5-minute Avocado Spread with mashed chickpeas takes avocado toast to a whole new level. It's rich in protein, calcium, iron, and vitamin B12. Use it in sandwiches, or serve it as a dip with crudités or toasted pita bread.
Make this avocado spread for a healthy snack, lunch, or even a quick weeknight dinner! This balanced recipe is so satisfying, it will keep you full for hours. Plus, it doesn't brown like other avocado spreads because it's made with chickpeas.
This was inspired by my High-Iron Avocado White Bean Sandwich Spread on this site, as well as this Easy Beet Hummus.
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👩🏼🌾 Ingredients
- Tahini is a paste made from toasted ground sesame seeds. It is a staple of Middle Eastern and Mediterranean cooking. It has a rich, nutty taste that goes well in dressings, dips, and spreads such as hummus. It's rich in heart healthy fats and a good source of calcium and iron.
- Chickpeas add protein, fiber, and iron, as well as a satisfying chunky texture to this avocado spread.
- Curly parsley has a more muted flavor than Italian (flat) parsley. Its less robust flavor works well in this recipe.
- Fortified nutritional yeast adds an umami boost, as well as protein and B vitamins (including B12) to this recipe.
- Use ripe avocados for a creamier spread. Firm avocados do not get as smooth and creamy in the food processor.
See recipe card for quantities.
🥑 Substitutions
- Chickpeas - use white beans instead as desired
- Nutritional yeast - feel free to omit if you do not have any on hand
- Tahini - substitute with olive oil, water, or aquafaba as needed
- Parsley - Use flat or curly parsley. Flat parsley has a stronger flavor.
Serve this avocado dip with my 2-Ingredient Flaxseed Crackers. Visit my Vegan Sandwich Recipes page for more quick and healthy lunch ideas.
📖 Instructions
Step 1. Transfer the avocado flesh, chickpeas, tahini, garlic, cumin, nutritional yeast, and parsley to the canister of a food processor. Add the juice from one half lemon and 2 tablespoons water.
Step 2. Pulse until the desired texture, adding more water, lemon juice, or olive oil as desired. Season with salt. Garnish with Everything Bagel Seasoning. Serve with whole wheat pita, crudités, or as a sandwich spread.
💡 Expert Tips
- Use ripe avocado for a creamier spread. Make sure it is fresh and not blackened in parts.
- For more flavor, press the garlic using a garlic press, or grate it directly into the spread.
- Storage: Refrigerate any leftover Avocado Spread in an airtight container for up to 2 days.
🙋🏽♀️ Recipe FAQs
This avocado spread does not brown easily because it is made with chickpeas, so there is less mass of avocado to go brown. The lemon juice also helps prevent browning.
To keep your Avocado Spread extra fresh, store leftovers in an airtight container, and add saran wrap over the top before placing the lid on. Gently mold the film to make an airtight seal along the top of the spread. Refrigerate for up to 2 days.
Any creamy variety of avocado will work for this recipe. Make sure it is very ripe, but still fresh and not blackened. I use a ripe Hass avocado.
This spread is balanced and satisfying. Use it for making protein-rich avocado toasts, as a sandwich or burger spread, or as a dip alongside whole wheat pita, crudités, or chips.
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📖 Recipe
Avocado Spread Recipe
Ingredients
- 1 large ripe avocado
- 1 (15-ounce) can chickpeas drained and rinsed (1 ½ cups cooked)
- 3 tablespoons tahini or olive oil
- 2 cloves garlic minced
- ½ teaspoon ground cumin
- 1 tablespoon nutritional yeast (optional)
- ½ cup chopped curly parsley
- 1 large lemon
- Salt to taste
- Everything Bagel Seasoning (optional)
Instructions
- Combine: Transfer the avocado flesh, chickpeas, tahini, garlic, cumin, nutritional yeast, and parsley to the canister of a food processor. Add the juice from one half lemon and 2 tablespoons water.
- Blend: Pulse until the desired texture, adding more water, lemon juice or olive oil as desired.
- Season with salt. Garnish with Everything Bagel Seasoning for serving.
Notes
- Use a ripe avocado for a creamier spread. Make sure it is still fresh and not blackened in parts. I used a Hass avocado.
- Garlic: For even more flavor, press the garlic using a garlic press, or grate it directly into the spread.
- For serving: This spread is balanced and satisfying. Use as a spread for sandwiches or burgers. Or serve as a healthy snack, or for lunch or dinner with whole wheat pita and crudités.
- Storage: To keep your Avocado Spread extra fresh, store leftovers in an airtight container, and add saran wrap over the top before placing the lid on. Gently mold the film to make an airtight seal along the top of the spread. Refrigerate for up to 2 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Aly
Could you use frozen avocado in this?
Nisha Melvani
I haven't tested it but if properly thawed, I think it should work.
Shanna
Great recipe! I ate on it over several days and even though it turned a little brown from the avocado, it was still yummy. 😋
Nisha Melvani
So happy you enjoyed it...and for so many days:)
Primla Goddard
Love this recipe ❤️ Great healthy snack !
Avocados are so nutritious.
Nisha Melvani
Yes! I love avocados. So versatile. Thank you.
Amina
Live how fresh this recipe is, from the colour to the flavour. The added chickpeas or beans gives it a protein boost and good fats from the avocado. A staple dip!
Nisha Melvani
Plus, it doesn't brown easily like regular avocado spreads! Thank you.
Neena Chandiramani
Avocado spread, very handy to have around!
Nisha Melvani
Absolutely! Thank you.