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    Home ยป Recipes ยป Main Dish ยป Vegetarian Main Dish

    Avocado Chickpea Toast

    Published: Jan 11, 2021 ยท Updated: Jan 26, 2021 ยท Post may contain affiliate links

    Jump to Recipe Print Recipe
    slice of toast with mashed avocado chickpea
    slice of toast with mashed avocado and chickpeas

    Chickpea Avocado Toast is an easy vegan breakfast, lunch, or dinner for days when you don't have the energy to cook. A higher protein avocado toast recipe that is simple and ready in less than 15 minutes

    toast with mashed chickpeas and avocado with cut open avocado, can of chickpeas, and cilantro
    • About Chickpea Avocado Toast
      • Ingredients
        • Cost of Recipe
    • How to Make Chickpea Avocado Toast
    • Recipe Tips
      • Variations
        • Ingredient Options
        • Flavor Substitutions
        • How to Make Allergy Friendly
      • Make Ahead Ideas
      • Storage Suggestions
    • Frequently Asked Questions
      • Nutrition Benefits
      • What to Serve with Chickpea Avocado Toast
      • Watch the Story

    About Chickpea Avocado Toast

    Feeling hungry but not in the mood to cook? This Chickpea Avocado Toast is perfect for that situation because there's really no cooking involved. You simply mash together some avocado and chickpeas, season it, then put it on some toast.

    Avocado toast is notorious for being pricey, but this recipe is not. The entire recipe that serves 3-6 (depending on how hungry you are) costs less than $5.

    Using the chickpeas in the mashed avocado helps stretch your avocado so one avocado can make 6 slices of avocado toast instead of just one or two.

    This is a simple, filling, and tasty lunch or breakfast. I eat a little salad or some fruit on the side and call it a meal. I love that it only requires a few ingredients. You can also adjust the seasoning and/or toppings to your preference.

    cilantro, pepper, avocado, bread, lemon, salt, cayenne pepper, chickpeas with black text overlay on photo

    Ingredients

    Bread: Any bread that you like will work well. I love a sturdy whole grain bread since it's holding the mashed avocado and chickpeas. If you need this recipe to be gluten-free, buy gluten-free bread.

    Chickpeas: Cooked, canned chickpeas are so convenient and budget-friendly. Some chickpeas are sturdier than others. Bush's and Trader Joe's both have chickpeas that are creamier and easier to mash. Walmart's Great Value chickpeas are not as creamy and are harder to mash. If possible, I try to buy no salt added to keep the sodium from being high. You can also cook your own chickpeas.

    Avocado: One medium-sized avocado is what I like to use for this recipe. You'll get about ยฝ cup of mashed avocado. If you want extra avocado flavor, then use a larger avocado or two small avocados.

    Lemon: Lemon juice or lime juice help make the flavor and the color brighter. I highly recommend not skipping it if possible. I think citrus juice is so important to use in any avocado recipe. You could also use lemon or lime zest if needed, and bottled lemon juice works well too.

    Cilantro: Fresh herbs like cilantro give the Chickpea Avocado Toast more excitement, and you can use basil or parsley if you want. You can also skip the herbs.

    Spices: I like to use salt, pepper, and cayenne pepper or red pepper flakes in this recipe. Some other spice additions could be garlic powder, paprika, curry powder, chili powder, or cumin depending on the flavors you're looking for.

    Extras: Some extra toppings you can put on this avocado toast with chickpeas include feta, goat cheese, gorgonzola cheese, nutritional yeast, bacon, a fried egg, nuts, seeds, or green onions. You could also add extra whole chickpeas or black beans.

    Cost of Recipe

    • whole-grain bread 6 slices: $1.56
    • chickpeas 1 (15 ounce) can: $0.98
    • avocado 1 medium: $1
    • lemon ยฝ: $0.25
    • cilantro 2 TBSP: $0.15
    • salt ยผ tsp: $0.01
    • pepper โ…› tsp: $0.02
    • cayenne pepper dash: $0.01

    TOTAL COST: $3.98 or $0.66/serving (Based on San Diego Sprouts 2021)

    collage of four photos with one hand holding a cut open avocado over a bowl of chickpeas; hand squeezing a lemon over a white bowl of mashed avocado and chickpeas; white bowl of avocado chickpeas mashed with cilantro and spices; white plate with two pieces of toast topped with avocado and chickpeas with a bowl of mashed chickpeas and avocado, cut lemon, salt, red pepper flakes

    How to Make Chickpea Avocado Toast

    Time needed: 15 minutes.

    Making Avocado Chickpea Toast is incredibly simply and is ready in a flash. Plus, there's no cooking except for toasting the bread. Here's how to make Chickpea Avocado Toast:

    1. Mash together the avocado and chickpeas.

      Scoring the avocado before adding it to the bowl helps it mash with the chickpeas a little easier.

