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; 1 tablespoon lemon juice; 1/4 teaspoon garlic powder; 1/4 teaspoon smoked paprika; Salt and pepper to taste; 4 slices of whole-grain bread; Optional toppings: sliced radishes, cherry tomatoes, arugula

Highlighted under: Healthy & Light

I love a quick, nutritious lunch that packs a punch, and this Healthy Lunch Avocado Chickpea Toast is my go-to! With creamy avocado, protein-rich chickpeas, and a burst of flavor from spices, this dish not only satisfies my hunger but also nourishes my body. It’s easy to prepare and is perfect for those busy days when I'm craving something delicious yet wholesome. Plus, it’s customizable with toppings like radishes or tomatoes, making it an endless favorite for me.

Created by

Madeline Archer

Last updated on 2026-01-10T12:31:15.674Z

When I first created this recipe, I was looking for a healthy alternative to my typical lunches that often left me feeling sluggish. Combining creamy avocado with protein-packed chickpeas resulted in a dish that's not only delicious but also keeps me fueled throughout the day. I love adding a squeeze of lemon juice for a fresh zing, which elevates the flavors perfectly.

I've tried different spice blends, but my favorite is a sprinkle of smoked paprika, which adds depth and a slight kick. The toast is so versatile that I often switch up my toppings based on what I have on hand. It makes each dish feel brand new, keeping lunchtime exciting!

        Why You Will Love This Recipe
        Creamy avocado and protein-rich chickpeas create a filling meal.
Versatile toppings let you customize each toast to your taste.
Quick prep time makes it perfect for busy weekdays.

      

Avocados: The Creamy Base

Avocados serve as the star of this recipe, contributing not only a silky texture but also healthy fats that aid in nutrient absorption. When selecting avocados, it's key to choose ones that yield slightly to pressure, indicating ripeness. If you find yourself with unripe avocados, you can accelerate ripening by placing them in a paper bag with a banana for 1-2 days. For the best flavor, consume the toast immediately after assembling, as the avocado's vibrant color and nutrition can degrade with time.

One of my favorite things about avocados is their versatility. If you're feeling adventurous, try adding a pinch of cayenne pepper or a dollop of Greek yogurt to your avocado mix for a zesty twist. These small adjustments can elevate the flavor profile while keeping the dish healthy. Just be cautious not to overpower the natural creaminess of the avocado.

Chickpeas: Nutritional Powerhouse

Chickpeas not only provide a hearty texture to this dish but are also packed with protein and fiber, making them a great choice for a filling lunch. Rinsing the canned chickpeas is essential to remove excess sodium and starch, giving your mix a cleaner taste. If you prefer, you can use cooked dried chickpeas, which you can prepare in advance and store in the fridge for up to five days, allowing for quick assembly later on.

For an added flavor boost, consider roasting the chickpeas prior to mashing—they become wonderfully crispy and can add a delightful crunch to your toast. Simply spread them on a baking sheet, drizzle with olive oil, and roast at 400°F for about 20 minutes until golden. This technique intensifies their nutty goodness and makes for a richer taste in the avocado-chickpea blend.

Ingredients

Gather these ingredients for your Healthy Lunch Avocado Chickpea Toast:

Ingredients

2 ripe avocados
1 can (15 oz) chickpeas, drained and rinsed
1 tablespoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon smoked paprika
Salt and pepper to taste
4 slices of whole-grain bread
Optional toppings: sliced radishes, cherry tomatoes, arugula

Ensure everything is fresh for the best taste!

Instructions

Follow these simple steps to create your toast:

Prepare the Chickpea Mixture

In a bowl, mash the ripe avocados with a fork until creamy. Add the drained chickpeas, lemon juice, garlic powder, smoked paprika, salt, and pepper. Mix until well combined, leaving some chickpeas whole for texture.

Toast the Bread

While preparing the mixture, toast the whole-grain bread slices until golden brown and crispy.

Assemble the Toast

Spread a generous amount of the avocado-chickpea mixture on each slice of toasted bread. Top with your choice of sliced radishes, tomatoes, or arugula for added color and flavor.

Enjoy your delicious, healthy lunch!

Pro Tips

For an extra kick, try adding red pepper flakes or a drizzle of olive oil on top of your toast.

Customizable Toppings

The beauty of this Healthy Lunch Avocado Chickpea Toast lies in its adaptability. While sliced radishes and cherry tomatoes are great options, think outside the box! Feta cheese, microgreens, or a sprinkle of hemp seeds can add an exciting twist. When choosing toppings, aim for a contrast in texture and flavor. For instance, the crunch of radishes pairs beautifully with the creamy mixture beneath.

If you’re looking to add some protein, consider a poached egg on top. This not only enriches the toast but adds a luxurious flair with the runny yolk mixing with the chickpea and avocado mixture. Cook your eggs in boiling water for about 3-4 minutes for the perfect consistency.

Make-Ahead Tips

Meal prepping this toast is a game changer for busy weeks. You can prepare the avocado-chickpea mixture a day ahead and store it in an airtight container. To keep the avocado fresh, press a piece of plastic wrap directly onto the surface of the mixture before sealing the container. This minimizes oxidation and browning.

For an even quicker lunch option, toast your bread ahead of time and store it in a resealable bag. Reheat it in the toaster on a low setting just before serving. This way, you'll have a nutritious lunch option ready whenever the hunger strikes!

Questions About Recipes

→ Can I use canned chickpeas?

Absolutely! Canned chickpeas save time and are perfectly fine to use.

→ How do I store leftovers?

If you have leftovers, store the chickpea mixture in an airtight container in the fridge for up to 2 days, but it's best fresh.

→ What bread should I use?

Whole-grain bread is a great option, but feel free to use your favorite type of bread, including gluten-free versions.

→ Can I make this vegan?

This recipe is naturally vegan! Enjoy it without any modifications.