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High-Protein Smash Filling for Sourdough Toasts

This creamy, savory vegan high-protein smash is the ultimate toast topping. Made with avocado, protein-packed tofu, and dairy-free yogurt, it’s a quick and energizing breakfast or snack that feels indulgent yet nourishing. Each bite delivers creamy texture, subtle spice, and a satisfying crunch from the sourdough base, perfect for post-workout fuel or a wholesome brunch.
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Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings: 4
Course: Breakfast, Brunch, Snack
Cuisine: Global
Calories: 340
Ingredients Equipment Method Nutrition

Ingredients
 
 

Filling:
  • 1 ripe avocado
  • 2 hard-boiled eggs
  • 1 tbsp yogurt
  • 1/2 small red onion finely chopped
  • 1 green onion chopped
  • 1 tbsp extra virgin olive oil
Seasoning:
  • 1 tsp paprika
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp chili flakes
To Serve:
  • 4-5 slices sourdough bread
  • butter optional, for toasting

Equipment

  • Medium mixing bowl
  • Fork or potato masher
  • Small pan or skillet (optional, for toasting tofu)
  • Knife and Cutting Board
  • Spoon
  • Toaster

Method
 

  1. 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.
  2. Toast the Bread
    • Lightly butter the sourdough slices and toast them until golden and crisp.
  3. 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.

Nutrition

Calories: 340kcalCarbohydrates: 41gProtein: 12gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gCholesterol: 94mgSodium: 440mgPotassium: 426mgFiber: 6gSugar: 5gVitamin A: 781IUVitamin C: 7mgCalcium: 68mgIron: 3mg

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