High Protein Basil Edamame Toast

This high protein basil edamame toast is packed with 30 grams of protein. A tasty option that is easy to make in advance for quick breakfast during the week.

As much as I love a good avocado toast, this High Protein Basil Edamame Toast is just as tasty and packs in a significant amount of high quality protein to keep you feeling satisfied and energized throughout the morning.

And it’s all about adding our protein sources together because it does matter and does add up, which is super helpful when it comes to hitting your protein goals on a plant based diet. So let’s use this toast as a good example of how to do this!

Why You’ll Love This High Protein Edamame Toast

• The perfect meal or snack. Prep this spread on bread for an easy nourishing breakfast first thing in the morning or use it to enjoy with some veggies for a protein packed snack.
• Packed with protein! Depending on how you make your toast, you can pack in 30 grams of protein with this spread and bread combo. That’s really significant.
• Ready in 10 minutes. No cooking involved, just place everything in a blender cup and blend till smooth and it’s ready to use.

Key Ingredients and Substitutions

• Edamame: Our main protein booster that is also a great high quality plant-based source of protein. You can always swap with a different bean like chickpeas to make something closer to a hummus or use frozen green peas instead.
• Basil: Fresh basil is best, but feel free to experiment with other herb combinations you love.
• Lemon: Fresh lemon is ideal as we want flavor from both the lemon zest and juice.
• Garlic: Feel free to add as much garlic as you like. I recommend grating it into the blender cup to help amplify the flavors a lot easier.
• Tahini: Good quality tahini makes a big difference here. If you are allergic to sesame seeds, you can also swap with some soaked cashews.
• Nutritional Yeast: For some umami flavor and protein. If not a fan, you can swap for a teaspoon of soy sauce or 1-2 teaspoons miso paste to taste. Not that soy sauce and miso paste will not add protein to this dish.
• Hemp Hearts: Another high quality protein source that also provides omega 3s. If you do not have on hand, soaked cashews or raw soaked sunflower seeds can make a great swap.

How to Make High Protein Edamame Toast

Place the basil, edamame, tahini, hemp hearts, nutritional yeast, lemon juice and zest, garlic and salt into a mini food processor or blender cup.

Pour in the ice water and blend. Scrape down the sides as needed and continue to blend until mixture is uniform in consistency and mostly smooth. Refrigerate mixture until ready to use.

Toast your bread as desired. Cut a garlic clove in half and use the cut side of the garlic to rub on to the surface of the toast. Add a generous smear of the edamame mixture on top then top as desired. I chose cucumber slices and topped with some pickled onions, chili oil and some flakey salt and pepper.

Expert Tips

• When prepared exactly like instructed, this toast provides a lot of protein. One large slice of sourdough bread with 1/4 of this spread provides 22 grams of protein. Two medium slices of sourdough bread with 1/4 of the spread provides 30 grams of protein. For 1/4 of the spread alone, you get 16 grams of protein.
• Add some heat. You can make this spicy by adding some jalapeno or a splash of sriracha to taste. You can also top your finished toast with some chili oil as well.
• Adjust the flavors to your liking. This is just a base and you can always add more lemon, salt, or nutritional yeast to your liking. Also, don’t be afraid to change up the herbs as desired. This spread is very versatile.
• Use ice water when blending. This will help make the tahini more fluffy, which will help the mixture blend better.

Frequently Asked Questions

How to Complete Your Meal

This spread can be enjoyed multiple ways. You can use it as a dip or spread on toast and crackers for a fun meal. If you want to make this a complete meal, build your toast like this:

• Toast: I like to use sourdough bread, whole grain bread or sprouted bread as these will provide the biggest amount of protein compared to regular white bread.
• Garlic: Rub your toast with some garlic. The garlic rubbing against the warmth of the bread will help transfer more garlic flavor, which will enhance the flavor of your toast.
• Veggies: After adding your spread to your bread, you can add on some extra veggies. I personally love cucumber slices and some red pickled onions, but feel free to top with any other veggies you happen to love.
• Flavor: For an extra flavor boost, try zesting some more lemon zest on top and finish everything off with some flakey salt and pepper. Bonus, for some heat and flavor, I like to add a small drizzle of chili oil.

More High Protein Breakfast Ideas to Try

• Easy Chickpea Breakfast Toast with Garlic Lemon Yogurt
• Make Ahead Savory Vegan Breakfast Jars
• Breakfast Polenta Bowl with Smoky Air Fryer Tempeh
• Savory Oatmeal with Pan-Seared Tofu
• High Protein Lemon Blueberry Overnight Oats

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★ Catherine

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