High Protein Avocado Toast

High Protein Avocado Toast – with a mashed edamame avocado combo for more staying power, to keep you fueled for longer at breakfast time (or anytime!)

high-protein-avocado-toast

I, like most people, LOVE avocado toast. I could eat it for breakfast, lunch, dinner, snack, dessert, truly anytime. When they started charging insane prices for them at local eateries, I vowed to make it home most of the time. And it truly is SO simple to make a really delicious avocado toast. Most of the time, I’ll top mine with an egg or two for extra protein and to round out the meal, but let’s be honest – some days I don’t want to dirty up another pan or take the time to make some eggs, so in comes my High Protein Avocado Toast – a quick and delicious way to get a plant-powered, protein-rich breakfast!

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High Protein Avocado Toast

A fun and delicious way to add more protein to your typical avocado toast. Want to make a full meal out of this? Pair with fruit for breakfast, or top with grilled shrimp for an entree! the possibilities are endless.

  • Author: Caroline Green, RDN, LD
  • Prep Time: 5 min
  • Cook Time: 5 min
  • Total Time: 10 minutes
  • Yield: 4 servings 1x

Ingredients

Scale
  • 4 slices thick sourdough bread, warmed
  • 1 ripe avocado
  • 1 cup shelled edamame, thawed
  • juice from 1 lime
  • 2 TBSP diced green onion
  • 1/4 tsp smoked paprika
  • 1/4 tsp garlic powder
  • salt & pepper, to taste
  • For topping, optional:
    • Drizzle of olive oil
    • Pinch of microgreens for topping
    • Flaky sea salt 
    • Diced tomatoes

Instructions

  1. Blanch the edamame in a pot of salted boiling water for 5 minutes until soft. Drain.
  2. In a high powered food processor or blender, add the edamame, avocado, lime juice, and paprika, and garlic powder and puree until smooth and creamy. Season to taste with salt and pepper. 
  3. Stir in diced green onion to the edamame avocado mixture and set aside.
  4. Toast bread and drizzle with olive oil if desired. Spread the edamame avocado mixture evenly to all slices of toast. Add desired toppings and enjoy!

Notes

*want some extra heat? Add in ground cayenne powder as well to kick it up a notch!

Keywords: high protein avocado toast, edamame avocado toast, the best avocado toast, plant-based avocado toast

high-protein-avocado-toast

When it comes to building meals, a flexible framework can be helpful for putting together a meal that is balanced and will leave you feeling fueled and satisfied.

For example, ever had just a bowl of pasta? You wouldn’t be nearly as satisfied with that versus if you were to have pasta topped with vegetables and chicken. The secret is to have all macronutrients at meals when you can! Carbs, protein, and fat. I like to have a flexible framework that’s easy to remember, to ensure most meals are balanced, I like to remember it as “CPFFF” :

  • Carbs – aka your brain’s #1 fuel source!

    • Carbohydrates include grains, fruit, dairy, and starchy vegetables. Carbs leave you feeling full, and give your body energy. We NEED carbs. Don’t let anyone convince you otherwise. 
  • Protein

    • Protein can be found in animal-based form or plant-based form, so switch it up now and then! Shrimp, chicken, beans, eggs, tofu, tempeh, salmon, beef, pork, turkey, nuts & seeds are all sources of protein.
  • Fat

    • Fat plays a major role in our bodies with everything from making hormones, keeping us full & satiated, to absorbing fat-soluble vitamins (vitamins A, D, E and K!). So be sure to add a source of fat to your meals for extra staying power. Some fat choices include avocado, butter, oils such as olive oil, nuts & seeds, fat from meats, fat in egg yolks, whole fat dairy, etc.
  • Fiber

    • Fiber is another great “F” word that contributes to fullness as well. Fiber is the non-digestible part of plant-foods that contributes to a healthy GI tract and contributing to satiation. Fiber is often found in whole fruits and vegetables, whole grains, nuts, seeds, and legumes. So if you’re adding colorful produce to your meal, you can easily check off the fiber box!
  • Fun/Flavor

    • We can’t forget the enjoyment in our meals! Oftentimes, I see clients choosing only what they view as the “most nutritious” foods, leading to minimal satisfaction or restrictive/disordered eating. Satisfaction and pleasure in our eating is a big key to feeling content and having enough! Have you ever had a bland “healthy” meal which made you physically full, but left you feeling unsatisfied, only to cause you to reach for food in the pantry later? Satisfaction is important, so be sure to have something that’s fun or flavorful as part of your meal, such as some herbs, a fun sauce, or even just a “fun” food you really look forward to, like mac n cheese or fries. We need balance!

 

flexible-nutrition

So with this High Protein Avocado Toast, we have protein(& fiber) from the edamame, fat (& fiber) with the avocado, carbs (& fiber) in the toast, and we can pair it with fruit for extra flavor and a well-rounded meal!

high-protein-avocado-toast

 

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