This easy plant-based recipe delivers protein, healthy fats, fiber, and crunch in just a few minutes. Plus, it’s completely customizable, making Avocado Tofu Toast the perfect breakfast for busy mornings or a satisfying snack.
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Ingredients
- Whole grain bread, 1 slice toasted
- Avocado, ½ med or large, or 1 small
- Tofu, ¼ cup crumbled
- Cherry tomatoes, a few halved
- Cucumber or radish slices (optional)
- Salt & Pepper (to taste)
- Crushed red pepper flakes (optional)
- Pumpkin seeds (optional)
- Lemon or lime juice (to taste)
Instructions
- Toast your whole grain bread until golden and crisp.
- Mash the avocado and tofu together in a small bowl until creamy.
- Spread the avocado-tofu mixture generously over your toast.
- Top with cherry tomatoes, crunchy veggies, pumpkin seeds, salt, pepper, and red pepper flakes.
- Add a squeeze of lemon or lime juice if desired.
- Enjoy your protein-packed, plant-powered Avocado Tofu Toast!
What's in this meal?
Whole Grains • Fruit • Veggies
Fiber: 7-9g
|Protein: 10-12g
|Plant variety: 5-7
Nutrition info is approximate and based on common whole food ingredients. It’s meant to guide, not perfect.
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Why This Recipe Works
This breakfast isn’t just delicious—it’s packed with nutrients that fuel your body and mind.
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Protein Boost: Tofu provides extra protein, making this more filling than regular avocado toast.
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Healthy Fats: Avocado and pumpkin seeds offer satisfying healthy fats to keep you energized.
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Fiber-Rich: Whole grain bread and avocado are excellent sources of fiber for better digestion and heart health.
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Crunch & Flavor: Cherry tomatoes, pumpkin seeds, and red pepper flakes add satisfying texture and taste.
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Versatile & Quick: Avocado and tofu toast is perfect for busy mornings or a satisfying snack anytime.
Swap It + Smart Tips
The beauty of avocado and tofu toast is its flexibility.
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No tofu? Try chickpeas or white beans for added protein.
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Craving more flavor? Sprinkle with nutritional yeast or drizzle with hot sauce.
Pro Tip
Make a big batch of the avocado-tofu mixture and store it in the fridge for quick breakfasts all week.
Why It Matters
For You:
Every bite of this avocado and tofu toast fuels your body with plant-powered protein, fiber, and healthy fats—supporting your gut, heart, and overall health.
For the Planet:
Egg production uses about 50 gallons of water per egg. This toast? Way less. Choosing plant-based, even a few times a week, helps preserve resources, lower emissions, and protect animals. Win-win-win.
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