High Protein Avocado Toast (Vegan, GF)
Start your day off right with this delicious and nutritious high-protein avocado toast, packed with healthy fats, plant-based protein, and fiber.
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!
Notes
Tofu makes 4-5 servings, store leftovers in an airtight container in the fridge for up to a week. Reheat in a skillet, not in the microwave.
The avocado bean mash makes about 4 pieces of toast depending on your preferred toast to avocado ratio. Enjoy leftovers with crackers, chips, veggies or save for 1 day in an airtight container (it may brown slightly but will still be delicious).
Oven-baked tofu. The tofu can be baked on the stovetop or in the oven. Preheat oven to 425 F. Add seasoned tofu to a parchment-lined baking sheet (spread out so pieces aren't touching). Drizzle with avocado oil and bake for 20-25 minutes or until golden brown.