Smashed Chickpea and Avocado Toast
A creamy, nutrient-rich breakfast or snack featuring mashed chickpeas and ripe avocado on whole grain bread. This american-inspired breakfast (vegan) ready in about 10 minutes combines (15 oz), drained canned chickpeas, large avocado, lemon into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 280 calories and feeds 4, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 can (15 oz), drained canned chickpeas
- 1 large avocado
- 1/2 lemon
- 4 slices whole grain bread
- 1/4 tsp sea salt
- 1/4 tsp black pepper
- pinch red pepper flakes
Instructions
- Step 1: Drain and rinse 1 can (15 oz) chickpeas. Place in a bowl and mash with a fork until mostly smooth but still slightly chunky.
- Step 2: Scoop flesh from 1 large avocado into a separate bowl and mash with a fork. Add juice from 1/2 lemon, 1/4 tsp sea salt, and 1/4 tsp black pepper, mixing until creamy.
- Step 3: Toast 4 slices whole grain bread until golden and crisp. Spread mashed avocado mixture evenly over each slice.
- Step 4: Top with the mashed chickpeas and sprinkle with a pinch of red pepper flakes before serving immediately.
Frequently asked questions
How long does Smashed Chickpea and Avocado Toast take to make?
Total time is about 10 minutes (10 min prep + 0 min cook). Most home cooks find this fits comfortably into a busy morning; prep components the night before to save active time.
How do I store leftover Smashed Chickpea and Avocado Toast?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven; egg- or grain-based items may need a splash of milk or water to refresh texture. Cold-served items (overnight oats, smoothies) keep 2–3 days in the fridge.
Can I substitute ingredients in Smashed Chickpea and Avocado Toast?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Smashed Chickpea and Avocado Toast for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Smashed Chickpea and Avocado Toast vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Best avocado toast I've had in years. The chickpeas add the perfect protein.
- ★★★★★
So simple and delicious. Made it for my kids and they loved it too.
- ★★★★★
This is my new favorite breakfast! The chickpeas and avocado mash perfectly with a sprinkle of everything bagel seasoning.
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