High-Protein Avocado Toast (Vegan)

This easy high-protein avocado toast is so simple yet loaded with amazing flavors. The avocado mash is combined with your choice of green peas or edamame, lemon juice and salt and then, garnished with a crunchy topping featuring protein-rich hemp seeds and nutritional yeast. Done within 10 minutes and makes for the perfect healthy lunch or breakfast recipe for busy people.

If you are trying to boost your plant-based diet with extra protein or simply want to bring a new twist to your regular avocado toast, then you should give this high-protein avocado toast a try!

This recipe is inspired by my high-protein guacamole recipe where I share one of my favorite ways to serve the popular dip. 

Similarly, this vegan protein-packed avocado toast recipe combines mashed avocado with peas or edamame beans, which is an easy way to boost a typical avocado toast with more protein. But also, it features a yummy protein-rich crunchy topping made using hemp seeds and nutritional yeast.

The amazing contrasting layers of textures from the creamy avocado-pea spread with the crunchy panko protein garnish are what make this avocado toast so delicious and unique. It is bright and lemony with hints of cheesy and umami flavors, plus it is topped off with more freshness from the cooling cucumber and fresh mint.

It makes for a perfect breakfast recipe to start the day full and satisfied, or make it for lunch paired with a cup of soup for a nutritious meal packed with flavors and character.

Let me know if you give it a try! ❤️

Why you should try this recipe

• Easy and quick to prepare
• Carries a heaping serving of plant-based protein and tons of fiber, antioxidants and vitamins
• Delicious lemony and savory flavors
• Filling recipe that will keep you full for a while
• Highly customizable
• Can be served as a healthy breakfast, snack or lunch
• Naturally vegan, egg-free and easy to make gluten-free

Ingredients you will need

(See below in the recipe card for the measurements)

• Bread: I used crusty sourdough bread to make this recipe, which gave it such delicious flavor and a hearty bite. You can also use your favorite type of bread, such as pumpernickel bread, whole wheat bread, whole grain bread or seeded bread all work well. You can also use gluten-free bread (try my homemade buckwheat bread!) if needed.
• Avocado: You will need a large avocado for this recipe, which makes enough for 2 toast. Look for ripe avocados that give when you gently press on them, without being too soft or mushy. Also, remove any dark spots to avoid a bitter flavor.
• Peas or edamame: they are both a good source of protein, so you can choose your favorite or what you already have on hand. You can find both green peas and edamame (shelled) in the freezer section of any grocery store.
• Lemon: fresh lemon juice brightens up the avocado mash and adds a delicious zesty flavor, but also, it helps slow down the natural browning or oxidation process that happens once the avocado is in contact with ambient air.
• Panko breadcrumbs: an easy addition that brings texture and a nice crunchy bite.
• Hemp seeds: also called hemp hearts, these tiny seeds are such an amazing source of protein for anyone following a vegan diet. You can find hemp seeds in most grocery stores in the health section or you can buy them online. I used the organic hemp seeds from the brand Manitoba Harvest.
• Nutritional yeast: adds amazing flavor, but also more protein! 

How much protein does this recipe contain?

Aside from the protein found in the bread (vary widely depending on the kind you choose) and the avocado (about 3 grams of protein per avocado), adding these key ingredients to your avocado toast will bring more protein to your meal:

• Pea vs edamame (½ cup): peas = 4 g. protein and shelled edamame = 8 g. protein
• Nutritional yeast (1 tablespoons) = 5 g. of protein
• Hemp seeds (2 tablespoons) = 5 g. of protein

How to make a high-protein avocado toast recipe

(See below in the recipe card for the full recipe)

This recipe can be done in under 10 minutes, perfect for lunch or a quick savory breakfast.

Prep the peas/edamame

Transfer the ½ cup of frozen peas or edamame to a bowl, add a little water water and warm up using the microwave for 1-2 minutes or until thawed. Then, drain very well.

Make the crunchy protein garnish

In a small bowl, combine together the panko, hemp seeds, nutritional yeast, onion powder, garlic powder and salt. Set aside. 

