High Protein Smash Filling: Creamy Tofu Avocado Toast Magic
If you’ve been searching for a high-protein vegan breakfast that is creamy, flavorful, and takes just minutes to make, this High Protein Smash Filling from Aylin Cooks is about to become your new favorite.
Inspired by the classic avocado egg smash, this plant-based twist replaces eggs with protein-rich tofu while maintaining the same smooth, luscious texture with dairy-free yogurt. The result is a satisfying, savory spread that feels indulgent yet nourishing.
Whether you are meal-prepping for a busy week or looking for a quick post-workout meal, this recipe delivers the perfect balance of creamy avocado, plant protein, and a gentle spice kick that makes every bite memorable.
Why You’ll Love This High Protein Smash Filling
- Packed with protein from tofu and avocado
- Creamy and tangy without dairy or eggs
- Seasoned with flavorful spices like paprika and chili
- Versatile for sourdough, wraps, or as a dip
- Quick to make and simple to clean up
Ingredients You’ll Need for this High Protein Smash Filling
You’ll only need a few everyday ingredients:
- Ripe avocado
- Firm tofu
- Dairy-free yogurt (soy or coconut)
- Red onion and green onion
- Extra virgin olive oil
- Spices: paprika, chili powder, garlic powder, chili flakes, salt, and pepper
Optional: Vegan butter or olive oil for toasting the sourdough bread until perfectly crisp.
How to Make Vegan High-Protein Smash Filling
In a bowl, mash together avocado, crumbled tofu, yogurt, red onion, green onion, olive oil, and seasonings. Mix until creamy but slightly chunky. Adjust the salt or spice level as needed.
This recipe comes together quickly, creating a wholesome and satisfying vegan breakfast or snack.
Serving Suggestions for High Protein Smash Filling
- Top with sliced tomatoes, arugula, or sprouts for added freshness
- Sprinkle hemp hearts or sesame seeds for extra protein
- Serve with a fruit bowl or smoothie for a balanced meal
Tips for Success
- Choose firm tofu for the ideal texture. Softer tofu will make the mixture too runny
- A squeeze of lemon juice brightens the flavor and helps prevent browning
- For an extra creamy finish, add a bit more yogurt or olive oil
- Store leftovers in an airtight container in the refrigerator for up to two days
FAQs about High Protein Smash Filling
Yes. Substitute mashed chickpeas or white beans for a similar protein-rich texture.
Sourdough gives the best flavor and crunch, but multigrain or rye bread also work beautifully.
Yes. Prepare the filling in advance and refrigerate it. Just toast your bread when you’re ready to serve.
It can be made gluten-free by using your favorite gluten-free bread.
Each serving has approximately 15 to 17 grams of plant-based protein, depending on your tofu brand.
Final Thoughts about High Protein Smash Filling
This High Protein Smash Filling is more than just a breakfast idea. It is a quick, nutritious meal that proves plant-based eating can be simple, flavorful, and deeply satisfying.
Each bite combines creamy avocado, protein-rich tofu, and vibrant spices that make healthy eating exciting and effortless.
If you enjoyed this recipe, visit Aylin Cooks for more vegan, high-protein recipes, plant-based meal prep ideas, and practical tips for making wholesome vegan cooking a daily habit.
High-Protein Smash Filling for Sourdough Toasts
Ingredients
Equipment
Method
- Prepare the Filling• In a medium bowl, mash together the avocado, boiled eggs, yogurt, red onion, green onion, olive oil, and seasonings using a fork.• Mix until creamy but slightly chunky. Adjust taste with extra salt or spice if needed.
- Toast the Bread• Lightly butter the sourdough slices and toast them until golden and crisp.
- Assemble• Spread the creamy high-protein mixture generously over the toasted bread.• Optionally, top with extra chili flakes or a drizzle of olive oil for extra flavor.