sub in hummus if you want to save a few minutes!

Bread - Any bread works for this recipe. Personally I think sourdough has the best taste and texture as it gets nicely crispy when toasted. Feel free to use gluten-free bread if needed.

Microgreens, radishes or herbs - Totally optional, but these give a burst of extra nutrition and colour if you want your fancy looking avocado toast!

High protein vegan avocado toast on a pink plate with chickpeas, pea shoots and sprouts.

Best bread for avocado toast

While you can use any type of bread, I strongly recommend using a good quality sourdough as it has a yeasty taste and crispy texture that perfectly compliment the savoury avocado topping.

Gluten free option - Any bread works well here, but personally I love using good quality sourdough as I find it has a great taste that really compliments the avocado.

If you're looking for gluten free bread and you're based in Canada, I personally like Alkeme Sourdough Breads (not sponsored).

Vegan avocado toast topped with sprouts and microgreens.

Best avocado toast toppings

If you want to mix it up and try out some alternative toppings with your avocado toast, why not try any of the following:

  • Sautéed garlic mushrooms
  • Cherry tomatoes
  • Homemade red cabbage sauerkraut
  • Strawberries and balsamic vinegar
  • Cucumber & dill
  • Vegan cheese & tomatoes
  • Vegan smoked salmon

How to make high protein vegan avocado toast

Avocado being mashed in a bowl.

1) Toast slices of bread.

2) While bread is toasting, combine avocado flesh and apple cider vinegar in a small bowl. Mash until almost smooth. Season with salt and pepper.

Chickpeas being mashed in a bowl, with dishes of salt and pepper nearby.

3) In another bowl, mash chickpeas (this is definitely easiest using hands, though you can use a fork) until flaky. Season with salt and pepper.

Vegan avocado toast on a pink plate with a knife.

4) Spread avocado mixture over toast slices

High protein vegan avocado toast with chickpeas on a pink plate.

5) Top with smashed chickpeas.

High protein vegan avocado toast with chickpeas, pea shoots and sprouts.

6) Decorate with herbs, microgreens or radish slices and serve!


Check out my web story showing you how to make this avocado toast.

How to store

Avocado toast is best eaten fresh, and I don't recommend storing leftovers once made. Luckily, it's such a quick recipe to make, you don't really need to!

The smashed chickpeas can be prepared ahead however and stored in a sealed container in the fridge for up to 3 days.

More vegan high protein breakfast recipes

  • Savoury Vegan Muffins.
    Savoury Vegan Muffins (Gluten Free)
  • Ultimate Cooked Vegan Breakfast (vegan + gluten-free)
    Ultimate Cooked Vegan Breakfast (gluten-free)
Vegan high protein avocado toast topped with chickpeas.

FAQS

What makes this vegan avocado toast high in protein?

Avocado contains some protein itself, but it's the chickpeas in this particular recipe that provide protein, making the meal extra filling.

Can I use any beans instead of chickpeas?

Of course! Personally I really like chickpeas because I find they go 'flaky' when mashed unlike other beans, but feel free to use whatever you have.

Why do you put microgreens on top of your toast?

I love that they add a burst of nutrients to any meal, and they really lend a pop of colour to the toast. It makes it look extra appetizing! You can also try adding red cabbage sauerkraut or radishes for a pop of colour and flavour.

Check out my Reel showing you how to make Protein Packed Avocado Toast!

All vegan breakfast recipes

Two slices of high protein avocado toast topped with pea shoots and sprouts on a pink plate.
Print Recipe Pin Recipe
4.95 from 54 votes

High Protein Vegan Avocado Toast

Seasoned smashed chickpeas make this vegan avocado toast high in protein and extra filling. The perfect savoury breakfast! Can be gluten free.
Prep Time5 minutes mins
Cook Time5 minutes mins
Total Time10 minutes mins
Course: Breakfast, brunch, Main Course
Cuisine: gluten-free, healthy, vegan, vegetarian
Diet: Gluten Free, Vegan, Vegetarian
Servings: 1 person
Calories per serving: 497kcal
Author: Elizabeth Emery

Ingredients

  • 2 slices bread (gluten free if needed)
  • ½ large avocado (use a whole avocado if yours isn't large)
  • 1 teaspoon apple cider vinegar
  • ⅓ cup chickpeas (rinsed & drained)
  • Sea salt & black pepper
  • Microgreens, herbs, homemade sauerkraut or radish slices to garnish

Instructions

  • Toast slices of bread.
  • While bread is toasting, combine avocado flesh and apple cider vinegar in a small bowl. Mash with a fork or hands until almost smooth. Season to taste with salt and pepper.
  • In another bowl, mash chickpeas (this is definitely easiest using hands, though you can use a fork) until flaky. Season with salt and pepper.
  • Spread avocado mixture over toast slices, and top with smashed chickpeas.
  • Decorate with sprouts, microgreens or radish slices and serve!
Tried this recipe?Leave a rating above and mention @vancouverwithlove or tag #vancouverwithlove on Instagram!

Notes

Apple cider vinegar - If you don't have this, I would use lemon juice instead.
Chickpeas - You can sub in another kind of bean - I like using navy or cannellini beans. In a pinch, you could also sub in hummus.
 
Storage:
The smashed chickpeas can be prepared ahead however and stored in a sealed container in the fridge for up to 3 days.

Nutrition per serving

Calories: 497kcal | Carbohydrates: 58.2g | Protein: 16.2g | Fat: 24.2g | Saturated Fat: 4.7g | Sodium: 245mg | Potassium: 1092mg | Fiber: 18.8g | Sugar: 8.4g | Calcium: 110mg | Iron: 5mg

If you’ve tried this avocado toast recipe, please leave a comment or tip for others below.

I'd love to know how you’ve made it your own!

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Reader Interactions

Comments

  1. Rachael

    May 04, 2023 at 1:20 am

    5 stars
    Genius way to get in more protein without eggs. Love this take on avocado toast. Thank you!

    Reply
    • Elizabeth

      May 04, 2023 at 7:59 pm

      So happy you like it Rachel! I agree - it's nice to find something that isn't egg-based. 🙂

      Reply
  2. Helen at the Lazy Gastronome

    May 04, 2023 at 2:22 am

    5 stars
    This toast is so good. A perfect breakfast or lunch.

    Reply
    • Elizabeth

      May 04, 2023 at 7:59 pm

      Glad you're loving it Helen!

      Reply
  3. Tina

    May 04, 2023 at 1:29 pm

    5 stars
    This is now my go-to way to make avocado toast. Love the addition of smashed chickpeas. It's so easy to make!

    Reply
    • Elizabeth

      May 04, 2023 at 7:59 pm

      Agreed! Speed is so important. Glad you're loving it.

      Reply
  4. Melinda

    May 04, 2023 at 1:40 pm

    5 stars
    Excellent new spin on avocado toast! I used lemon juice instead of apple cider vinegar, thanks for the suggestion. The combination of smashed chick peas with the smooth avocado on crunchy toast is truly a winner. Great recipe!

    Reply
    • Elizabeth

      May 04, 2023 at 8:00 pm

      So happy you love it Melinda. And yes, lemon juice works so well as a substitute. Extra vitamin c!

      Reply
  5. TAYLER ROSS

    May 04, 2023 at 5:50 pm

    5 stars
    I made this avocado toast for breakfast this morning and it was delicious! Definitely going to be a new regular breakfast!

    Reply
    • Elizabeth

      May 04, 2023 at 8:01 pm

      Oh I'm so pleased you liked it Taylor!

      Reply

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