High Protein Vegan Avocado Toast

Author: Mila Stevens Published: 08/27/2026

Seasoned smashed chickpeas turn this vegan avocado toast high in protein, making it extra hearty and satisfying. It’s the perfect quick and healthy breakfast or a light lunch that doesn’t require nuts!

I’ll admit, I was a late bloomer when it came to avocado toast. For the longest time, I just didn’t see what the big deal was—then one morning, it just clicked.

Since I’m all about savory breakfasts, that crunchy sourdough paired with creamy avocado quickly won me over, and honestly, I’ve never looked back.

Still, one thing always bugged me: it wasn’t filling enough because it lacked protein.

As someone who definitely feels the difference when I skip a high protein breakfast—I get hungry way too soon—I knew I had to fix that, fast!

That’s where the chickpeas come in. They boost the protein and heartiness of this already tasty dish without overpowering that lovely avocado flavor.

This high protein vegan avocado toast is easy, quick, and downright delicious. I’m excited to help you take your breakfast game up a notch with it!

Protein-Packed and Filling

High protein and 100% vegan. The creamy avocado paired with flaky smashed chickpeas packs in the protein, with each serving delivering about 16 grams.
Super quick and simple. You’ll have this ready in just 10 minutes, perfect for hectic mornings or if you’re new to vegan breakfasts and looking for something tasty besides oatmeal.
Filling and satisfying. Thanks to that protein boost, you’ll stay fuller longer, and the flavors keep every bite delicious.
Gluten-free friendly. Swap out the bread for a gluten-free option to fit your needs without missing out on taste or texture.

Ingredients and Easy Substitutes

2 slices bread (gluten free if needed)
½ large avocado (use a whole avocado if yours isn’t large)
1 teaspoon apple cider vinegar
⅓ cup chickpeas (rinsed & drained)
Sea salt & black pepper
Microgreens, herbs, homemade sauerkraut or radish slices to garnish

How to Build the Toast

Toast bread slices until golden and crispy.
Scoop avocado flesh into a small bowl and add apple cider vinegar.
Mash avocado with a fork or hands until nearly smooth; season with sea salt and black pepper to taste.
Pat rinsed chickpeas dry to remove excess moisture.
In a separate bowl, mash chickpeas by hand (or with a fork) until flaky; season with sea salt and black pepper.
Spread avocado mixture evenly over the toasted bread.
Top each slice generously with the flaky smashed chickpeas.
Garnish with microgreens, herbs, radish slices or sprouts and, if desired, drizzle with olive oil.

Pro Tips for Perfect Toast

Want your high protein avocado toast to be just right every time? Here are some handy tips to keep in mind:

Choose an avocado that’s ripe but not mushy—it should give just a little when you press it. If yours is on the smaller side or not quite ripe, go ahead and use a whole avocado instead of just half.
Mix the avocado with the apple cider vinegar (or lemon juice) right away to slow down browning. Cover any leftovers tightly with plastic wrap pressed directly on the surface or use an airtight container.
Keep that toast crispy by toasting it golden, then adding toppings right before serving. Avoid any soggy bread by drying chickpeas well and skipping overly wet toppings.
Pat chickpeas dry before mashing to keep the texture flaky and not watery.
Mash chickpeas by hand for the best flaky texture. If you’re short on time, a fork or potato masher still works—just leave a few chickpeas whole for bites of texture.
Season little by little. Salt both avocado and chickpeas well, and add black pepper or a pinch of red pepper flakes if you like a touch of heat. Taste before adding extra salt if you’re using salty toppings like nutritional yeast.
Make-ahead: prepare smashed chickpeas up to 3 days in advance and keep chilled in an airtight container. Toast and assemble just before eating to keep everything fresh.
Want to boost protein? Add extra chickpeas per slice, sprinkle on hemp or sesame seeds, or serve alongside tofu scramble or sautéed tempeh for a power-packed meal.
Diet swaps: choose good-quality sourdough or hearty whole grain bread for the best texture. Gluten-free bread works well too. For an oil-free version, skip the optional olive oil drizzle—the avocado already provides plenty of healthy fats.

Flavor Variations and Toppings

While any bread will do, I really love good-quality sourdough for this recipe. It crisps up beautifully and its mild tang perfectly complements the creamy avocado. Whole grain toast is another tasty choice.

Gluten free option – Just grab your favorite gluten-free bread (there are so many easy options nowadays) and you’re good to go!

If you’re craving some extra flavor and variety on your high protein avocado toast, consider trying any of these delicious add-ons:

Sautéed garlic mushrooms with a sprinkle of nutritional yeast (one of my absolute favorites!)
Fresh cherry tomatoes with a dash of red pepper flakes for a little kick
Homemade red cabbage sauerkraut for tang and crunch
Sweet strawberries drizzled with balsamic vinegar for a surprising twist
Crisp cucumber slices with fresh dill
Maple roasted carrots adding sweetness and earthiness
Lightly sautéed spinach for an iron-rich addition
Vegan cheese paired with juicy tomatoes
Vegan smoked salmon if you want a savory, smoky note
Tofu scramble sprinkled with sesame or hemp seeds for extra protein
Flavorful sautéed tempeh for a heartier bite

Storage and Make-Ahead Tips

This high protein avocado toast tastes best fresh, so I don’t usually recommend storing leftovers after it’s assembled. The toast gets soggy pretty fast.

But good news—the smashed chickpeas are great to prep ahead! Make a batch and keep it sealed in the fridge for up to 3 days, so breakfast feels effortless on those busy mornings.

Answers to Common Questions

What makes this vegan avocado toast high in protein?

While avocado provides some protein, the chickpeas really add the extra plant-based protein here. That’s why this recipe keeps you full and energized—proving you can have a high protein avocado toast without eggs or dairy!

Can I use any beans instead of chickpeas?

Absolutely! Chickpeas are great because they mash up flaky, but feel free to experiment with what you have on hand. I like black beans and white beans as tasty alternatives that also work well.

Why do you put microgreens on top of your toast?

I love the fresh burst of nutrition microgreens bring, plus they add a vibrant pop of color that makes the toast extra inviting. You can also try adding red cabbage sauerkraut or radishes for a bit of zing and crunch.