Simple Black Bean Toast

Black bean toast is a super easy and delicious breakfast that helps you stay on track with your health goals.

If you already love avocado toast, then this high-protein avocado toast recipe will win you over!   

A slice of toast with black bean mixture, sliced in triangles. Garnished with red chili peppers and a side of cherry tomatoes and apricots on a white plate, surrounded by a white towel on a wood cutting board.

Why Make Black Bean Bread?

  • it’s a vegan, dairy-free recipe
  • inexpensive plant-based protein
  • loads of heart-healthy monounsaturated fats
  • contains cholesterol-lowering soluble fiber
  • perfect as a meal or snack
  • easily customizable to your palate
  • quick to make and oh so easy

Bread is commonly eaten for breakfast. With something spreadable like cream cheese, jam, or peanut butter. Maybe because it’s quick, or maybe because it’s tasty. Either way, this vegan avocado toast is good competition for the traditional toast breakfast.

Are you ready to elevate your current avocado toast recipe to include protein?

Is This Protein Avocado Toast Healthy?

One slice of bread offers:

  • 10 grams of protein  
  • 11 grams of fiber   

It is essential to include protein in each meal.  Protein helps

  • increase muscle mass
  • build and repair muscle, tissue, skin, nails, hair, hormones, and enzymes
  • keeps you full by reducing hunger
  • (plant protein) helps lower cholesterol levels

However, protein is most often missed at breakfast.  Bread is a common breakfast staple, and avocado toast is all the rage.  Unfortunately, it doesn’t have a lot of protein.  So why not add protein to your avocado toast? In this recipe all you need to do is blend avocado and black beans together, and voila! High protein avocado toast.

As for fiber, it is recommended that women consume at least 25 grams of fiber a day, while men need 38 grams a day (1). So one slice of bread already makes up an impressive 44% of a woman’s fiber requirements and 29% for men.

And finally, black beans and avocados are two heart-healthy foods that will unclog your arteries!

Ingredients

  • Bread  – whole grain bread offers fiber and nutrients.
  • A ripe avocado – is full of heart-healthy monounsaturated fats and soluble fiber. Mixing the black beans with avocado helps to create the smooth, spreadable consistency of hummus.
  • Black Beans – gives you plant protein and soluble fiber. They can be fresh, canned, or frozen – your choice. 
  • Chili Pepper Flakes – for flavor

Purchasing Tips

When purchasing black beans, it will be the cheapest to purchase them dried and cook them yourself. Although, buying canned or frozen isn’t too much more expensive for the convenience/ease of use, and no pre-planning is needed.

If you are buying canned black beans, I’d suggest purchasing ones with the “no salt added” nutrition claim on the front of the package. This keeps the overall dish low in sodium (helpful if you are managing high blood pressure).  I like creating low-sodium meals because this way I can salt my final dish to taste, the way I prefer.

If you can’t find the no-salt-added version of canned black beans, be sure to rinse the regular canned version very well to remove excess sodium.

As for avocados – the hardest part of choosing avocados is their ripeness. Purchase a ripe avocado if you are going to make this recipe within 1-2 days, or an unripe one if you plan to make it later in the week.  You will know it’s ripe because it will be soft to the touch.  

And for the bread.  It’s your choice, but I typically choose whole grain bread because it has the most nutrients.  When choosing whole grain bread, check the ingredient list, the first ingredient should read ‘whole grain wheat’.

How To Make Black Bean Bread

  1. Start with toasting your bread of choice.  This can be done in a pop-up toaster or toaster oven.  Whatever you use to normally toast your bread.  
  2. Throw the avocado and canned black beans into your blender.  Blend until combined.  This is probably the trickiest step because I find if you don’t add water (or olive oil based on your preference) it doesn’t mix that well. I’d start with 1 tbsp of water and add more as needed.
  3. Once it’s blended, spread it onto your toast
  4. Add the toppings!  My favorite is chili flakes because I like the heat.  But lemon juice, black pepper, or even parsley would work well here.

