Healthy Lunch Avocado Chickpea Toast

Name: Healthy Lunch Avocado Chickpea Toast
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 2 servings
Ingredients: 2 slices of whole grain bread; 1 ripe avocado; 1 cup canned chickpeas, drained and rinsed; 1 tablespoon lemon juice; Salt and pepper to taste; Optional: red pepper flakes, fresh herbs for garnish

Highlighted under: Healthy & Light

I absolutely love this Healthy Lunch Avocado Chickpea Toast for its vibrant flavors and hearty ingredients. It combines creamy avocado and protein-packed chickpeas, creating a nutritious meal that keeps me energized throughout the day. The crunch of toasted bread adds the perfect texture, while a sprinkle of spices elevates the taste. I often prepare this for a quick lunch or a satisfying snack, and it’s always a hit! Plus, it’s easy to make and can be customized with whatever toppings you love.

Created by

Chantel Rivers

Last updated on 2026-01-06T00:55:10.658Z

When I first experimented with avocado chickpea toast, I was pleasantly surprised by how well these two ingredients paired together. The chickpeas add a nice protein boost and a satisfying texture that perfectly complements the creaminess of the avocado. My favorite method is to mash the chickpeas slightly to keep some whole for that perfect bite. It’s so simple but incredibly nutritious, making it an ideal choice for busy days.

One of the best parts about this toast is how versatile it is. I often switch up the seasonings based on what I have on hand. Sometimes I’ll add fresh herbs or a squeeze of lemon juice for brightness, while other times, a dash of chili flakes gives it a delightful kick. The combinations are endless, and I can always depend on it to keep me full and satisfied.

        Why You Will Love This Recipe
        Creamy and nutritious blend of avocado and chickpeas
Quick and easy to prepare, perfect for busy days
Versatile with endless topping options
Packed with healthy fats and plant-based protein

      

Mastering the Perfect Toast

To achieve the perfect toast for your avocado chickpea creation, opt for a sturdy whole grain bread. The density of such bread ensures it can hold the flavorful toppings without becoming soggy. Toast the slices in a toaster or on a skillet over medium heat until they are golden brown and have a slight crunch. This step adds an enjoyable texture that contrasts beautifully with the creamy mixture you'll be spreading on top.

If you want to amp up the flavor, consider brushing the bread with a little olive oil or coconut oil before toasting. This not only enhances the crunch but adds a subtle richness that complements the avocado and chickpeas. Keep an eye on the toast as it cooks, as temperatures can vary, and you don’t want it to burn—golden edges are ideal!

Elevating the Chickpea Mixture

The key to a creamy yet hearty chickpea and avocado mixture is in the mashing technique. Use a fork or a potato masher to break down the chickpeas and avocado—aim for a rustic blend rather than a smooth paste. A few chickpeas should remain whole for added texture, which creates a delightful eating experience. The ratio of chickpeas to avocado can also be adjusted based on your preference; for a richer flavor, increase avocado slightly.

In addition to lemon juice, feel free to experiment with different spices such as cumin or garlic powder. They can significantly enhance the overall taste profile. If you prefer a bit of zing, a dash of lime juice can also do wonders. Mix thoroughly until the ingredients are evenly combined, and don't forget to taste and adjust the seasoning, adding more salt or pepper as necessary.

Ingredients

For the Toast

2 slices of whole grain bread
1 ripe avocado
1 cup canned chickpeas, drained and rinsed
1 tablespoon lemon juice
Salt and pepper to taste
Optional: red pepper flakes, fresh herbs for garnish

Instructions

Toast the Bread

Lightly toast the slices of whole grain bread until golden brown.

Prepare the Chickpea Mixture

In a bowl, mash the avocado and chickpeas together. Stir in lemon juice, salt, and pepper.

Assemble the Toast

Spread the chickpea and avocado mixture evenly on each slice of toasted bread.

Add Toppings

Sprinkle red pepper flakes and garnish with fresh herbs if desired.

Pro Tips

For an extra layer of flavor, try adding sliced tomatoes or a drizzle of balsamic glaze on top before serving.

Storage Tips

For best results, enjoy your avocado chickpea toast immediately after preparing, as the avocado can brown and lose its vibrant color over time. However, if you do wish to prepare the chickpea mixture in advance, store it in an airtight container in the refrigerator. To prevent browning, consider placing a piece of plastic wrap directly over the mixture before sealing the lid—a great tip I often use.

If you have leftovers, the mixture can be stored for up to two days. Just remember to stir well before serving again. While the texture may change a bit, a quick re-mix will help blend the flavors back together smoothly.

Serving Suggestions

This avocado chickpea toast is versatile and makes for a great base, so don’t hesitate to get creative with your toppings. Sliced radishes, cucumber, or even a sprinkle of feta cheese can add layers of flavor and texture. For a heartier option, top with a poached egg to add protein and richness.

If you want to make this meal more substantial or feed a crowd, consider serving the mixture as a dip alongside veggie sticks or your favorite crackers. It's perfect for a light lunch or as part of a brunch spread; the combinations are endless and sure to satisfy a variety of palates.

Questions About Recipes

→ Can I make this toast ahead of time?

It's best enjoyed fresh, but you can prepare the chickpea mixture in advance and toast the bread just before serving.

→ What can I substitute for chickpeas?

You can try white beans or black beans for a different flavor and texture.

→ Is this recipe vegan?

Yes, both avocado and chickpeas are plant-based, making this toast a perfect vegan option.

→ How can I add more protein?

Consider topping your toast with a poached egg or sprinkling some hemp seeds on top for added protein.