Healthy Lunch Avocado Chickpea Toast

Name: Healthy Lunch Avocado Chickpea Toast
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Ingredients: 1 ripe avocado; 1 can (15 oz) chickpeas, rinsed and drained; 2 slices of whole grain bread; 1 tablespoon lemon juice; Salt and pepper to taste; Optional toppings: cherry tomatoes, cilantro, or red pepper flakes

Highlighted under: Healthy & Light

I love this Healthy Lunch Avocado Chickpea Toast because it's not only delicious but also packed with nutrients. The creamy avocado pairs perfectly with protein-rich chickpeas, creating a satisfying lunch that's both filling and flavorful. With just a few simple ingredients, I can whip this up in no time, making it a go-to for my busy days. Whether I’m at home or on the go, this toast offers a refreshing twist to my lunch routine that I can always count on to nourish and energize me.

Created by

Aubrey Collins

Last updated on 2026-01-05T23:34:09.514Z

Creating my Healthy Lunch Avocado Chickpea Toast has become a delightful ritual for me. I enjoy the fragrant aroma that fills the kitchen when I mash the ripe avocado and mix it with chickpeas. The combination is not only nutritious but bursts with flavors that keep me coming back for more. I love adding a pinch of salt and lemon juice to elevate the taste.

One tip I’ve discovered is to use whole-grain bread for the base—it not only adds more texture but also boosts the nutritional value. Toasting the bread just right leads to a wonderful crunch that contrasts beautifully with the creamy topping. It's a simple yet impactful way to enjoy lunch!

        Reasons You'll Love This Recipe
        Combines creamy avocado with protein-packed chickpeas
Quick to prepare, perfect for busy lifestyles
High in fiber, keeping you full longer

      

Choosing the Right Avocado

When selecting an avocado for this recipe, opt for one that yields slightly to pressure but is not overly soft. A ripe avocado will have a dark green skin and a creamy texture that blends beautifully with the chickpeas. If you only have a firm avocado, you can hasten the ripening process by placing it in a brown paper bag for a day or two. Just be sure to check it regularly to avoid overripening.

A perfectly ripe avocado not only enhances the flavor but also provides a smooth consistency that pairs nicely with the coarseness of the chickpeas. Avoid using avocados that have bruised spots, as these can negatively impact the taste and texture of your dish.

Perfecting the Chickpea Mash

Mashing the chickpeas with the avocado adds depth and protein to your toast. For the best texture, consider using a fork or a potato masher instead of a food processor, which can create a paste instead of maintaining some chunkiness. Aim to mash the mix until it’s lightly gooey yet retains some chickpea bits for that satisfying bite.

Remember that chickpeas are already soft post-cooking in the can, so they won’t require much effort to mash. This technique allows the flavors of the chickpeas to meld perfectly with the creamy avocado, ensuring each bite delivers a delicious balance.

Exploring Topping Variations

While the base of avocado and chickpeas is delicious on its own, experimenting with toppings can elevate your toast to the next level. Cherry tomatoes add a burst of sweetness when they’re halved and sprinkled on top, creating a lovely contrast with the creamy base. Fresh cilantro adds a herbal freshness that brightens the flavors significantly.

If you enjoy spice, red pepper flakes provide a nice kick without overpowering the other flavors. For a bit more volume, consider adding sliced radishes for crunch or a drizzle of balsamic glaze for sweetness. These variations not only enhance flavor but also contribute additional nutrients to your lunch.

Ingredients

Ingredients for Avocado Chickpea Toast

1 ripe avocado
1 can (15 oz) chickpeas, rinsed and drained
2 slices of whole grain bread
1 tablespoon lemon juice
Salt and pepper to taste
Optional toppings: cherry tomatoes, cilantro, or red pepper flakes

Instructions

Prepare the Chickpea Mixture

In a bowl, mash the ripe avocado using a fork. Add the rinsed chickpeas and lemon juice. Season with salt and pepper, and mix until well combined.

You can leave it a bit chunky for added texture.

Toast the Bread

Toast the whole grain bread slices until golden brown and crispy. This adds a delightful crunch to the dish.

Assemble the Toast

Spread the avocado and chickpea mixture generously over each slice of toasted bread. Optionally, top with cherry tomatoes, fresh cilantro, or a sprinkle of red pepper flakes for extra zest.

Pro Tips

For an extra dose of nutrition, try adding spinach or arugula on top of the toast before serving.

Storage Tips

If you have leftover avocado and chickpea mixture, store it in an airtight container in the refrigerator. To prevent browning, splash a bit of extra lemon juice on top before sealing. Consume it within 1-2 days for the best flavor and texture. The longer it sits, the more the avocado will oxidize and change color, though it remains safe to eat.

When it comes to the toasted bread, it’s best to eat it fresh to enjoy that delightful crunch. If you want to prepare components ahead of time, consider toasting the bread just before serving or reheating it in a toaster to restore its crispness.

Serving Suggestions

This avocado chickpea toast is not just for lunch; it can make a fantastic brunch option as well. Pair it with soft-boiled eggs or a light salad for a fulfilling meal. You can also serve it alongside some crisp cucumber slices or carrot sticks for added crunch and freshness.

For a heartier option, serve your toast with a side of quinoa or roasted sweet potatoes. This makes for a balanced meal that combines healthy carbohydrates, protein, and fiber, ensuring you feel satisfied and energized through the day.

Scaling the Recipe

If you’re hosting friends or family, consider doubling the recipe. You can easily scale up the amounts for the chickpea and avocado mixture and prepare a larger batch of toast to serve a group. Just make sure to keep your bread for toasting separate until close to serving to maintain its crunch.

For a delightful crowd-pleaser, set up a DIY toast bar! Provide the base of avocado chickpea smash alongside a variety of toppings like sliced radishes, sprouts, and different herbs, allowing everyone to customize their toast to suit their tastes. This not only makes it interactive but also showcases the versatility of the dish.

Questions About Recipes

→ Can I make this toast ahead of time?

While it's best when fresh, you can prepare the chickpea mixture ahead and store it in the fridge for up to a day.

→ What can I substitute for chickpeas?

You can use white beans or lentils as alternatives for a different flavor and texture.

→ Is this recipe vegan?

Yes, this recipe is completely plant-based and perfect for vegan diets.

→ Can I add other toppings?

Absolutely! Experiment with toppings like feta cheese, sliced radishes, or even a poached egg for variety.