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Avocado Toast

Name: Avocado Toast Recipe
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Ingredients: 14 to 16 ounces extra-firm tofu (pressed and drained); Drizzle of olive oil ((optional)); Dash of turmeric ((optional for color)); 1/2 teaspoon kala namak (or salt to taste); 2 avocados; 1 lemon (zest and juice); 2 tablespoons chopped fresh dill (or 2 teaspoons dried); 2 tablepoons chopped fresh parsley (or cilantro); Salt and freshly ground black pepper (to taste); 4 slices sourdough bread (or wholegrain, or gluten-free bread, or 4 bagels, toasted); 1 cup alfalfa sprouts ((optional)); 2 tablespoons hemp seeds ((optional))

Published: Jun 27, 2023 by Nisha Melvani · 2 Comments

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This Avocado Toast is a protein-packed healthy vegan breakfast, lunch, or snack. Quick and easy to make, and balanced with 'eggy' tofu for protein. These toasts are bright, fresh, and delicious, and keep you full for hours. The whole family will love these protein-packed avocado toasts.

Two avocado toasts with cubed tofu on whole grain bread.

Cubed tofu is seasoned to taste and look just like egg, mimicking an avocado egg sandwich, but vegan. The addition of zesty lemon and bright fresh herbs pack in more flavor, and make these toasts worthy of serving to guests!

This Avocado Toast recipe was inspired by my 5-minute Avocado Spread on this site, as well as this High-Iron Avocado White Bean Sandwich.

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👩🏼‍🌾 Ingredients
🥑 Substitutions
📖 Instructions
💡 Expert Tips
🙋🏽‍♀️ Recipe FAQs
🍽 Related Recipes
👩🏽‍🍳 Made This Recipe?
📖 Recipe
💬 Comments

👩🏼‍🌾 Ingredients

One avocado, turmeric, kala namak, tofu, olive oil, lemon juice, dill, parsley, and one lemon on a gray backdrop.

Extra firm tofu or super firm tofu are best suited for this high-protein Avocado Toast recipe. Super firm tofu contains the highest amount of protein and comes pre-pressed so it is most convenient, but it is sometimes hard to find. I typically use Nasoya or Wildwood brands.
Haas avocados are my first choice for making avocado toast, but any variety will work. The Haas avocado texture is extremely soft and silky, and it mashes easily. Just make sure to use ripe avocados. They should have a slight give when gently pressed. If you want to ripen an avocado quickly, place it in a closed paper bag with a banana. Check it daily until it feels soft enough.
Kala namak (Indian black salt) is an optional ingredient. It gives the tofu an egg-like flavor, similar to the yolk of a hard-boiled egg. If you don't already have this ingredient, I highly recommend getting your hands on some.
Turmeric adds an egg-like color, as well as anti-inflammatory benefits to the tofu, but it entirely optional.
Olive oil (optional) is a useful addition if you find your avocados are not quite ripe enough and require more moisture for mashing, or richness in texture. Plus, I also used it for the tofu to get it more golden in the oven.

See recipe card for quantities.

🥑 Substitutions

Tofu - Substitute the tofu with one (15-ounce) can drained and rinsed chickpeas, or omit the tofu entirely for a more traditional avocado toast.
Dill and parsley - Substitute with fresh herbs of your choice, or dried herbs as needed. For every 1 tablespoon of fresh herbs, use about 1 teaspoon of dried herbs.
Kala namak and turmeric - to give the tofu a similar eggy look and flavor, use a drizzle of tamari and a generous dash of nutritional yeast instead

For more toast or sandwich ideas, visit my Vegan Sandwich Recipes page on this site.

📖 Instructions

Cubed tofu in a glass bowl with turmeric, kala namak, and olive oil.

Step 1. Toss the tofu with olive oil, turmeric, and kala namak or salt.

Baked tofu cubes with turmeric and kala namak on a white rimmed baking sheet.

Step 2. Bake for 10 minutes or air fry.

White bowl with ingredients for avocado toast with tofu: mashed avocado, olive oil, chopped dill, chopped parsley, and turmeric baked cubed tofu.

Step 3. Mash the avocado in a medium bowl. Add the lemon juice and zest, dill, parsley, salt, and pepper. Mix to combine. Add the tofu and mix to incorporate.

Mashed avocado in a white bowl with cubed tofu, and a gray spatula next to a bottle of olive oil, and one half lemon.

Step 4. Divide the avocado tofu topping between four toasts. Top your avocado toast with alfalfa sprouts for a more nutritious meal.

💡 Expert Tips

Avocado: To make the best avocado toast, pick perfectly ripe avocados. If they are overripe, they will be mushy and stringy. Look for avocados that yield slightly to a gentle squeeze. If parts on the inside are bruised or brown, scoop those out and discard before mashing the remaining flesh.
Bread: Use thickly sliced bread that is sturdy enough to hold the mashed avocado with tofu. Golden-brown, well-toasted crisp bread offers a sturdy base for avocado toast. Use whole grain for more fiber, high-protein bread for more protein, or gluten-free bread for a gluten-free option.
Tofu: Use super firm or extra firm tofu for the most protein. Do not over bake the tofu or it will become crispy and lose its egg-like texture.
Storage: The baked tofu is good for up to 5 days. Once mixed with the avocado, this high-protein avocado toast topping is best enjoyed the same day, but it can be refrigerated in an airtight container for up to 2 days. The avocado will oxidize and darken in color but is still safe and delicious to eat.

🙋🏽‍♀️ Recipe FAQs

Is avocado toast healthy?

Avocado toast is a healthy breakfast, lunch, snack, or dinner. Avocados are rich in heart-healthy unsaturated fats, as well as a fiber, and low in saturated fat. Choose a wholegrain bread that is low in sodium for more fiber and less salt. Add additional healthy toppings, such as tofu or hemp seeds for more protein, and chopped massaged kale for some greens.

What kind of bread is used for avocado toast?

Use more hearty and crusty varieties like sourdough bread or baguette, with slices at least ½-inch thick to support the toppings. The richness and tanginess of sourdough bread paired with the silky creaminess of avocado is the best tasting combination.

What seasoning is good on avocado?

Seasonings and toppings that pair well with avocado toast include: everything bagel seasoning, poppy seeds, sesame seeds, sunflower seeds, capers, fresh basil, cilantro, dill or parsley, a drizzle of pesto or chimichurri, minced jalapeño, extra-virgin olive oil, lemon juice, red pepper flakes, and flaky salt.