    2. Squeeze in lemon juice to help it mash together a little easier.

    3. Add spices and herbs.

    4. Spread avocado-chickpea mixture onto the toast, and enjoy!

      two slices of toast with mashed chickpeas and avocado, bowl of mashed avocado, cut open avocados and lemons

    Recipe Tips

    Variations

    Ingredient Options

    Cilantro: If you're not a cilantro fan, you can leave it out or a different fresh herb.

    Spices: Add more cayenne pepper or red pepper flakes for a spicier topping. Other spice options are garlic powder, paprika, curry powder, chili powder, or cumin. Use about โ…› teaspoon.

    Lemon juice: Lime juice can be used instead of lemon. Also, lemon or lime zest will help give the bright citrus flavor, but it will not prevent the avocado from turning brown.

    Flavor Substitutions

    While this Chickpea Avocado Toast is delicious with only toast, avocado, chickpeas, and salt, you can always add herbs, spices, or any other toppings you like.

    bowl of mashed chickpeas and avocado, fresh cilantro, cut avocado, squeezed lemon, can of chickpeas

    How to Make Allergy Friendly

    Chickpea Avocado Toast is vegan, dairy-free, egg-free, nut-free, and soy-free. If you use gluten-free bread, then this is also gluten-free. Also, some bread has dairy in it, so check if you need it to be dairy-free.

    Note that if you add toppings that aren't any of the above, that it'll change it.

    Make Ahead Ideas

    I don't recommend making this too far in advance because the avocado will turn brown. It will still taste good, but the color won't be as appetizing.

    If you decide to make it in advance, keep tightly covered in the fridge to keep it from browning. After about 3 days, the flavor is kind of strange (you know how avocado can get...) so I recommend eating it as soon as possible.

    Storage Suggestions

    Store the avocado mixture in the fridge, tightly covered for up to 3 days. Do not top the toast until just before serving.

    slice of avocado toast with a bowl of mashed chickpeas and avocado, cilantro, chickpeas

    Frequently Asked Questions

    Is avocado toast a complete protein?

    Yes, depending on the type of bread you use, Chickpea Avocado Toast is a complete protein.

    Nutrition Benefits

    If you're looking to eat more plant-based meals, then I highly suggest this Chickpea Avocado Toast. One slice is high in iron and fiber, and two slices give you 18 grams of protein and 14 grams of fiber (which is about half of the recommended amount per day).

    What to Serve with Chickpea Avocado Toast

    This Avocado Chickpea Toast is a complete meal, but you'll probably want to eat at least two slices to get enough protein to feel full for longer. You can add a side of fruit or veggies if you want a little more. Plus, the fat in the avocado helps you absorb the vitamins in the produce.

    white plate with two slices of toast with one slice topped with avocado and a white bowl of mashed chickpeas and avocado with a fork in the bowl

    Final thoughts:

    Chickpea Avocado Toast is one of my go-to recipes for the meals I need to eat but I'm too tired to cook or simply not in the mood. Plus, you only need 4 main ingredients and you can add extra toppings depending on what you have on hand.

    Watch the Story


    MORE EASY RECIPES YOU'LL LOVE:

    • Easy Pesto Salmon
    • Four Ingredient Meal
    • Easy Tomato Soup
    • Chicken Quesadillas
    • Easy Peanutty Pasta
    • Salsa Tuna and Bean Salad
    toast with mashed chickpeas and avocado with cut open avocado, can of chickpeas, and cilantro

    Avocado Chickpea Toast

    Avocado Chickpea Toast is an easy vegan breakfast or lunch for days when you don't have the energy to cook
    5 from 8 votes
    Print Rate
    Prep Time: 10 minutes
    Cook Time: 5 minutes
    Total Time: 15 minutes
    Servings: 6 slices
    Author: Meme
    Total Cost: $3.98 or $0.66/slice

    Ingredients

    • 6 slices whole grain bread
    • 15 ounce can chickpeas no salt added, 1 ยฝ cups
    • 1 cup avocado 1 medium
    • 1 tablespoon lemon juice
    • 2 tablespoon cilantro
    • ยผ teaspoon salt
    • โ…› teaspoon pepper
    • dash of cayenne pepper

    Instructions

    • Toast the bread if desired.
    • Meanwhile, mash the chickpeas & avocado into a medium sized bowl.
    • Add in remaining ingredients and stir/mash until it is to your desired consistency.
    • Spread about ยผ cup on each slice of toast and enjoy!

    Notes

    *You can keep the chickpea mixture in the fridge for up to 3 days. It will turn a darker color but still taste good. Do not top the toast until just before serving.
    *Each serving is one slice of bread with a heaping ยผ cup avocado chickpea mixture.

