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    Home » Recipes » Snacks

    High Protein Smashed Avocado Toast

    Published: Jan 15, 2021 · Modified: Oct 12, 2022 by Deborah · This post may contain affiliate links · 1 Comment

    Jump to Recipe Print Recipe

    This smashed avocado toast is high protein with a whopping 9 grams of protein per slice, 10 grams of dietary fiber, requires only 5 ingredients and takes less than 5 minutes to prepare. Full of plant-based goodness, this is a smashed avocado toast recipe you can enjoy for a low calorie breakfast or snack.

    vegan avocado toast with roasted tomatoes and sunflower seeds on a table
    Jump to:
    • 🥑 What Goes In To Smashed Avocado Toast?
    • 📋 INGREDIENT NOTES AND SUBSTITUTIONS
    • 🔪 How to Make Smashed Avocado Toast
    • 👪 Serving Suggestions
    • 💭 FAQS
    • 🍞 RELATED RECIPES
    • 📖 Recipe
    • 💬 Comments

    If you’ve ever had a craving for a healthy vegan breakfast or snack, but didn’t know what to make, you must try my smashed avocado toast. Chock full of plant-based goodness, this recipe packs a mean nutritional punch that will sustain you for hours (I swear, I ate it for breakfast this morning and haven’t been hungry since).

    Hint: if you’d rather have something sweet for breakfast, try my Overnight Chia Pudding that tastes just like banana bread or my Whole Wheat Pumpkin Pancakes!

    🥑 What Goes In To Smashed Avocado Toast?

    ingredients for vegan avocado toast recipe

    📋 INGREDIENT NOTES AND SUBSTITUTIONS

    • avocado – when choosing avocados for this recipe, pick each one up and gently press on the skin. Ripe avocados should have a little give – leave a hint of a fingerprint – but still feel firm and not squishy.
    • cherry tomatoes – pick cherry or grape tomatoes with firm, taut skin and deep red color. Alternatively, if you can get them on the vine, even better!
    • seeds – using a variety of seeds will give you the most health benefits. Suggestions include pepitas, sunflower seeds, and chia seeds.

    🔪 How to Make Smashed Avocado Toast

    Smashed avocado toast is so easy to make, even a 4 year old can do it. Simply layer 4 pieces of toast with mashed avocado seasoned with sea salt and pepper to taste, nutritional yeast, pepitas and cherry tomatoes. Serve immediately for breakfast or a light snack. Soooooo easy peasy!

    closeup of vegan avocado toast and tomato on a wooden table

    👪 Serving Suggestions

    The sky’s the limit on what you can add to this high protein avocado toast, including:

    • chia seeds
    • sunflower seeds
    • chickpeas
    • sliced red onion
    • sliced radish
    • chopped cilantro or parsley
    • fresh basil
    • fresh lemon juice
    • vegan parmesan

    💭 FAQS

    How can I keep avocado from turning brown if I have leftovers?

    To keep avocados from turning brown, add some sea salt and lemon juice and give it a stir. This won’t keep them from turning brown forever, but it will hinder the process.

    Can I store leftover avocado in the refrigerator?

    For best results, serve recipe immediately. Storing in the refrigerator eventually turns the avocado brown.

    🍞 RELATED RECIPES

    • Crispy Cauliflower Bites (GF Option)
    • 4-Ingredient Vegan Parmesan Cheese Recipe
    • Vegan Vegetable Fritters | No Egg, GF Option
    • Sweet & Smoky Black Bean-Stuffed Mini Peppers

    Have you tried this? Why not leave a star ⭐️⭐️⭐️⭐️⭐️ rating in the recipe card right below and/or a review in the comment section further down the page? I always appreciate your feedback. You can also follow me on Instagram, Facebook, Pinterest, and Twitter, and sign up for my newsletter!

    📖 Recipe

    smashed avocado toast with roasted tomatoes and sunflower seeds on a table

    High Protein Smashed Avocado Toast

    A healthy snack or breakfast, this smashed avocado toast requires only 5 ingredients and takes minutes to prepare.
    5 from 37 votes
    Print Pin Rate
    Course: Breakfast, Snack
    Cuisine: All
    Diet: Low Calorie, Vegan, Vegetarian
    Prep Time: 3 minutes
    Cook Time: 1 minute
    Total Time: 4 minutes
    Servings: 4 servings
    Calories: 279kcal
    Author: Deborah
    Cost: $5

    Equipment

    • toaster
    • small bowl
    • knife
    • fork

    Ingredients

    • 4 slices rye or whole wheat toast
    • 2 avocados seeded & mashed
    • 8 cherry tomatoes sliced in half
    • 2 tablespoon pepitas
    • 2 tablespoon nutritional yeast
    • ½ tsp sea salt
    • ½ tsp black pepper

    Instructions

    • Toast bread.
    • Mash avocado with sea salt and pepper to taste.
    • Layer toast with avocado, nutritional yeast, pepitas and cherry tomatoes. Serve immediately.

    Notes

    • Nutritional information is an estimate, not a guarantee. 
    • For best results, serve immediately. 
    • When choosing avocados for this recipe, pick each up and gently press on the skin. Ripe avocados should have a little give, but still feel firm and not squishy.
    • Pick cherry or grape tomatoes with firm, taut skin and deep red color. If you can get them on the vine, even better!
    • Using a variety of seeds will give you the most health benefits. Suggestions include pepitas, sunflower seeds, and chia seeds.
    • To keep avocado from turning brown right away, squirt some lemon juice in bowl before mashing. 

    Nutrition

    Serving: 1slice | Calories: 279kcal | Carbohydrates: 24g | Protein: 9g | Fat: 18g | Saturated Fat: 3g | Sodium: 414mg | Potassium: 746mg | Fiber: 10g | Sugar: 3g | Vitamin A: 313IU | Vitamin C: 18mg | Calcium: 46mg | Iron: 2mg
    Tried this Recipe? Pin it for Later!Mention @OohLaLaItsVegan or tag #oohlalaitsvegan!

    More Vegan Snacks

    • Crispy Air Fryer Smashed Potatoes With Garlic Aioli (No Boil)
    • Oatmilk Banana Bread Chia Pudding Made Overnight
    • Vegan Blueberry Lemon Muffins (Eggless Blueberry Muffins)
    • Crunchy Vegan Granola You Can Make Gluten-Free

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    Hi and welcome! Whether you're vegan, vegan-curious or just want to eat more plants in your daily life, you're off to a great start. I'm Debbye Jean, a registered nurse by profession and the creative voice behind Ooh La La It's Vegan, formerly Vegan Vigilante. I'm the one who makes all this delicious vegan food wishing you were here to eat with me. But since you're not, step inside my virtual kitchen where you'll find a variety of vegan, and many times, gluten-free, recipes you can make yourself to share with family and friends. To learn more about me, click on my picture. Ready, set, let's eat!

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