Start your day off right with this delicious and nutritious high-protein avocado toast, packed with healthy fats, plant-based protein, and fiber. It is my favorite savory breakfast and I'm sure you'll love it too!
White beans are such an easy way to add protein and other nutrients to any meal. I especially love them in this vegan avocado toast recipe because they blend seamlessly into the avocado mash, adding extra creaminess without any notable bean flavor. It's a sneaky and delicious way to boost the nutritional value of the toast, making it perfect for picky eaters!
My vegan broccoli cheddar soup also uses cannellini beans - pin it or bookmark it for your next meal prep day and enjoy creamy and delicious soup all week long.
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Ingredients
This loaded avocado toast recipe is made with simple ingredients that are rich in protein.
- Avocado: a large, perfectly ripe avocado is key to making the best avocado toast.
- Cannellini beans: add additional creaminess to the mashed avocado as well as plant-based protein, fiber, folate, iron, and magnesium.
- Crispy seasoned tofu: extra-firm tofu, salt, black pepper, garlic powder/granules, and arrowroot starch. Tofu is a great source of plant-based protein. It transforms typical avocado toast into a filling and extra savory delight.
- Pumpkin seeds: use raw, unsalted, and unroasted pumpkin seeds. They add the perfect crunch + protein, iron, and magnesium.
- Hemp seeds (optional): add a sprinkle for additional protein, calcium, iron and magnesium.
- Seasonings: salt & everything but the bagel seasoning blend tie all of the ingredients together and season the toast quite perfectly.
- Microgreens: tender and nutritious little sprouts, packed with flavor. I prefer cilantro or arugula microgreens on avocado toast - they're also great in soup, salads, and in rice bowls.
How to make high protein avocado toast
First, add seasoned tofu to a frying pan and drizzle with avocado oil. Sauté until golden brown/charred to your liking.
Next, mash the avocado with white beans in a small bowl. Add a pinch of sea salt and stir to combine.
Finally, toast gluten-free bread and top with mashed avocado mix, seeds, tofu & microgreens.
For the full recipe and step-by-step instructions, scroll to the recipe card below.
Best gluten-free bread for toast
Avocado toast is best on a multigrain, whole grain or sourdough bread. If gluten isn't your friend, here are my favorite gluten-free breads for avocado toast:
- Queen St. Bakery Chia & Flax Seed superfood bagels
- Pacha Buckwheat Sourdough bread
- Greenlite Multigrain artisan bread (the plain and the chia seed variation are both great!)
- Food For Life GF Multiseed or Brown Rice english muffins
Alternatively, make sweet potato toast using baked sweet potato slices! Sweet potatoes are a great source of fiber, plus they are high in Vitamins A & C (as well as other vitamins and minerals) making it a nutritious breakfast/snack option.
Avocado toast topping variations
Avo toast is easy to personalize to suit your taste buds or seasonal produce. Here are some of my favorites:
- Extra protein: add edamame or green peas to the avocado mixture. Green peas will alter the taste slightly.
- Oven-baked tofu. The tofu can be baked on the stovetop or in the oven. Preheat oven to 425 and bake tofu (drizzled with avocado oil) for 20-25 minutes or until golden brown.
- Sauerkraut. Add a tablespoon of your favorite sauerkraut for a boost of gut-healthy ingredients. I love WildBrine Green Organic Kraut for this recipe!
- Sliced tomatoes. Thinly slice an heirloom or beefsteak tomatoes and add to your avocado toast for fresh, juicy flavors and texture.
- Vegan cheese. For a cheesy flair, sprinkle each piece of toast with nutritional yeast or vegan feta cheese.
- Fresh herbs. Microgreens are my favorite. Substitute with fresh cilantro, parsley, chives, or basil.
- Spicy tofu. Add pickled jalapeños to the mix before sautéing.
- Seasonings. Finish the toast with a drizzle of high-quality oil, balsamic glaze, vegan pesto, zhoug sauce, or hot sauce. Add a pinch of red pepper flakes, black pepper, or a small dash of cayenne pepper for heat.
- Veggies. Thinly sliced red onion, radishes, or pickled onions.
- Citrus. Squeeze fresh lemon juice or lime juice over the toast.
- Seeds. Add chia seeds, sesame seeds, flax seeds or sunflower seeds for extra crunch and nutrients.
Storage and serving
The avocado mash makes about 4 servings depending on your preferred avocado to toast ratio. It is best if enjoyed within the same day as it will brown if stored overnight. Any leftover mash can be enjoyed with crackers, chips, or fresh veggies.
Store cooled tofu in an airtight container in the fridge for up to a week. Reheat on a warm skillet or enjoy cold. The tofu can also be stored, seasoned, prior to cooking. I love making fresh tofu on this mini panini pan so I typically store it this way!
Other high-fiber/high-protein snacks
- How to Make Chia Seed Pudding
- Peanut Butter Overnight Oats without Chia Seeds
- Healthy Snickers Protein Shake Recipe (Easy, Vegan)
- Edamame Guacamole
- Homemade Healthy Breakfast Superfood Cereal (Vegan)
If you made this high-protein avocado toast recipe, let me know your thoughts in the comments below!
📋 Recipe
High Protein Avocado Toast Recipe (Vegan, GF)
Equipment
- frying pan, griddle, or skillet
- toaster
- small bowl + fork
Ingredients
Avocado Mash
- 1 large ripe avocado
- ½ cup cannellini beans (no salt added), rinsed and drained start with ⅓ cup if desired and adjust as needed
- pinch salt
Tofu
- 1 block extra-firm tofu, cubed into bite-sized pieces (15 oz)
- 1 teaspoon each of garlic granules and arrowroot starch
- ½ teaspoon iodized salt
- ¼ teaspoon each of black pepper and onion granules
- drizzle avocado oil (about a tablespoon, more if needed)
Toast
- GF bread of choice (see blog post for recommendations)
- everything but the bagel seasoning
- raw pumpkin seeds
- hemp seeds (optional)
- microgreens (arugula or cilantro are my favorites for this recipe)
Instructions
- Prep tofu: drain and gently pat the block of tofu with a dishcloth to absorb excess water. Cut into bite-sized pieces. Add to a bowl and toss with arrowroot, garlic, salt, pepper, and onion granules. Cook tofu: Warm a skillet or grill/griddle pan over medium heat. Once warm, add avocado oil, then add tofu. Let cook undisturbed for 4-5 minutes, stir, and let cook for another 4-5 minutes or until golden/charred to your liking. Remove from heat. (see note section below for oven-baked method)
- While the tofu is sautéing, prep the avocado mash: Cut the avocado in half. De-seed and scoop both halves into a small bowl. Drain and rinse cannellini beans. Add ½ cup to the bowl. Mash with a fork to combine. Add a pinch of salt and stir.
- Assemble toast: toast bread until golden. Top with avocado mash, then add everything but the bagel seasoning, pumpkin seeds, hemp seeds, grilled tofu, and microgreens. Enjoy!
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