    What to Use in This Recipe

    glass bowls
    Bowls
    Did you try this recipe?Be sure to leave a comment & recipe rating below. Bonus points for tagging @memeinge & #livingwellkitchen on Instagram! THANK YOU! xo

    [showhide type="post" more_text="Click here for Avocado Chickpea Toast Nutrition Facts" less_text="Clear Nutrition Facts"]
    *

    Nutrition Facts
    Avocado Chickpea Toast
    Serving Size
     
    1 slice
    Amount per Serving
    Calories
    177
    % Daily Value*
    Fat
     
    4
    g
    6
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    1
    g
    Cholesterol
     
    1
    mg
    0
    %
    Sodium
     
    176
    mg
    8
    %
    Potassium
     
    280
    mg
    8
    %
    Carbohydrates
     
    29
    g
    10
    %
    Fiber
     
    7
    g
    29
    %
    Sugar
     
    2
    g
    2
    %
    Protein
     
    9
    g
    18
    %
    Trans Fat
     
    1
    g
    Vitamin A
     
    40
    IU
    1
    %
    Vitamin C
     
    3
    mg
    4
    %
    Calcium
     
    25
    mg
    3
    %
    Iron
     
    5
    mg
    28
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    *
    [/showhide]

    Meme

    This post was originally published on May 9, 2016. Text, recipe, and photos have been updated.

    Doesn't this recipe look good?! You should probably share it:

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    Reader Interactions

    Comments

    1. Rebecca @ Strength and Sunshine says

      May 09, 2016 at 3:04 pm

      Bahahaha! That would be me ๐Ÿ˜› I love flying, but security is SO stressful!

      Reply
      • Meme says

        May 10, 2016 at 11:10 pm

        I'm glad I'm not the only one who says silly things ๐Ÿ˜‰

        Reply
    2. Farrah says

      May 09, 2016 at 8:45 pm

      I love avocado toast, and hooray for adding chickpeas too! Yay for protein!

      Reply
      • Meme says

        May 10, 2016 at 11:15 pm

        Chickpeas and avocados seriously make everything better. Then adding them together is just delightful ๐Ÿ™‚

        Reply
    3. charlotte says

      May 10, 2016 at 7:29 am

      5 stars
      Avocado toast was the best invention of the 21st century. Know what's even better? Avocado chickpea toast. I could eat this 5 times a day. With sprouts on top.

      Reply
      • Meme says

        May 10, 2016 at 11:17 pm

        Oh my gah, you're so right!! YAY for avocado toast ๐Ÿ™‚
        I could totally eat this 5 times a day too haha, and sprouts would seriously take this over-the-top delicious!

        Reply
    4. Serena says

      May 10, 2016 at 3:59 pm

      You said explode in the security line. (: Now that makes me smile....only because you walked away!

      Reply
      • Meme says

        May 10, 2016 at 11:19 pm

        Hahahaha! I know, right?! I can't believe it happened and that no one freaked out because I said it! AH!

        Reply
    5. GiGi Eats says

      May 10, 2016 at 10:43 pm

      A dream come true, on toast!

      Reply
      • Meme says

        May 10, 2016 at 11:23 pm

        Exactly! Chickpeas + avocado = heaven ๐Ÿ™‚

        Reply
    6. Melanie says

      January 21, 2017 at 7:48 am

      5 stars
      I love avocado and I love chickpeas and I certainly love cilantro. Yummy! I just pinched your recipe for my breakfast. But I had it with falafel instead of toast. Just great. Thank you.

      Reply
    7. Liz says

      July 29, 2018 at 8:34 am

      5 stars
      Gosh when I travel I always seem to overpack too! When we were out in Swiss land I swear we only needed one suitcase but brought 4!!! Good thing this toast makes up for the simplicity I'm missing in other areas of my life.

      Reply
    8. lindsey says

      July 30, 2018 at 11:08 am

      5 stars
      I have been obsessed with easy, no-cook meals lately and this is going to go on repeat!

      Reply
    9. Emily Kyle says

      August 02, 2018 at 8:01 am

      5 stars
      I tried this and it is the best combo ever. Such a great idea to add the chickpeas, they keep me fuller longer too ๐Ÿ™‚

      Reply
    10. Lorie says

      August 02, 2018 at 8:40 pm

      5 stars
      Girl I get in so much trouble when I travel. I typically pack 4 days worth of clothes for each day I will be gone. Also chickpea avocado toast for the WIN! This stuff is the best!

      Reply

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    Meme (a brunette female) is holding umbrella and spinning around in front of the Eiffel Tower wearing a denim jacket, skirt, and blue shoesHi, I'm Meme, a thirty-something registered dietitian nutritionist from Alabama living in San Diego. Here to help you enjoy food, feel better in your body at any size, and live free of diets & shame.
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