Seasoned smashed chickpeas make this vegan avocado toast high in protein and extra filling. The perfect quick healthy breakfast or light lunch. No nuts!
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 savory 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 extra plant-based protein to this already delicious meal, and take it to the next level. 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.
Why you'll love this recipe
- High protein but vegan. Avocado and smashed chickpeas make this toast protein-packed. Each serving contains around 16 grams of protein.
- Quick and easy. Takes 10 minutes to make on a busy morning. Great if you're new to a vegan diet and looking for easy breakfasts, but bored with oatmeal!
- 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.
Looking for more quick breakfast recipes?
Ingredients & Substitutions
Avocado - Provides a creamy base and and a dose of healthy fats. Make sure you have a 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 or lime juice in a pinch.
Chickpeas - The star of this high-protein vegan breakfast! 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, but whole grain bread is also good. 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!
Best bread for avocado toast
While you can use any type of bread, I strongly recommend using a good quality sourdough bread as it has a yeasty taste and crispy texture when toasted that perfectly compliment the savoury avocado topping. Whole grain toast is also delicious.
Gluten free option - Just make sure you're using gluten free bread (there are lots of options in supermarkets these days).
If you're looking for gluten free bread and you're based in Canada, I personally like Alkeme Sourdough Breads (not sponsored).
Best avocado toast toppings
If you want to mix it up and add extra flavor to your avocado toast, why not try any of the following:
- Sautéed garlic mushrooms and nutritional yeast (a personal favourite!)
- Cherry tomatoes and red pepper flakes
- Homemade red cabbage sauerkraut
- Strawberries and balsamic vinegar
- Cucumber & dill
- Maple roasted carrots
- Sautéed spinach
- Vegan cheese & tomatoes
- Vegan smoked salmon
- Tofu scramble and sesame seeds or hemp seeds
- Sautéed tempeh
How to make high protein vegan avocado toast
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.
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.
4) Spread avocado mash over toast slices
5) Top with smashed chickpeas.
6) Decorate with fresh herbs, microgreens or or veggies. You could optionally drizzle over a little olive oil if desired too. Enjoy!
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 made ahead as part of your meal prep and stored in an airtight container in the fridge for up to 3 days.
More high protein vegan breakfast ideas (recipes you can add protein to)
FAQS
Avocado contains some protein itself, but it's the chickpeas in this particular recipe that provide protein, making the meal extra filling. (See, high protein breakfasts are totally possible without relying on eggs or dairy!)
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 - I find both black beans and white beans work really well.
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!
High Protein Vegan Avocado Toast
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.
Notes
Nutritional information per serving
If you’ve tried this vegan 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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Rachael
Genius way to get in more protein without eggs. Love this take on avocado toast. Thank you!
Elizabeth
So happy you like it Rachel! I agree - it's nice to find something that isn't egg-based. 🙂
Helen at the Lazy Gastronome
This toast is so good. A perfect breakfast or lunch.
Elizabeth
Glad you're loving it Helen!
Tina
This is now my go-to way to make avocado toast. Love the addition of smashed chickpeas. It's so easy to make!
Elizabeth
Agreed! Speed is so important. Glad you're loving it.
Melinda
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!
Elizabeth
So happy you love it Melinda. And yes, lemon juice works so well as a substitute. Extra vitamin c!
TAYLER ROSS
I made this avocado toast for breakfast this morning and it was delicious! Definitely going to be a new regular breakfast!
Elizabeth
Oh I'm so pleased you liked it Taylor!
Krista
So good! I topped mine with arugula and it was amazing! Thank you!
Elizabeth
Great topping Krista! Such an easy high protein meal isn't it?
Trevon Orth
So good! The dill on top with the radishes blended the perfect flavor with the avocado and chickpeas. Very filling and delicious. Thank you for the recipe idea!
Elizabeth
Excellent customization! I hadn't thought to try dill. So glad you loved the recipe. 🙂
Sneha
Perfect high protein, high fiber breakfast! I added a bit of crumbled queso blanco to the chickpea mash and topped it with chili oil and pickled red onions. So delicious, thank you!
Elizabeth
That sounds absolutely delicious! Great substitutions. So happy you like the recipe 🙂