Facebook-square Pinterest-square Instagram

High Protein Smashed Edamame Toast

This post may contain affiliate links.

Forget everything you knew about avocado toast and make this High Protein Smashed Edamame Toast instead! This easy toast recipe is layers of deliciousness starting with a creamy, herby edamame hummus spread. This healthy breakfast option is packed with fiber, plant-based protein, and fresh flavor for the perfect start to any day!
Jump to Recipe Print Recipe

High Protein Breakfast!

Avocado toast might look like the perfect “healthy” go-to… but let’s be honest, it’s a little overrated when it comes to actually keeping you full. Most versions served on white bread come in around 5–7 grams of protein and maybe 3–5 grams of fiber, which explains why you’re hungry again not long after eating it. It’s not bad, it just doesn’t have much staying power on its own.

This is where this high protein breakfast comes in. Smashed Edamame Toast! It’s fresh, herby, a little creamy, and fresh; it’s one of those high protein toast recipes that doesn’t just look good – it delivers. Everything gets mashed into this vibrant green spread and piled onto slices of high-protein whole grain gluten-free toast (2 per serving), so you’re building something that feels just as good but works a lot harder for you. Each serving (2 pieces topped with 1/4 of the mixture) comes in at about 19–20 grams of protein and 10–11 grams of fiber, making it a true high fiber high protein breakfast that keeps you energized for hours. It’s simple, quick, and exactly the kind of meal that makes healthy eating feel effortless. 

two slices of gluten free toast topped with smashed edamame, pickled red onion, pistachios, herbs, and sesame seeds

How Much Protein Should You Eat for Breakfast?

For most people, aiming for 20–30 grams of protein at breakfast is a great starting point. This helps support steady energy, improved focus, and balanced blood sugar throughout the morning. When your protein intake is too low early in the day, it often leads to energy dips and not so healthy cravings later on. That’s why choosing a breakfast that is high in protein can make such a noticeable difference. I highly encourage you to give it a try, even if just for a week and pay attention to the difference in your energy levels mid-day, your sleep and your overall hunger!

The Benefits Of Eating Protein At Breakfast

Starting your day with a protein breakfast helps support energy, satiety, and overall wellness. Protein slows digestion, which helps stabilize blood sugar and reduces cravings. When paired with fiber, like in this recipe, it becomes even more effective at keeping you full for much longer; no mid-morning snack spiral, no wondering what to eat next 45 minutes later! This is especially helpful for those focused on weight loss, as it helps prevent overeating later in the day.

quick pickled red onions lifted from a jar with a gold fork
fresh parsley bundle on a wooden cutting board

Ingredients You’ll Need for High Protein Smashed Edamame Toast

Making this breakfast is easier than you think! You likely have everything already and just need to throw it all together! Here’s what you’ll need:

  • Edamame Beans: The star of this smashed edamame hummus recipe. Edamame is rich in fiber, lower in fat than avocado and packs a whole lot more protein! 
  • Tahini: Adds creaminess and healthy fats. It enhances texture while helping the spread feel rich and satisfying.
  • Lemon (Zest + Juice): Brings brightness and acidity, lifting the flavor and balancing the richness.
  • Fresh Herbs: Add freshness and complexity. They also contribute to the spread’s vibrant colour and clean, fresh flavor.
  • Nutritional Yeast: A sneaky boost of protein and vitamins! This flavor bomb is perfect for enhancing all the ingredients in this blend.
  • Coconut Aminos: Adds a subtle umami depth that rounds out the flavor profile.
  • Hemp Seeds: Boost both protein and healthy fats.
  • Whole Grain Gluten-Free Bread: Provides fiber and structure, making this a true healthy toast recipe. This is the toast that I used and pretty much the only one I eat!
hands pressing down on a small blender filled with green ingredients.

What is Edamame Hummus?

Edamame hummus is a fresh twist on traditional hummus, made using edamame instead of chickpeas. It’s naturally higher in protein and has a brighter, greener flavor. It’s a great way to create an affordable, delicious and nutrient-dense spread that works for breakfast toast or sandwiches. Make extra, and you can add it to protein bowls, use it as a dip or meal prep breakfast for the week.

How to Make High Protein Smashed Edamame Toast

This toast is almost too easy to make! All you need is 10 minutes, and you’ve got a high protein breakfast ideal for starting the day.

Toast the Bread

Start by toasting your bread until golden and crisp. Look for edges that are lightly browned and firm; this helps support the spread without getting soggy. While the bread is toasting, pull out your blender and get started on the edamame hummus.

Spoon spreading chunky green mixture onto toasted bread on a white plate.

Prepare the Spread

Add all the ingredients to a food processor or blender. As it blends, you’ll see it transform into a creamy, vibrant green mixture. Add a splash of water as needed until the mixture is smooth but still slightly textured. You’re looking for something spreadable, not completely pureed. A few chunks add an amazing texture to every bite.

Assemble the Toast

Spread a generous layer over each slice of toast. Add toppings like pickled onions, fresh herbs, and extra hemp seeds for texture and flavor. 

How to Serve this High Protein Breakfast

The edamame brings the protein, the creamy richness and a little extra staying power to the breakfast table. You really don’t need anything else, as this toast will keep you full for hours! If you want to jazz things up a bit, you could also add your favorite protein of choice, hellloooo tofu scramble! Or serve it alongside your favorite smoothie or yogurt bowl for a big weekend breakfast vibe!

