High Protein Avocado Toast

This 4-ingredient high-protein avocado toast is made with freshly mashed avocado and the best homemade tofu scramble. So, if you’re looking for a healthy vegan breakfast idea, this recipe is for you!

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Why You’ll Love This Recipe

• Quick and easy: Ready in just 15 minutes, and that includes making the homemade tofu scramble.
• Protein-packed: This avocado protein toast is high in protein thanks to the vegan scrambled tofu.
• Filling: Plant-based protein from the tofu paired with healthy fats from the avocado makes this savory breakfast extra satisfying!

Nutrition For Mental Health

Over the years, I became curious about how food can impact mental wellness. So, I went to grad school for nutrition and spent as much time as possible on this. Now, I incorporate this info into every recipe I make, focusing on either the main ingredient or the main nutrient and it’s impact on mental health.

This recipe uses one whole avocado. One avocado contains 17 grams of carbs, 4 grams of protein, and 30 grams of fat. It is an excellent source of copper, folate, potassium, vitamins C, E, K, B2, B3, B5, and B6. Avocados are also a good source of magnesium and manganese. A cross-sectional, population-based survey found that higher intake of B vitamins is associated with lower rates of stress symptoms, anxiety, and depression.

Recipe Variations

With minimal ingredients, there aren’t many ways to change this recipe. However, you can always add to it! Here are a couple of substitutions to keep in mind.

• Bread: This recipe is perfect with sourdough, whole wheat, or your favorite gluten-free bread. Also, if you are trying to maximize your protein intake, then using a protein-packed bread is another great option.
• Tofu: If you don’t have any tofu on hand, then you can use a simple smashed chickpea recipe instead.
• Onion: Add these flavor-packed Lime Pickled Onions on top for extra crunch and zest!

Ingredients + Notes

The ingredients for this protein toast recipe are simple and delicious.

A full list of ingredients with exact amounts can be found in the recipe card below.

How To Make High-Protein Avocado Toast

Making this avocado toast with protein is easy to do using fresh and homemade ingredients.

1. Toast bread and mash avocado in a small bowl.
2. Spread mashed avocado on each piece of toast and top with scrambled tofu.

Serving Ideas

This avocado toast with protein is a meal all on its own. However, if you’re looking for a sweet side or a tasty drink, here are my recommendations.

• Scones: For a flaky, sweet treat, try a Homemade Raspberry Scone or Banana Bread Scone.
• Muffins: These Vegan Blueberry Muffins, Banana Bread Muffins, or Vegan Lemon Poppy Muffins all pair well with this high protein avocado toast.
• Smoothies: Try this No Yogurt Blueberry Smoothie, Kiwi Mango Smoothie, or Blueberry Raspberry Smoothie.
• Lattes: For a warm drink, make this Golden Milk Latte, Mango Matcha Latte, or Homemade Boba Coffee.

Storage Tips

Once your avocado protein toast is made and assembled, I recommend eating it immediately or at least within 2-4 hours. That being said, you can definitely meal prep the scrambled tofu ahead of time and store it in an airtight container in the fridge for 3-4 days. This way, it’ll only take five minutes to make whenever you’re in the mood for a piece of protein avocado toast.

If you tried this High Protein Avocado Toast Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!

Recipe

Reference

Mahdavifar, B., Hosseinzadeh, M., Salehi-Abargouei, A., Mirzaei, M., & Vafa, M. (2021). Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey. Journal of affective disorders, 288, 92–98. https://doi.org/10.1016/j.jad.2021.03.055