This vegan avocado toast with roasted tomatoes is a super easy and delicious high protein breakfast or snack for any time of day.
I love coming up with creative and easy ways to add extra protein into my favourite meals (especially those that typically lack protein). Case in point – the classic avocado toast.
Millennials like me LOVE a good avo toast – its rich in healthy fats and fibre, its creamy, easy to whip up, and is just oh so tasty when spread on top of some crunchy bread with a generous squeeze of lemon juice on top! Yes, I may or may not be salivating at the thought.
But unless you pair the avocado toast with some cheese or an egg on top, it is seriously lacking in protein. Plus, if you are vegan you are pretty much sh*t out of luck. My solution? This high protein vegan avocado toast recipe made possible by one of my favourite protein hacks – cannellini beans.
Table of contents
Why This Recipe Works
If you are already part of the avocado toast fan club, I doubt you will need more convincing to try this high protein vegan version. But if you DO, here are a few more reasons why this is my go-to vegan avocado toast recipe.
- Nutrition packed (high in protein and fibre!)
- Insanely flavourful
- Uses up pantry staples
- Gluten free (if using GF bread)
- Perfect as a meal or a snack
White Beans – White beans, cannellini beans, white kidney beans -whatever you wanna call them – are the secret ingredient to making this vegan avocado toast high protein and that much more satiating! About 1/2 cup of white beans provides 7 grams of protein and 6 grams of fibre. It also has a very neutral flavour, which is perfect because it doesn’t outshine the avocado and just adds to the creaminess.
Roma Tomatoes – Compared to other tomatoes, I find that Roma tomatoes are the best in terms of flavour and texture. Roasting them brings out their amazing tomatoe-y flavour, and you seriously have to fight me to not eat the whole batch. To make the roasted tomatoes even MORE flavourful, we are roasting them with garlic and a generous drizzle of balsamic vinegar. DE-LISH!
Fresh Herbs – We are doing things right with this vegan avocado toast, meaning that we aren’t just mashing up avocado with a bit of salt and pepper and calling it a day. No, no, no my friends. We are adding all the good stuff to make this vegan avocado toast super flavourful and that includes fresh parsley and fresh basil.
Avocado – It goes without saying that you will want to use ripe avocados for this recipe. Your best bet is to buy them already ripe by looking for avocados that are soft but still slightly firm upon squeezing. Otherwise, you can speed up the ripening process by letting the avocado hang out with bananas and other fruit (you can also place them all in a brown bag if you have that available). The ethylene gas (a natural chemical that causes fruit to ripen) emitted from these fruits will help your avocados to ripen in no time.
How to Make This Recipe
Step 1: Toss the tomatoes with the oil and spread out onto a baking sheet, cut side up. Add the garlic into the cavities of the tomatoes, drizzle with balsamic and add a pinch each of salt and pepper. Lightly press the tomatoes down to flatten.
Step 2: Roast until the tomatoes soften and caramelize, about 20-30 minutes. Allow them to cool completely, then carefully remove and discard the skin.
Step 3: Add the beans, avocado, lemon juice, parsley, basil, garlic, salt and pepper to a food processor and puree until smooth.
Step 4: Once the tomatoes are finished, brush the bread with the remaining oil and toast on the baking sheet in the hot oven until lightly golden brown, about 5 minutes. To assemble, divide the avocado between the four slices of toast, top with a piece of roasted tomato and garnish with the fresh basil leaves and fleur de sel.
To speed things along for this vegan avocado toast recipe, we combine the avocado mixture in a food processor or high speed blender to yield a smooth and creamy texture that is easily spreadable. However, if you do not have this equipment available its no biggie. You can totally mash everything up by hand! To do this I would recommend finely mincing up the garlic and fresh herbs, mashing up the white beans and the avocado separately (you can use a fork or a wooden spoon to do this), and then combining everything together in one bowl. This will obviously result in a chunkier texture than if you were to use a food processor.
If you use a gluten free bread, then yes this recipe is gluten free.
If you have a hard time tolerating beans then its no problem! Another vegan protein alternative is to add silken tofu to the avocado mixture instead. You can also add in about 1/4 cup of nutritional yeast, however keep in mind that while this will add protein (about 6 grams of protein per 1/4 cup) the end result will not be as high in protein if you were to use the tofu or beans.
The avocado mixture lasts about 1-3 days in the fridge. It will likely start to brown immediately, however you can reduce the browning by storing in an air tight container, squeezing lemon juice on top, and storing it with the avocado pit in the center.
Absolutely! I don’t see why not. Pair it with some tortilla chips or some veggies and you have a delicious high protein snack.
More Recipes You Might Like
I loooooooooove me some avocado. So you best believe there are more avocado recipes where that came from. Here are some of my favs:
- Avocado Stuffed Sweet Potato
- Best Avocado Salad Dressing (Healthy & Vegan)
- Vegan Avocado Zucchini Noodles
- Grilled Avocado Bruschetta
What are your favourite avocado toast toppings? I’d love to know!
Vegan Avocado Toast with Roasted Tomatoes (High Protein!)
- Preheat oven to 450 F.
- Toss the tomatoes with the oil and spread out onto a baking sheet, cut side up. Add the garlic into the cavities of the tomatoes, drizzle with balsamic and add a pinch each of salt and pepper. Lightly press the tomatoes down to flatten.
- Roast until the tomatoes soften and caramelize, about 20-30 minutes. Allow them to cool completely, then carefully remove and discard the skin.
- Meanwhile, add the beans, avocado, lemon juice, parsley, basil, garlic, salt and pepper to a food processor and puree until smooth.
- Once the tomatoes are finished, brush the bread with the remaining oil and toast on the baking sheet in the hot oven until lightly golden brown, about 5 minutes.
- To assemble, divide the avocado between the four slices of toast, top with a piece of roasted tomato and garnish with the fresh basil leaves and fleur de sel.
Did you enjoy this high protein vegan avocado toast? Let me know your thoughts down in the comments below!
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.