High Protein Avocado Toast (Vegan)
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.
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 , Vegan Egg Muffins, or Tofu scramble (high protein!).
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
- 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.
- Give it a gentle squeeze: Ripe avocados should be firm but be slightly soft when pressure is applied with your fingers.
- 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.
- 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).
*Consider topping this with a delish onion jam that’s sweet and savory!
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.
FAQ
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.
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.
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:
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High Protein Avocado Toast (Vegan)
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Ingredients
- 2 large slices sourdough bread
- 1/2 cup white beans Cannellini or Great Northern
- 1/2 avocado
- 1 tbsp fresh lemon juice
- 1 tbsp nutritional yeast
- 1/4 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
- 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.
-
- 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
-
- 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.
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.
Very quick to assemble & so nutritious! Added chopped sundried tomatoes and hemp seeds, topped with pickled red onions. Flavor bomb!
Love the idea for the sundried tomatoes and hemp seeds!! Glad you enjoyed it 🙂
Such a delicious way to serve up avocado toast! I would have never thought about adding white beans, but this recipe was so tasty. They make the avocado mixture extra creamy while adding more flavor and protein. Will definitely make this again!
So glad you liked it Mikaela!