How to Make the Perfect Chickpea and Avocado Toast
American · Easy · 10 min · 2 servings
This elevated avocado toast features smashed chickpeas seasoned with lemon and red pepper flakes for a protein-packed breakfast or lunch. It is a satisfying and nutritious meal that takes only 10 minutes to prepare.
Why this recipe works
This Chickpea and Avocado Toast recipe has been crafted to deliver restaurant-quality results in your home kitchen. At just 10 minutes from start to finish, it fits perfectly into a busy schedule without sacrificing flavor. Each serving comes in at 390 calories with 14g of protein, making it a balanced choice for any meal.
What you will need
This recipe uses 6 simple ingredients that you can find at any grocery store:
- 1 can chickpeas drained and rinsed
- 2 large ripe avocados
- 4 slices sourdough bread toasted
- 2 tbsp fresh lemon juice
- 0.5 tsp red pepper flakes
- 0.5 tsp flaky sea salt
Step by step instructions
Step 1: Season the Chickpeas
Place the drained chickpeas in a bowl and add 1 tablespoon of lemon juice, a pinch of salt, and the red pepper flakes. Use the back of a fork to lightly smash about half the chickpeas while leaving the rest whole for contrasting texture. Toss to combine.
Step 2: Mash the Avocado
Halve the avocados and remove the pits. Scoop the flesh into a separate bowl. Add the remaining tablespoon of lemon juice and a pinch of salt. Mash with a fork to your desired consistency, whether chunky or smooth.
Step 3: Toast the Bread
Toast the sourdough slices until they are deeply golden and crispy. A well-toasted base prevents the toppings from making the bread soggy and provides an important textural contrast to the creamy avocado.
Step 4: Assemble and Serve
Spread a generous layer of mashed avocado onto each slice of toasted bread. Top with a heap of the seasoned chickpeas. Finish with an extra pinch of flaky sea salt and red pepper flakes. Serve immediately while the toast is still warm and crispy.
Easy substitutions
Missing an ingredient? Here are some swaps that work perfectly:
- sourdough bread → gluten-free bread works perfectly for those who cannot tolerate gluten
- fresh lemon juice → fresh lime juice for a slightly different citrus profile that pairs equally well with avocado
Common mistakes to avoid
Watch out for these pitfalls that can affect your results:
- Using underripe avocados that do not mash smoothly and lack the rich creamy flavor needed for this recipe
- Assembling the toast too far in advance which causes the bread to become soggy and the avocado to brown
Nutrition facts
Per serving: 390 calories, 14g protein, 45g carbs, 18g fat, 12g fiber.
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