If you’re craving a satisfying and nutritious breakfast or snack, my high-protein Edamame Avocado Smashed Toast is a must-try. This plant-based delight features a creamy blend of smashed avocado and protein-packed edamame, making it both satiating and energising. Topped with a kick of chilli, tangy pickled onions, fresh dill and pea tendrils, this toast is not only bursting with flavour but also loaded with nutrients. Whether you’re fuelling up for the day or need a quick, healthy bite, this toast offers the perfect balance of protein, healthy fats, and vibrant flavours, all while being entirely plant-based. You’re welcome.
How to Make Smashed Edamame Avocado Toast:
- Prepare the Edamame: Start by cooking 1/2 cup of edamame according to the package instructions. If you’re using frozen edamame, simply boil them in salted water for about 5 minutes, then drain and let them cool slightly. Alternatively, you can microwave these in a bowl of salted water for a few minutes.
- Mash the Avocado and Edamame: In a bowl, combine the cooked edamame with 1 ripe avocado, coriander, olive oil and lime juice. You want to achieve a chunky but spreadable consistency. You can also use a food processor for a smoother texture.
- Season the Mash: Add salt and chilli flakes to taste. If you don’t like any spice, just omit the chilli flakes.
- Toast the Sourdough: Toast 1 large slice of sourdough bread until golden and crispy. Sourdough works well because of its firm texture and tangy flavour, but you can use any type of bread you prefer. Lightly brush a little olive oil over the toasted bread.
- Assemble the Toast: Spread the edamame avocado mash generously over the toasted sourdough slice. If you didn’t already, sprinkle over the chilli flakes and salt.
- Add Toppings: Finish with your desired toppings, such as pickled onions, pea tendrils and fresh dill. Here you could add an extra squeeze of lime if you like it super tangy and fresh.
- Serve: Serve immediately and enjoy your high-protein, plant-based toast!
What makes this edamame avocado toast high in protein?
Edamame is a great source of plant-based protein, providing about 17 grams per cup. One slice of sourdough bread can have up to 7 grams of protein. It’s important to know that the exact amount will depend on the size of the slice and the specific ingredients used in the bread. For a more accurate figure, it’s best to check the nutrition label on the specific brand of sourdough bread you are using. Combined with avocado, which offers healthy fats and fibre, this high protein edamame avocado toast is not only high in protein but also satisfying and nutritious.
Is this recipe suitable for meal prep?
Yes, you can prepare the edamame avocado mixture in advance and store it in an airtight container in the refrigerator for up to 2 days. Toast the bread and assemble the toast just before serving for the best texture. However, I would not recommend toasting the bread and spreading over the mixture in advance as this will make the bread go soggy and won’t be enjoyable.
Can I add other toppings to my edamame avocado toast?
Absolutely! If you can’t find some of the ingredients listed or prefer something else, then feel free to customise your toppings to your taste and dietary needs. Here are some other smashed edamame avocado toast topping ideas:
- Roasted or fresh cherry tomatoes – you can’t go wrong with cherry tomatoes, whether roasted in flaky sea salt and olive oil or sliced fresh with some basil to add to your edamame avocado toast.
- Balsamic glaze – a classic tangy and sweet finish to any avocado toast or bruschetta.
- Minted peas – this is one of my favourite toast toppings for its freshness and extra protein.
- Dukkah – if you love a crunchy element to your toast, then dukkah is perfect for this. It also adds a lot of flavour.
- Vegan feta – this adds a creamy and salty taste which pairs perfectly with avocado toast.
- Rocket – this add a fresh and peppery flavour which is delicious with this toast.
High Protein Edamame Avocado Toast
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Level up your smash avocado toast with a plant-powered and high-protein twist using edamame. Smashed with fresh herbs, tangy lime and spicy chilli flakes, this toast is truly delicious.
Ingredients
1 Slice of Large Sourdough
1 Avocado
1/2 cup Edamame
1/2 Lime, juiced
2 Sprigs of Coriander
2 tsp Olive Oil
1/2 tsp Flaky Sea Salt
- Optional Garnishes
1/4 tsp Chilli Flakes
Pickled Onions
Pea Tendrils
Fresh Dill
Edible Flowers
Directions
- Toast your sourdough until golden and crispy to your liking. Brush over 1 teaspoon of the olive oil onto the toast.
- Cook the frozen edamame in salted water on the stove or in the microwave for a few minutes. Drain. Using a blender or fork, mash cooked edamame, avocado, lime juice, the other 1 teaspoon of olive oil and coriander. Leave a little chunky but still spreadable. Sprinkle with flaky sea salt.
- Spread over mixture onto the toast. Garnish with the optional toppings or your preferred toppings. Eat immediately.
Nutrition Facts
- Total number of serves: 1
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