High Protein Vegan Avocado Toast
This high-protein avocado toast with rosemary mushroom lentils packs 17g of plant protein and 17g of fiber, and it’s vegan and gluten-free too.
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If you’re looking for me, I’ll be in my kitchen eating this avocado toast, smothered with the tastiest rosemary-mushroom-lentil topping, on repeat. It’s that good!
Sautéed mushrooms, lentils, and fresh rosemary make it savory and yummy, the avocado brings the creaminess, and a squeeze of lemon brightens the whole thing up. It’s vegan, gluten-free (or not, your call), and works just as well for breakfast, lunch, or a light dinner.
Want an extra boost of protein? Add a glass of soy milk and you’ve got a high-protein, high fiber plant-based meal with 26 grams of protein and 18 grams of fiber. Wow!
Why This High Protein Avocado Toast Is Good For You (Says The Dietitian)
Most avocado toast has plenty of carbs and healthy fat but not much protein, so it may not keep you full for long. This version fixes that by adding half a cup of lentils under the avocado.
Lentils are one of my favorite plant foods because they are high in both protein and fiber. One serving of this high-protein avocado toast gives you 17 grams of protein and 17 grams of fiber. That’s more fiber than most adults get in a whole day, all in one meal.
This combination is important because fiber slows down how quickly your body absorbs the natural sugars in this dish. That means you get steadier energy and blood sugar, so you can avoid a mid-morning crash.
Protein also helps you feel full. It’s the nutrient that does the most to keep you satisfied until your next meal. The healthy fats from avocado and extra virgin olive oil add to that feeling of fullness.
So, this high-protein avocado toast is filling and tastes great, no matter what time of day you eat it!
👩🍳 Special Diets: Vegan, Gluten Free, Anti-Inflammatory, Mediterranean, DASH, MIND, High-Protein
High Protein Avocado Toast
Ingredients
- 2 tsp extra virgin olive oil, divided
- 1 cup mushrooms, chopped
- 1 tbsp chopped fresh rosemary
- 1/2 cup cooked lentils, canned or pre-cooked
- Salt and pepper, to taste
- 2 slices gluten-free bread, or regular bread, toasted
- 1/2 whole lemon, juiced
- 1/2 avocado, sliced
Instructions
- Heat 1 teaspoon of the olive oil in a skillet over medium high heat. Add mushrooms and saute until they soften.
- Add fresh rosemary to mushrooms, along with cooked lentils. Saute for ~ 2 minutes, then season to taste with salt and pepper.
- Toast the bread, then when it’s ready, drizzle remaining olive oil over toast, top with avocado slices, rosemary mushroom lentil mixture, and add a squeeze of fresh lemon juice on top before serving.
Notes
- Use any bread you like, gluten-free or regular.
- I used white button mushrooms, but experiment with a variety of mushrooms such as cremini, baby bella, and more.
- I love this avocado toast with fresh rosemary, but you can use any fresh or dried herbs, such as thyme, tarragon, or parsley.
Nutrition
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