Hey there, folks! Thanks so much for being here today — and if you’re stopping by again, welcome back! I’m so glad you’re here because we’re diving into a quickie recipe that’s healthy, hearty, and straight-up delicious. If you love a good avocado toast moment (who doesn’t?), you’re going to flip for this new twist: smashed edamame-avocado toast. It’s protein-packed, full of bold flavor, and ready in just 10 minutes. Yup, 10.
This vibrant green spread is creamy, zippy, a little garlicky, and packed with plant-based power. I make a batch early in the week and use it for quick breakfasts, easy lunches, or snacks that don’t make me feel like I’ve eaten a cardboard box.
🥑 Why You’ll Love This Smashed Edamame-Avocado Toast
- Quick + Easy: Toss everything in a food processor and go.
- Loaded with protein: Edamame, tahini, and hemp seeds bring serious plant power.
- Totally customizable: Top it off with kraut, pickled onions, tofu, microgreens—whatever you’ve got.
- Meal-prep friendly: Keeps in the fridge for up to a week. (Green fades a little, but flavor stays strong!)
🌶️ Flavor Vibe Check
⏱️Quick & Easy Prep: Fast Steps to Smashed Edamame-Avocado Goodness
- Toss edamame, tahini, avocado, lime, soy sauce, garlic, serrano, cilantro, and sesame oil in a food processor.
- Blend until chunky but spreadable.
- Smear on toasted multigrain bread.
- Sprinkle with hemp seeds. Add kraut or pickled onions if you’re feelin’ fancy.
- Eat. Smile. Repeat.
🍞 Creative Ways to Enjoy Smashed Edamame-Avocado Toast Beyond Bread
- Spread it on wraps or sandwiches
- Dollop on grain bowls
- Spoon over salads
- Dip with crunchy veggies, pita chips, or low carb crackers
🔧 Helpful Kitchen Tools
- Food processor or high-speed blender
- Citrus zester (a microplane works great)
- Airtight container for leftovers
💡 Pro Tips & Tricks for Next-Level Flavor and Texture
- Use tamari for a gluten-free version
- Want more heat? Keep the pepper seeds in or garnish with Calabrian Chili Crisp
- Brightness fading in the fridge? Stir in a splash of lime juice before serving
- Spread thick—don’t be shy. This isn’t the time for a dainty smear.
- Be sure to include the quick pickled onions—or these irresistible, flavor-packed pickled onions. They add the perfect finishing touch!
🧬 Protein Power, Backed by Science
Edamame alone offers around 10g of protein per serving, and hemp seeds can tack on another 5g! According to Harvard Health, plant-based proteins like these are part of a heart-healthy diet that supports muscle repair and keeps you full longer.
📚 Credit Where Credit Is Due
This recipe is adapted from the brilliant vegan cook, Nisha Vora, cookbook author of The Vegan Instant Pot Cookbook and creator of Rainbow Plant Life. Her healthy recipes always strike that perfect balance between flavorful and nourishing—and this one is no exception.
💬 Before You Go…
If you try this smashed edamame toast, I’d love to hear what you think! Did you go spicy? Add pickles? Feed it to a skeptical spouse? Drop a comment below or tag me on social with a pic.
And if you’re not already subscribed—what are you waiting for? Let’s keep the good food coming.
Catch you next time,
Robin + James T. (your ultimate wingman)
Watch the step-by-step instructions in this video!
High-Protein Smashed Edamame Avocado Toast
Ingredients
Equipment
Method
- Add the tahini, edamame, avocado, soy sauce, garlic, chile pepper, cilantro, sesame oil, and lime zest and juice to a food processor. Start blending until it turns into a chunky dip. Season with salt to taste as needed.
- Toast your bread of choice. Smear a generous amount of the edamame smash onto each slice of bread.
- Top with hemp seeds and sauerkraut or pickled onions, if desired.
- Store leftover spread in an airtight container in the fridge for 7 to 10 days. The green color will fade but it will still taste good.
This post may contain affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you. Thanks for your support!
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If you enjoyed this recipe and would love to see more, join me on YouTube, X, and Instagram! You can follow James T. on Instagram, @WarpSpeedWags . Please comment, like, and share. It really helps! I would love to hear from you 🙂 And if you made this recipe, how did it go for you?
11 responses to “High-Protein Smashed Edamame-Avocado Toast (Ready in 10 Minutes!)”
Haha-it appears that James T. has grown a gargantuan incisor tooth. Thanks for the recipe, Robin. 🙂
Haha! Gargantuan indeed!
Wow–this looks and sounds amazing. I would have never thought of mixing avocado with edamames, and all the other yummy ingredients.
Tanja, thank you! Thank you so much for writing!
I often make a salad with edamame and avocado, but never thought of making a spread or dip out of them. Good idea, I’ll try it 😊 Maggie
It’s so good especially with those quick pickled onions! Thanks for writing!
Looks so good! Can’t wait try it!
Thank you! Thanks for writing! Enjoy!
I did not know about Edamame until you shared this recipe. Enlightening post!
I’m so glad you made a new discovery! Nice to hear from you, Z.F.! Have a wonderful weekend.
Hoping the same for you too, Robin!