Mash or process

To a food processor, add the thawed and drained peas or edamame, avocado, lemon juice and salt. Process or pulse until desired consistency and add more lemon or salt to taste.

Assemble

Toast your bread, top with the avocado mash mixture and finally, garnish with the crunchy hemp mixture. Add a few cucumber slices, fresh mint and some freshly ground black pepper, if desired. Enjoy right away.

Helpful tips

• Once you open up the avocado, then it is best to mash/process, combine with the other ingredients and serve right away for the best freshness (the avocado turns brown over time).
• Be sure to drain very well the peas or edamame. You can even pat them dry with a clean towel once thawed before adding them to the food processor. Otherwise, you might add too much moisture, making the mash too thin or mushy.

Variations

The avocado mixture is so simple and can easily be customized in many ways. I like to keep mine quite simple so I can garnish it with more fresh ingredients when serving, but feel free to add some of these ingredients to the food processor:

• Fresh herbs, such as mint or basil
• Swap the lemon juice for lime juice or apple cider vinegar
• Make it spicy by adding a pinch of cayenne pepper or red pepper flakes
• Double up on the protein by adding more peas or edamame (and add more lemon juice and salt to compensate)

More vegan protein-rich additions to try

• White beans: such as cannellini beans or chickpeas. You can include them in the food processor and add more seasoning to compensate, or top the toast with the beans. These spiced sauteed chickpeas would be amazing to garnish your toast when serving!
• Nuts/seeds: such as pumpkin seeds, ground flaxseed, chia seeds, or walnuts. Use them to garnish the toast once assembled.
• Tofu scramble: I have a few tofu scramble recipes on the blog, such as this silken tofu scramble, which is easy, quick and such a tasty way to add more protein to your breakfast.

Best avocado toast toppings

The fun part about making avocado toast is to garnish them with all the yummy toppings! Here are a few ideas to try:

• Sliced cherry tomatoes or roasted tomatoes (check out this oven-roasted tomato sandwich for more details)
• Pickled onions
• Sprouts
• Vegan lox
• Finely sliced radishes
• Bagel seasonings
• Green onion
• Pickled jalapeño
• Vegan feta cheese
• Balsamic glaze
• Fresh herbs, in this case especially mint or basil
• Tomato cucumber pico de Gallo

Storage tips

The high-protein avocado mash is best when made fresh and enjoyed right away. As described above, once the avocado is in contact with ambient air, it starts an oxidation process that slowly turns the avocado from green to brown. Although it does not affect flavor or nutrition, it does make it look less fresh and appetizing!

That being said, you can make the hemp crunch ahead of time and store it at room temperature in an airtight container or a sealed jar. I'll usually make a much bigger batch and use it to boost the flavor, texture and protein content of pasta dishes, soups, salads, sandwiches, etc.

FAQs

How can I make this recipe gluten-free?

It is easy to make this recipe completely gluten-free by choosing a GF bread and GF panko breadcrumbs.

Is this recipe healthy?

Yes! This avocado toast is made with wholesome ingredients that will nourish you and keep you satisfied for a while. Avocado naturally is high in calories, which is mostly due to its high content of heart-healthy fatty acids. These fats are great for keeping you full and also for supporting brain health, among many other benefits. Avocado also is a great source of fiber and is high in antioxidants and vitamins. You can learn more about the health benefits of avocado here. 

Aside from the amazing health benefits of avocado, this recipe features a healthy boost of plant-based protein and vitamins from the peas/edamame, hemp seeds and nutritional yeast!

What if I don't have a food processor?

You can certainly mash the avocado and peas together on a plate using a fork. This will give a texture that's more coarse, but just as good as if you were using a food processor.

More high-protein plant-based recipes you might like

• High-protein overnight oats
• Protein savory bowl
• Protein tofu pancakes
• Vegan black bean burritos
• Mediterranean avocado toast
• Vegan egg bites
• Black bean avocado toast
• Chickpea avocado sandwich

I hope you like this high-protein avocado toast recipe as much as we do! If you try it, please leave a comment below and rate the recipe to let me know how it was. Your feedback is so helpful!

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