If you don’t have a blender, you can easily add black beans to smashed avocado. Smashed avocado can be easily achieved by mashing the avocado with a fork. It takes a little more manpower but definitely can be done.

Watch How Its Done Here

How Does it Taste?

Unsalted canned black beans and avocado don’t have much of a flavor.

The flavor truly comes from the toppings – whether its lemon juice, black pepper, salt, diced onion, minced (or powdered) garlic, cumin, tomatoes, salsa, or if you like it spicy (like me) chili peppers or chipotle would work well.   

Without the toppings, it’s a very nutritious spread, that’s pretty bland.  Maybe bland is your thing and that’s okay by me, but otherwise, I’d recommend the toppings.

Variations

  • If you are looking for more protein you could add scrambled eggs to the mix.
  • Hemp seeds or chia seeds are great for extra omega-3 fatty acids.
  • Or if you want some color on your plate, try adding spinach.
  • Don’t have black beans? try red kidney beans instead.

How To Eat It

  • This recipe makes two slices of bread, so if you only want one slice of black bean bread I’d pair it with a veggie and a fruit to make a well-rounded breakfast.
  • Otherwise, you could choose to make a black bean sandwich for lunch with a glass of milk.
  • Or perhaps you want to try this recipe as an avocado black bean dip with some whole grain crackers for a snack.
  • It’s so versatile.

Leftovers

This high-protein avocado toast recipe makes two slices of bread, so if you only want one slice you may be wondering what to do with the leftovers.

Well, the black bean and avocado mixture will keep in the fridge until the following day. I wouldn’t spread it on the toast until you are ready to consume it because the toasted bread will give it the crunchiness you are looking for.

 You don’t need to worry about the avocado turning brown because the black beans already make the mixture pretty dark. If this grosses you out, a squirt of lemon juice will preserve the color until the next day.

But honestly, I’d recommend my favorite way to eat these leftovers. As a dip! Grab some whole grain crackers, and chopped veggies and dip away.  It’s delicious and super filling.  Basically, an awesome high protein 3 PM snack that helps curve the cravings until dinner.

More Avocado Recipes

Final Thoughts

This high-protein avocado toast recipe is an economical breakfast that only uses 3 ingredients. You’d never know this healthy breakfast is full of plant-based protein and soluble fiber to keep you on track with your health goals.  

And if you LOVE this black bean toast recipe and are interested in other heart-healthy recipes, subscribe to my YouTube channel to be updated when recipes are released.

A slice of toast with black bean mixture, sliced in triangles. Garnished with red chili peppers and a side of cherry tomatoes and apricots on a white plate, surrounded by a white towel on a wood cutting board.

Simple Black Bean Toast

Black bean toast is a delicious and simple breakfast, snack, or light meal! It comes together in 5 minutes and keeps you full with its fiber, protein, and healthy fat.
5 from 1 vote
Prep Time 5 mins
Total Time 5 mins
Course Breakfast
Cuisine American
Servings 2
Calories 233 kcal

Equipment

  • 1 Toaster
  • 1 Blender

Ingredients
  

  • 1 cup black beans canned, no salt added
  • ½ avocado
  • 2 tbsp water
  • 1 tsp chili pepper flakes
  • 2 slice whole grain bread

Instructions
 

  • Toast your bread of choice.
  • Add avocado and rinsed, canned black beans to your blender.  Start blending, and add 1Tbsp of water at a time to achieve a smooth spreadable creamy consistency.
  • To assemble, spread the black bean avocado mixture on the two slices of toast and garnish with a sprinkle of chili peppers.

Video

Notes

Sodium nutritional values if using regular black beans (instead of no salt added) 
Use olive oil instead of water for a richer end product

Nutrition

Calories: 233kcalCarbohydrates: 31gProtein: 10gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 477mgPotassium: 598mgFiber: 11gSugar: 2gVitamin A: 374IUVitamin C: 7mgCalcium: 86mgIron: 3mg
Keyword Avocado, black beans, Easy, High Protein, Quick, Vegan
Tried this recipe?Let us know how it was!

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