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–+ servings
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5 from 1 vote

Mashed Edamame Avocado Toast

A quick and nutritious high-fibre, plant-based, and heart-healthy toast topped with creamy avocado and protein-packed edamame. This edamame avocado toast is perfect for those looking for a diabetes-friendly, vegetarian option with healthy fats and balanced nutrition. This recipe is Portfolio Diet-friendly because it includes edamame as a source of plant protein and avocado as a source of heart-healthy monounsaturated fats.
Servings: 1
Calories: 281.1kcal
Prep Time5 minutes
Total Time5 minutes

Ingredients

  • 1 slice bread whole grain or sourdough
  • ½ avocado mashed
  • ¼ cup edamame shelled, lightly mashed
  • 1 tsp lemon juice
  • ¼ tsp garlic powder
  • 1 pinch salt
  • ⅛ tsp pepper
  • 1 tsp feta crumbled (optional)
  • 1 pinch red pepper flakes optional, for heat

Notes

Please note that the nutritional analysis does not include feta cheese or red pepper flakes as both of these ingredients are optional add-ins. 

Equipment

  • Small bowl
  • Toaster or oven

Instructions

  • Toast the bread to your preferred crispness.
    1 slice bread
  • In a bowl, mash the avocado and edamame together until slightly chunky. Add in lemon juice, garlic powder, salt, and black pepper. Mix until well combined.
    ½ avocado, ¼ cup edamame, 1 tsp lemon juice, ¼ tsp garlic powder, 1 pinch salt, ⅛ tsp pepper
  • Spread the edamame avocado mixture onto the toast.
  • Sprinkle with feta cheese (if using) and red pepper flakes. Serve and enjoy!
    1 tsp feta, 1 pinch red pepper flakes

Cooking Tips

  • Use Whole Grain or Sprouted Bread: Provides more fibre and a lower glycemic impact compared to white bread.
  • Mash the Edamame Lightly: Retains some texture for a more satisfying bite.
  • Enhance Flavour with Herbs: Fresh basil or cilantro add taste without extra salt.
  • Make it Vegan: Omit feta or use a plant-based cheese alternative.
  • Boost Protein: Add hemp seeds or a poached egg (if not vegan).
  • Add Crunch: Sprinkle pumpkin seeds or sunflower seeds for extra texture.

Nutrition

Nutrition Facts
Mashed Edamame Avocado Toast
Serving Size
 
1 toast
Amount per Serving
Calories
281.1
% Daily Value*
Fat
 
17
g
26
%
Saturated Fat
 
2.3
g
14
%
Sodium
 
172.3
mg
7
%
Potassium
 
741.9
mg
21
%
Carbohydrates
 
26.7
g
9
%
Fiber
 
10.1
g
42
%
Sugar
 
3
g
3
%
Protein
 
9.1
g
18
%
Vitamin C
 
12
mg
15
%
Calcium
 
90.2
mg
9
%
Iron
 
2.3
mg
13
%
Magnesium
 
52
mg
13
%
Zinc
 
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.