Avocado Toast with Chickpeas and Hemp Seeds

Our savory avocado toast with hemp seeds and chickpeas is a quick, nutrient-dense plant-based breakfast that’s perfect for busy mornings. This recipe combines creamy avocado, protein-packed chickpeas, and crunchy hemp seeds on a slice of hearty whole-grain bread. Packed with healthy fats, fiber, and plant-based protein, this toast keeps you full and energized all morning.

Ingredients

• 2 slices whole-grain or sourdough bread

• 1 ripe avocado

• ½ cup canned chickpeas, drained and rinsed

• 1 tablespoon hemp seeds

• ½ teaspoon garlic powder

• ¼ teaspoon smoked paprika

• Juice of ½ lemon

• Salt and black pepper to taste

• Optional toppings: red pepper flakes, cherry tomatoes, microgreens, tahini drizzle

Instructions

1. Toast the bread to your desired crispiness.

2. In a small bowl, mash the avocado with lemon juice, garlic powder, smoked paprika, salt, and black pepper.

3. Lightly mash the chickpeas with a fork, leaving some whole for texture.

4. Spread the mashed avocado evenly on the toasted bread.

5. Top with chickpeas and sprinkle with hemp seeds.

6. Add any optional toppings like red pepper flakes, cherry tomatoes, or microgreens.

7. Serve immediately and enjoy!

Nutritional Information (Per Serving)

Calories: 350
Protein: 12g
Carbs: 38g
Fat: 18g

Things You’ll Love About This Recipe

• Quick and easy – Ready in just 5 minutes with minimal ingredients.

• High in protein and healthy fats – Keeps you full and satisfied.

• Customizable – Easily swap toppings to create different flavor profiles.

• Meal prep friendly – Avocado can be pre-mashed and stored with lemon juice for easy assembly.

Expert Tips for Best Results

• Use a ripe avocado – It should be slightly soft but not mushy for the perfect creamy texture.

• Mash the chickpeas lightly – This creates a heartier texture without overpowering the toast.

• Add toppings last – Keeps everything fresh and prevents sogginess.

Substitutions

• Gluten-free option – Use a gluten-free bread or serve on a rice cake.

• Nut-free version – Skip hemp seeds and use sunflower seeds for added crunch.

• Higher protein – Add a sprinkle of nutritional yeast for a cheesy flavor and extra protein.

Serving Suggestions

• Serve with a side of fresh fruit or a smoothie for a complete breakfast.

• Pair with a cup of herbal tea or coffee for a satisfying morning meal.

• Drizzle with tahini or balsamic glaze for extra depth of flavor.

Why This Recipe Works

Avocado provides heart-healthy monounsaturated fats, chickpeas add plant-based protein and fiber, and hemp seeds contribute omega-3s and additional protein. The combination of creamy, crunchy, and tangy flavors makes this a balanced and satisfying breakfast.

Flavor Variations

• Spicy Avocado Toast – Add sliced jalapeños and a drizzle of hot sauce.

• Mediterranean Style – Top with diced cucumbers, tomatoes, and a sprinkle of oregano.

• Everything Bagel Style – Use everything bagel seasoning for a bold flavor boost.

Meal Prep Ideas

• Pre-mash the avocado – Store in an airtight container with lemon juice to prevent browning.

• Batch-toast the chickpeas – Roast a batch of chickpeas for extra crunch and store for multiple uses.

• Assemble fresh – Keep ingredients separate and assemble in under a minute when ready to eat.

Equipment List

• Toaster or oven

• Mixing bowl

• Fork for mashing

Grocery List

• Whole-grain or sourdough bread

• Avocado

• Canned chickpeas

• Hemp seeds

• Garlic powder

• Smoked paprika

• Lemon

• Salt and black pepper

• Optional: red pepper flakes, cherry tomatoes, microgreens, tahini

This savory avocado toast with hemp seeds and chickpeas is a delicious, high-protein plant-based breakfast that’s simple, satisfying, and packed with nutrients.