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    Home » Recipes » Breakfast

    By: Allie Petersen · Dated: March 25, 2022·Last Modified: June 1, 2023 ·This post may contain affiliate links. I earn from qualifying Amazon purchases. ·

    High Protein Avocado Toast (Vegan)

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    Add some protein to your favorite morning toast! This high protein avocado toast with 14 grams of protein will keep you full longer and is a healthy breakfast with seasoned white beans, nutritional yeast, and crunchy sprouts.

    Why you'll love this:


    • EASY: Just mash your white beans with your avocado and seasoning and spread on your favorite type of bread
    • FLAVORFUL: Creamy, crunchy, a hint of garlic and sprinkle of himalayan salt
    • HEALTHY: This high protein avocado toast is a great source of healthy fats, has 14g grams of plant protein, 9 g of dietary fiber and will keep you full all morning long!
    • VEGAN, DAIRY-FREE, AND GLUTEN-FREE (with GF bread)

    You will love this upgrade from your typical avocado toast. This recipe is an easy way to add extra protein and great for those who are love avocado toast (maybe with that Everything Bagel Seasoning, right??)

    I love adding on some microgreens and pickled onions for a nutritious breakfast. Microgreens add some great crunch and I love how beautiful they look on this toast!

    Looking for another delish breakfast? Try out these Cinnamon Roll Overnight Oats !

    Ingredients

    • 2 slices of bread: I love sourdough bread because it can hold the avocado mixture well without falling apart and also has a great crunch. It is also high in protein! One medium slice of sourdough bread has 8g of protein. You can also use another type of bread like a whole grain bread or a gluten-free bread if desired.
    • Ripe avocado: Make sure its at the ideal ripeness (I know, you have a 5 minute window to catch an avocado when it is perfectly ripe). Just make sure its soft enough that you can mash it. If it's too underripe, it will be hard to mash with the other ingredients.
    • White beans: You can use any type of white bean you like such as Great Northern Beans or Cannellini beans.
    • Lemon juice: This adds a little pop of citrus flavor to our toast.
    • Nutritional yeast: This is a good source of protein and adds a little bit of cheesy flavor.
    • Garlic powder: For a subtle garlic flavor use garlic powder. If you want it to be more garlic forward use freshly minced garlic.
    • Himalayan salt: I love to use a crushed himalayan salt because it adds some texture to the toast and bursts of saltiness. If you don't have this salt, you can use regular Iodized salt, sea salt, or Kosher salt
    • Microgreens: This is technically optional but I love to add these on top because they add the perfect crunch. Not to mention they have so many health benefits too including high vitamins and antioxidants! Broccoli microgreens have the most nutritional value.
    • Pickled onions (optional): I like these on top for the sourness and tanginess.

    🌿Did you know microgreens are 5x higher in antioxidants than their fully grown parents? They are great on top of toast, salads, sandwiches, blended into smoothies, and more!

    Substitutions/Variations

    Add even more protein:

    • Hemp seeds: High in protein and healthy fats
    • Greek yogurt: Mix in some non-dairy greek yogurt into your avocado bean mixture for more protein.
    • Bread: Sourdough bread already has a lot of protein (8g per medium slice) but you could also try a whole grain or sprouted grain bread (with ~7 g protein per slice).

    Add more fun toppings:

    • For some spice try red pepper flakes!
    • Add chopped cherry or roma tomatoes for some extra veg
    • Try out a Mediterranean twist with sundried tomatoes and/or kalamata olives.

    How to pick the perfectly ripe avocado

    1. Check the color: The color of the avocado skin can indicate its ripeness. Ripe avocados are typically dark green to black in color, while unripe avocados are bright green.
    2. Give it a gentle squeeze: Ripe avocados should be firm but be slightly soft when pressure is applied with your fingers.
    3. Check the stem: Remove the small stem on the top of the avocado. If it comes off easily and the area underneath is green, the avocado is ripe. If it's brown or black, the avocado may be overripe or bruised.
    4. Plan ahead: If you're not planning to use the avocado immediately, choose one that is slightly underripe and allow it to ripen at room temperature over a few days. To speed up the ripening process, place the avocado in a brown paper bag with a ripe banana or apple, which will release ethylene gas and help the avocado ripen faster.

    Instructions

    Step 1: In a small bowl, add you white beans and avocado and mash with a fork until combined. You can leave some piece of bean or avocado for texture.

    Step 2: Add in lemon juice, spices, and nutritional yeast. Mix until combined.

    Step 3: Toast your piece of bread until crispy and golden brown. I like to toast it over the stove with a little olive oil but you can also toast it in the regular toaster.

    Step 4: Spread avocado mixture on top of toast. Sprinkle with crushed himalayan salt, freshly ground black pepper, microgreens, and pickled onions (if desired).

    Storage

    Save your avocado pit! Place it in center of the avocado bean mixture and it can help so decrease the amount of browning. The lemon juice is also helpful to decrease browning. Store the leftover avocado bean mixture in an airtight container or bowl with plastic wrap on top for up to 2 days.

    two slice of high protein avocado toast with pickled onions

    FAQ

    How much protein is in this avocado toast?

    Each piece of toast has 14g of plant-based protein! A medium slice of sourdough bread has 8g of protein (on average). The white beans add 3-4g of protein. Nutritional yeast adds 2g protein. Avocado adds 1g of protein.