Toast topped with smashed edamame, pickled red onions, pistachios, herbs, and sesame seeds on a plate.

Ways to Customize Your High Protein Toast

This is one of the most versatile high protein toast recipes you can make.

  • If you can’t stay away from the avocado, add a slice or two for extra creaminess.
  • Top with chili flakes or hot sauce for heat.
  • Add a tofu scramble for even more protein.
  • Layer with cucumbers or micro greens for extra freshness.

These small changes turn it into one of the best breakfast ideas you’ll never get sick of for any day of the week!

High Protein Smashed Edamame Toast FAQ

Can I make this ahead of time? While I wouldn’t make the whole toast ahead of time, you absolutely can make the edamame hummus ahead and store it in the fridge for up to 4 days.

Can I make this without tahini? Yes. You can skip it or replace it with a small amount of olive oil or avocado.

Two slices of edamame toast with vibrant toppings, pink onions, nuts, seeds, and fresh herbs.

Did you make this recipe?

If you made this high protein breakfast, I’d love to hear how it turned out. Share your favorite toppings and how you made it your own in the comments below!

Enjoy These High Protein Breakfast Ideas

TVP Sausage Potato Breakfast Skillet

Easy 2 Ingredient High Protein Bagels

High Protein Keto Matcha Mousse

Jackie Akerberg

Author of the Clean Vegan Cookbook, Food Blogger and Recipe Developer from Des Moines, Iowa. 

Jackfruitful Kitchen has proudly been featured in Forks Over Knives, Vegan Bowls, Vegan Food and Living, and DSM Magazine.

Learn More

Get the Jackfruitful Meal Planner !

Say goodbye to meal time stress with the Jackfruitful Meal Planner! Get a weekly custom meal plan, grocery list, and access to exclusive recipes, tutorials, at-home workouts and more!
Learn More!
Recipe cover graphic reading “Layered Salads” over a colorful layered vegetable background

Get the Layered Salads ebook from Jackfruitful Kitchen for FREE!

Enter your email below and then check your inbox for the goodies.

Related Posts

Join my mailing list to get the latest recipes first!

two slices of gluten free toast topped with smashed edamame, pickled red onion, pistachios, herbs, and sesame seeds
Jackie Akerberg

High Protein Smashed Edamame Toast

5 from 2 votes
Print Recipe Pin to Pinterest!
Forget everything you knew about avocado toast and make this High Protein Smashed Edamame Toast instead! This easy toast recipe is layers of deliciousness starting with a creamy, herby edamame hummus spread. This healthy breakfast option is packed with fiber, plant-based protein, and fresh flavor for the perfect start to any day!
Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Course: Breakfast
Calories: 360

Equipment

Ingredients
  

  • 8 slices whole grain, gluten free bread*, toasted
  • 1½ cups shelled edamame, thawed (if frozen)
  • ¼ cup roasted tahini
  • 1 lemon, zested and juiced
  • ½ cup fresh herbs, basil, parsley or cilantro, or a combo!
  • 1 tbsp coconut aminos
  • 2 tbsp hemp seeds, plus more for topping
  • 2 tbsp nutritional yeast
  • ½ tsp garlic powder
  • ½ tsp sea salt
  • ¼ tsp red pepper flakes, optional
  • water, as needed, to thin
Optional Toppings
  • pickled onions
  • fresh herbs
  • pistachios
  • additional edamame, if desired
  • sprinkle of everything bagel seasoning

Method
 

  1. Add the edamame, tahini, lemon, herbs, coconut aminos, hemp seeds, garlic, salt and red pepper flakes to a blender. Pulse to combine into a chunky but creamy mixture, adding water as needed to combine.
  2. Spread the mixture on your toasted bread and top with toppings of choice!

Notes

*If you’re not gluten free, a sprouted grain bread such as Ezekiel bread can have 5g of protein per slice!

Nutrition

Serving 1servingCalories 360kcalCarbohydrates 44gProtein 15gFat 15gSaturated Fat 1gPolyunsaturated Fat 6gMonounsaturated Fat 3gSodium 523mgPotassium 550mgFiber 10gSugar 4gVitamin A 724IUVitamin C 25mgCalcium 96mgIron 5mg

*Macros are provided as an estimate for convenience. Your final numbers will vary depending on ingredient brands, substitutions, and how you portion the recipe.

Did you make this recipe?

Let us know how it was!
Related posts

5 Responses

  1. Hi! I just printed this out and can’t wait to try. Just a note…when I printed it, there’s your name on the recipe, but no mention of Jackfruitful or your website. I suggest you add it to recipes so people can go back and get more of your tasty food later when they forgot where the printed recipe came from. Just a thought.

    Reply

  2. 5 stars
    This is really good, Jackie! Hubs recently had a health scare and decided to go all in plant-based so I’m looking for some high protein recipes he would like. This one nailed it. On a side note, you may want to update the recipe to add the nooch to the blender as well. 5 stars!

    Reply

    1. Hi Barb! Thanks so much for taking the time to share your experience with this recipe, I’m so happy to hear your husband enjoyed the meal as well! Can’t wait to see what you try next!

      Reply

  3. 5 stars
    This was fantastic. First time I try edamame spread, this will definitely be in my rotation now! I didn’t have time to pickle onions. So I had it on spouted grain bread with thinly sliced radishes and pistachios on top

    Reply
5 from 2 votes

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Want Jackfruitful Recipes sent right to your inbox?

Subscribe by submitting your email!