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.
Servings:
Why Diabetes Friendly?
- High in Fibre: Whole grain bread, avocado, and edamame help regulate blood sugar.
- Healthy Fats: Avocado provides monounsaturated fats that support insulin sensitivity.
- Protein-Packed: Edamame and feta add plant-based protein, which helps stabilize blood sugar.
- Low Glycemic Index: Whole grain bread and avocado contribute to slow-digesting carbs.
- Balanced Nutrients: The mix of fibre, healthy fats, and protein prevents blood sugar spikes.
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Equipment
- Small bowl
- Toaster or oven
Ingredients
- bread (whole grain or sourdough) 1 slice
- avocado (mashed) ½
- edamame (shelled, lightly mashed) ¼ cup
- lemon juice 1 tsp
- garlic powder ¼ tsp
- salt 1 pinch
- pepper ⅛ tsp
- feta (crumbled (optional)) 1 tsp
- red pepper flakes (optional, for heat) 1 pinch
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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.
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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
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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.
FAQ
- Can I make this gluten-free?
Yes! Use gluten-free bread for a celiac-friendly version. - Is this recipe suitable for a keto diet?
Not as written, but you can use low-carb bread or serve the topping on cucumber slices instead. - Can I prepare the topping in advance?
Yes, but store it in an airtight container with extra lemon juice to prevent browning. - What can I substitute for edamame?
Try green peas, fava beans, or chickpeas for a similar texture and protein boost. - How can I make it spicier?
Add more red pepper flakes, a drizzle of hot sauce, or sliced jalapeños.
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Nutrition
Per serving
Calories: 281.1kcal
Carbohydrates: 26.7g
Fiber: 10.1g
Sugar: 3g
Fat: 17g
Saturated Fat: 2.3g
Trans Fat:
Protein: 9.1g
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.
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I enjoyed this for lunch. I heated it slightly to soften the feta cheese. I’ve been looking for recipes for endamam.