    What else can I use this spread for?

    This high protein avocado spread would be delicious on a veggie sandwich,wrap, or even burger. Instead of toast, put this spread on crackers or rice cakes for a delish high protein snack.

    Is avocado toast healthy?

    Avocado toast contains healthy fats (monounsaturated fats) which can lower cholesterol levels and reduce risk of heart disease. This high protein avocado toast also contains white beans which are higher in fiber and other vitamins. Nutritional yeast is also used in this toast and is often fortified with Vitamin B12.


    Tips

    • Pick the perfectly ripe avocado! One that is dark green, firm but slightly soft when squeezed, no soft spots, and when you remove the stem it should be green underneath.
    • Speed up the ripening process: Place the avocado in a brown paper bag with an apple or banana and place in a warm spot.
    • Choose a high-protein bread like sourdough or sprouted grain breads for the most protein.
    • Turn this into different high protein snacks: Instead of bread, add this high protein avocado mixture on crackers or rice cakes.

    Other tasty vegan breakfasts:

    • overhead shot of 4 different flavors of sweet potato toast.
      Easy Air Fryer Sweet Potato Toast
    • Photo of vegan brownie baked oatmeal slice on a plate.
      Fudgy Brownie Baked Oatmeal (Healthy, Vegan)
    • This is a photo of cinnamon roll overnight oats with a spoon and cinnamon sticks.
      The Best Creamy Cinnamon Roll Overnight Oats
    • Easy 3-Ingredient Banana Oatmeal Muffins

    ♡ Did you love this recipe? ♡

    Leave a ⭐️rating and ✏️comment below (I love to read them!) Tag us on Instagram with a photo or video of your dish 📸 @naturallieplantbased.

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    overhead shot of avocado toast with pickled onions and a lemon on the side

    High Protein Avocado Toast (Vegan)

    Allie Petersen
    This easy high protein avocado toast is creamy, lemony, and will keep you full all morning long with 14g of protein per slice! Top with your some microgreens and pickled onions for even more flavor and crunch.
    5 from 3 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Total Time 5 minutes mins
    Course Breakfast, Snack
    Cuisine American
    Servings 2 toasts
    Calories 334 kcal

    Ingredients
      

    • 2 large slices sourdough bread
    • ½ cup white beans Cannellini or Great Northern
    • ½ avocado
    • 1 tablespoon fresh lemon juice
    • 1 tablespoon nutritional yeast
    • ¼ tsp garlic powder
    • himalayan salt and fresh black pepper to taste

    Optional

    • microgreens
    • pickled onions

    Instructions
     

    • In a small bowl, add you white beans and avocado and mash with a fork until combined. You can leave some pieces of bean or avocado for texture.
    • Add in lemon juice, spices, and nutritional yeast. Mix until combined.
    • Toast your piece of bread until crispy and golden brown. I like to toast it over the stove with a little olive oil but you can also toast it in the regular toaster.
    • Spread avocado mixture on top of toast. Sprinkle with crushed himalayan salt, freshly ground black pepper, microgreens, and pickled onions (if desired).

    Notes

    Tips:
    • Pick the perfectly ripe avocado! One that is dark green, firm but slightly soft when squeezed, no soft spots, and when you remove the stem it should be green underneath.
    • Speed up the ripening process: Place the avocado in a brown paper bag with an apple or banana and place in a warm spot.
    • Choose another type of high-protein bread like sprouted grain breads for the most protein. FYI Sourdough bread already has a lot protein (8g per medium slice).
    • Turn this into different high protein snacks: Instead of bread, add this high protein avocado mixture on crackers or rice cakes.
     
    ***This recipe only makes enough avocado mixture for two toasts, but you could easily make a double batch and save for later.
    Storage
    Save your avocado pit! Place it in center of the avocado bean mixture and it can help to decrease the amount of browning. The lemon juice in the mixture is also helpful to decrease browning. Store the leftover avocado bean mixture in an airtight container or bowl with plastic wrap on top for up to 2 days.
    Variations/Substitutions
    Add even more protein:
      • Hemp seeds: High in protein and healthy fats
      • Greek yogurt: Mix in some non-dairy greek yogurt into your avocado bean mixture for more protein.
      • Bread: Choose a high protein bread with whole grains or sprouted grains. Sprouted grain bread has the most protein with ~7 g protein per slice
    Add more fun toppings:
      • For some spice try red pepper flakes!
      • Add chopped cherry or roma tomatoes for some extra veg
      • Try out a Mediterranean twist with sundried tomatoes and/or kalamata olives.

    Nutrition

    Calories: 334kcalCarbohydrates: 51gProtein: 14gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 392mgPotassium: 657mgFiber: 9gSugar: 4gVitamin A: 74IUVitamin C: 8mgCalcium: 80mgIron: 5mg
    Tried this recipe?Comment below & tag @naturallieplantbased on Instagram!


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    Reader Interactions

    Comments

    1. Jake says

      July 02, 2023 at 6:13 pm

      5 stars
      I’m a vegan body builder and loved this recipe! It’s hard to find vegan protein based foods, especially for breakfast, but it’s become a staple in my busy mornings.

      Reply

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    Hi, I'm Allie! I'm so glad you're here! I'm a plant-based recipe creator, food photographer, and popcorn lover. Here you will find quick healthy vegan recipes that are perfect for the busy individual!

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