This Edamame Chaat Avocado Toast is a high-protein vegan breakfast with bold Indian flavors. It has 17g of protein, 52g of carbs, and 13g of fat, and is fiber-rich and satisfying.
Key Recipe Notes
- Macros: 348 calories: 17g protein, 52g carbs, 13g fat. These macros are based on the specific Dave’s Killer Bread I use; yours may vary with different bread. Gram measurements of ingredients are included in the recipe for accuracy!
- Great Vegan Plant-Based Protein: The combination of edamame and avocado provides a protein and fiber boost; it's filled with healthy fats and essential vitamins and minerals, making this a great option for vegans.
- Bold & Unique Flavor: Chaat masala and lime juice add a tang; the vibrant veggies like onions, tomatoes, and onions bring freshness; and the optional sev or crunchy chickpea snacks add another layer of crunch.
- Quick & Easy: Ready in just a few minutes and easy to meal prep. It's a great morning breakfast or great evening snack.
Ingredients and Substitutes
- Shelled edamame - Edamame comes in both the long green pods as well as shelled individual beans. For this recipe use the shelled beans variety which can often be found in the freezer section of the grocery store!
- Red onion, green bell pepper, roma tomato - I use these fresh veggies which are most commonly used in chaat. However, use the veggies that are in season or are in your pantry! Other great options are spring onions, corn, peas, radishes, and pomegranate seeds.
- Cilantro - I love fresh cilantro but if you are averse, use mint instead! If you like cilantro, you could alternatively use cilantro-mint chutney for a spicy kick.
- Small avocado - I know the word small is relative so I've measured out the grams in the recipe if you are counting macros in your diet.
- Lime juice - You can substitute lemon juice but you may need a little bit more as I find lime juice is a bit tarter than lemon juice.
- Dave’s Killer Bread - This is the exact variety of bread I used to get the macros for this recipe. I like it a lot because it has a lot of fiber built in and is quite tasty. However, use the type of bread you enjoy eating. If you are gluten-free, try gluten-free breads or a rice cake instead!
Specialty Ingredients
Chaat masala is one of the essential Indian spices I have on hand in my pantry but I wanted to call these out as they require either a trip to your local Indian store or special order online:
- Chaat masala - If you want to learn more about chaat masala and sourcing it you can read more in my post all about chaat masala. Don't worry, there are a ton of chaat recipes on my website so this spice will be heavily used if you decide to buy it!
- Thin sev (fried chickpea snack) - Totally optional for this recipe but it adds a nice little chickpea crunch to the dish!
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Buy Now → Ideas to add more protein
If you are like me and are constantly looking for ways to increase the amount of protein in your meals, here are some ideas for increasing the protein in this breakfast which by default has ~17g (more or less based on the bread you choose):
Plant-based options
- 3oz tofu scramble: ~90 calories and 9g protein.
- 2 tablespoons hemp seeds: 85 calories and 5g protein. You can mix it into the edamame avocado mixture or add as a topping!
- ½ cup chickpeas: ~120 calories and ~7g protein. Mash it into the edamame avocado mixture for more heft!
Non-plant-based options
- 2 slices turkey bacon: ~60 calories and ~4g of protein.
- 2 eggs: ~140 calories and ~12g protein.
- 2 egg whites: 34 calories and ~7g protein to decrease fat (use whole eggs if you are looking to increase the fat content in the breakfast).
- ½ cup cottage cheese: 14g protein. You can add it to the side as a snack or incorporate some into the avocado mash. If so make sure to adjust chaat masala seasoning accordingly.
Meal prep and make ahead tips
- Cut your fresh veggies ahead of time. This recipe includes bell peppers, onions, and tomatoes all which can be cut in the beginning of the week so you can easily assemble in the morning.
- Mix edamame, fresh veggies, and spices and store in the fridge. Once you mix and season the veggies in the recipe you can pause and store it in the fridge. Note that you will want to eat the edamame within 3-4 days of making it.
- Only add avocado and lime juice when ready to eat. Avocado is notorious for spoiling and browning quickly so it is best to add the avocado into the edamame and veggie mixture right before eating. I also avoid adding the lime juice until the avocado is added because I like the lime to go directly on top to add acidity to the fat!
Other high protein recipes that you may like
Edamame Chaat Avocado Toast
This Edamame Chaat Avocado Toast is a high-protein vegan breakfast with bold Indian flavors. It has 17g of protein, 52g of carbs, and 13g of fat, and is fiber-rich and satisfying.
Ingredients
- ⅔ cup (89 g) shelled edamame
- ½ teaspoon (4 g) sea salt divided in half
- 2 tablespoons (30 g) red onion finely chopped
- 1 tablespoon (15 g) green bell pepper finely chopped
- 1 tablespoon (15 g) roma tomato finely chopped
- 1 tablespoon cilantro finely chopped
- ¾ teaspoon chaat masala
- 2 pieces Dave’s Killer Bread or your favorite bread!
- ½ small (50 g) avocado
- 1 tablespoon lime juice ½ lime has approx 1 tablespoon of juice
- thin sev (fried chickpea snack) (Optional)
Instructions
- Thaw and Prep the Edamame: If using frozen edamame, thaw ⅔ cup (89 g) shelled edamame in a microwave-safe bowl for 3-4 minutes. For a creamier texture, microwave in short increments until softened. Sprinkle half of the ½ teaspoon (4 g) sea salt over the edamame and lightly mash some of it with a fork. Place it in the fridge to cool while you prep the other ingredients.
- Chop the Vegetables & Herbs: Finely chop red onion, bell pepper, tomato, and cilantro. You’ll need 2 tablespoons (30 g) red onion, 1 tablespoon (15 g) green bell pepper 1 tablespoon (15 g) roma tomato and 1 tablespoon cilantro for this recipe—the rest can be saved for another dish.
- Mix the Edamame Chaat: Remove the cooled edamame from the fridge. Mix it with the chopped vegetables, cilantro, ¾ teaspoon chaat masala, and the remaining half of the ½ teaspoon (4 g) sea salt. If meal prepping, stop here and refrigerate until you are ready to eat.
- Toast the Bread: Toast 2 pieces Dave’s Killer Bread or your favorite brand to your liking while preparing the avocado.
- Mash the Avocado: Take the edamame bowl out of the fridge, add ½ small (50 g) avocado and squeeze 1 tablespoon lime juice into the bowl.
- Combine Everything: Slightly mash the avocado into the edamame chaat mixture and mix everything together. Taste and adjust for salt or lime juice if needed.
- Assemble the Toast: Divide the avocado-edamame mixture evenly onto the slices of toasted bread. Optionally, sprinkle thin sev (fried chickpea snack) on top for extra crunch.
- Serve immediately and enjoy!
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Nutrition
Calories: 348kcalCarbohydrates: 52gProtein: 17gFat: 13gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 0.4mgSodium: 1431mgPotassium: 871mgFiber: 15gSugar: 7gVitamin A: 289IUVitamin C: 26mgCalcium: 153mgIron: 5mg
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Aashna
This was so good! I didn’t even have some of the ingredients, but the recipe is so versatile. Perfect for a quick afternoon snack!