Healthy Lunch Avocado Chickpea Toast

Name: Healthy Lunch Avocado Chickpea Toast
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Ingredients: 2 ripe avocados; 1 can (15 oz) chickpeas, drained and rinsed; Juice of 1 lemon; Salt and pepper to taste; 2 slices of whole grain bread; Fresh herbs (like cilantro or parsley) for garnish; Optional: cherry tomatoes or feta cheese for topping

Highlighted under: Healthy & Light

I love preparing this Healthy Lunch Avocado Chickpea Toast because it’s both quick and satisfying. When I’m busy but still want something nutritious, this recipe comes to the rescue. The creaminess of the ripe avocado combines beautifully with the protein-packed chickpeas, creating a filling meal that keeps me energized throughout the day. Topped with fresh herbs and a squeeze of lemon, it’s a delightful twist to elevate any lunch. It’s not only good for you but also incredibly easy to customize with your favorite toppings.

Created by

Isla Turner

Last updated on 2026-01-13T01:43:14.058Z

When I first tried pairing chickpeas with avocados, I was amazed at how well they complemented each other. The chickpeas add a nice texture while the avocado brings a creamy richness that's hard to resist. To make it even better, I’ve learned to lightly mash the chickpeas with a fork, retaining some whole for crunch. This simple step elevates the flavor and mouthfeel!

One of my favorite things about this recipe is its versatility. Sometimes I top it with a sprinkle of feta cheese or add fresh cherry tomatoes for an extra burst of flavor. Trust me, once you try this Healthy Lunch Avocado Chickpea Toast, it'll become a regular in your meal rotation!

        Why You'll Love This Recipe
        Nutritious ingredients packed with protein and fiber
Customizable with your favorite toppings
Quick and hassle-free preparation for busy days

      

Perfecting Your Chickpea Mash

When mashing the chickpeas, aim for a balance between creamy and chunky textures. Use a fork to mash the chickpeas gently; this allows you to control how much you mash. If you prefer a smoother texture, consider using a potato masher or a food processor, but be cautious not to over-process. Leaving some chickpeas whole not only adds a delightful bite but also enhances the visual appeal of your dish.

The addition of lemon juice in the chickpea mixture not only brightens the flavor but also helps maintain the freshness of the ingredients. Citrus is fantastic for preventing browning in avocados, so if you're preparing this dish in advance or storing leftovers, add the lemon juice to the mash just before serving to keep it vibrant and tasty.

Choosing the Right Bread

Opting for whole grain bread not only adds a nutty flavor that complements the chickpeas but also boosts your fiber intake. Look for bread with visible grains or seeds for extra texture and nutritional benefits. If you prefer a gluten-free option, there are numerous whole grain gluten-free breads available that pair well with the creamy avocado and chickpeas.

To achieve that perfect toast, aim for a medium heat setting on your toaster or skillet, toasting until golden brown. This crispiness is crucial as it contrasts beautifully with the creamy topping. If using a skillet, toast the bread for about 3-4 minutes per side for nice, even color. Keep an eye on them to prevent burning, especially if you are cooking multiple slices at once.

Ingredients

Gather these simple ingredients for a nourishing meal.

Ingredients

2 ripe avocados
1 can (15 oz) chickpeas, drained and rinsed
Juice of 1 lemon
Salt and pepper to taste
2 slices of whole grain bread
Fresh herbs (like cilantro or parsley) for garnish
Optional: cherry tomatoes or feta cheese for topping

These ingredients come together to create a healthy and fulfilling meal!

Instructions

Follow these easy steps to prepare your toast.

Mash the chickpeas

In a bowl, lightly mash the chickpeas with a fork, leaving some whole for texture. Add the lemon juice, salt, and pepper, mixing well to combine.

Prepare the bread

Toast the whole grain bread slices until they are golden brown and crispy.

Assemble the toast

Spread half of the mashed avocado on each slice of toast. Top with the chickpea mixture.

Garnish and serve

Finish with fresh herbs and any optional toppings like cherry tomatoes or feta cheese. Serve immediately.

Your Healthy Lunch Avocado Chickpea Toast is ready to enjoy!

Pro Tips

Feel free to experiment with additional toppings like radishes or capers to personalize your toast.

Customizing Your Toppings

The versatility of Healthy Lunch Avocado Chickpea Toast lies in its topping options. While I love garnishing with fresh herbs like cilantro or parsley, you can also sprinkle pumpkin seeds or sunflower seeds for added crunch and a boost of healthy fats. Consider experimenting with spices like smoked paprika or cumin for a flavor twist that complements the creaminess of the avocado and chickpeas.

For a heartier version, layer slices of ripe cherry tomatoes or a sprinkle of crumbled feta cheese on top. The sweet acidity of the tomatoes balances the richness of the avocado, while feta adds a salty bite. If you're looking for a vegan option, omit the cheese or substitute it with a vegan cheese alternative, ensuring a fully plant-based meal.

Make-Ahead and Storage Tips

Preparing the chickpea mixture ahead of time can be a real time-saver. Store the mash in an airtight container in the refrigerator for up to 3 days. This allows the flavors to meld beautifully. Just remember to give it a good stir and add a little more lemon juice if the flavor seems muted after chilling.

If you're planning to serve this dish later in the day, you can prep everything except for the avocado spread and toast. Cover the avocado tightly with plastic wrap to reduce exposure to air, which can cause browning. When ready to eat, simply toast the bread, add the avocado, and top with the chickpea mixture and any desired garnishes for a fresh lunch.

Questions About Recipes

→ Can I prepare this toast in advance?

While the toast is best enjoyed fresh, you can prepare the chickpea mixture ahead of time and store it in the fridge.

→ What can I substitute for chickpeas?

You can use white beans or even tuna for a different flavor and texture!

→ Is this recipe vegan?

Yes, this Healthy Lunch Avocado Chickpea Toast is completely vegan and packed with nutrients.

→ How can I make this toast spicy?

Add a pinch of red pepper flakes or some sliced jalapeños on top for a spicy kick!