This high-protein avocado bean toast with kimchi and sunflower seeds is a quick and satisfying savory vegan breakfast. Takes just 5 minutes – perfect for busy mornings. (Recipe updated from its original April 2019 version)
Anyone who’s lived with me can attest that I refuse to leave home in the morning until I’ve had breakfast. The house can literally be burning down, and I’d still pause to make a quick toast over the flames.
What can I say? I love a slow morning. (And that smoky, char-grilled flavor, apparently.)
Breakfast is the perfect chance to take a little time for yourself, nourish your body, and set the tone for the day. And being the control freak that I am, I just can’t leave my first meal of the day up to chance (i.e. grabbing something random while I’m out).
With that said, when it comes to savory vegan breakfast options, there are not a whole lot besides tofu scramble (which doesn’t necessarily fall under “quick-n-easy”). So, I have avocado toast nine times out of ten. The only problem with this beloved combo is the lack of protein – not ideal for breakfast, since protein keeps us feeling full. That’s where the beans come in!
How to Make Avocado Bean Toast
To make 1 toast, I scoop half of a ripe avocado into a shallow bowl and add 1/4 cup canned (or pre-cooked) beans. I season the mixture with lemon juice, salt, and pepper, and mash it up with a fork. This is a great way to sneak more beans into your diet since they virtually disappear into the avocado. Then I slather the mash on some thick toasted sourdough or multigrain bread.
I like to use butter beans here because they’re flat and broad, making them easy to mash. But you can use any white beans you have, like cannellini, great northern, or even pinto.
Avocado Bean Toast Toppings
As far as I’m concerned, avocado toast is not complete without something crunchy. You just gotta add some textural contrast to the creamy avo! I like to sprinkle on toasted sunflower seeds; or if I’m feeling fancy, spiced pumpkin seeds. Chia seeds, hemp seeds, and everything bagel seasoning are other fun options.
Lastly, I pile on chopped kimchi, which adds a funky, tangy, spicy layer to what I consider the perfect avocado toast. If kimchi is not your thing, try sauerkraut as a substitute.
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This high-protein avocado bean toast with kimchi and sunflower seeds is a quick and satisfying savory vegan breakfast. Ready in 5 minutes!
- ½ medium ripe avocado, peeled
- ¼ cup canned or home-cooked white beans, like butter beans, cannellini, or great northern
- 1–2 teaspoons fresh lemon or lime juice
- Fine sea salt and freshly ground black pepper, to taste
- 1 thick slice whole wheat sourdough or multigrain bread, toasted
- 1 tablespoon toasted sunflower seeds or pumpkin seeds (see note below)
- 2 tablespoons chopped kimchi
- In a small shallow bowl, combine the avocado, beans, lemon juice, and pinches of salt and pepper. Mash with a fork until smooth.
- Spread the mixture on the toast and top with the seeds and kimchi. Slice in half and enjoy.
To toast raw seeds, cook them in a dry skillet over medium-low heat until golden and fragrant, tossing frequently, 2 to 4 minutes.
- Serving Size: 1 toast
- Calories: 385
- Fiber: 13.6 g
- Protein: 10.6 g
Keywords: breakfast, toast, avocado, beans