High-Protein Avocado Toast (Vegan)

View on a high-protein avocado pea toast garnished with cucumber, hemp and mint.

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.

Prep Time10

Cook Time0

Total Time10

Course: Breakfast, Lunch

Cuisine: American

Keyword: avocado, healthy, plant-based, snack, Vegan, vegetarian

Servings: toast

Calories: 426kcal

Author: Jessica Laroche

Equipment

Food processor (optional)

Ingredients

2 slices of bread of choice I used sourdough bread
1 large ripe avocado
½ cup frozen green peas or shelled edamame
1-2 tbsp lemon juice
½ tsp salt or to taste

Crunchy hemp protein dust

2 tbsp hemp seeds
2 tbsp panko breadcrumbs
1 tbsp nutritional yeast
⅛ tsp garlic powder
⅛ tsp onion powder
⅛-¼ tsp salt

More toppings of choice

cherry tomatoes
cucumber
sprouts
radishes
fresh mint

Instructions

In a small bowl, combine the panko breadcrumbs, hemp seeds, nutritional yeast, onion powder, garlic powder and salt. Set aside.
Add the frozen green peas or edamame to a bowl and add a little water. Warm up for 1-2 minutes using the microwave (or until thawed), then drain well.
Add the avocado, thawed peas or edamame, lemon juice and salt to a food processor and pulse/process until desired consistency (you can also mash with a fork on a plate). Taste and adjust salt and lemon.
Toast 2 slices of bread, then divide and spread the avocado mixture over the bread. Garnish with some of the protein-rich panko-hemp mixture and top with cucumber and fresh mint, if desired. Enjoy right away!

Video

Notes

Storage tips: the avocado-peas mash is best when enjoyed right as it will turn brown (oxidation process) quickly after being in contact with ambient air. That being said, you can make the panko-hemp mixture ahead of time and keep in a sealed jar at room temperature for days (I like to make a bigger batch and use over salads, pasta, veggies, etc).
How much protein is there in this recipe?: 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 tablespoon) = 5 g. of protein
  - Hemp seeds (2 tablespoons) = 5 g. of protein
Nutrition: please note that the nutritional information is an estimate per serving provided for informational purposes only (calculated by software) and accuracy is not guaranteed. Consult with your healthcare provider or a registered dietitian if you need precise nutrition calculations for health reasons.

Nutrition