Avocado & White Bean Smash Toast
Avocado toast is one of those things that got overcomplicated somewhere along the way. This version adds white beans to the smash - more protein, more body, still five minutes. The lemon and salt do the heavy lifting on flavor. A good slice of toast, a generous smash, two hard-boiled eggs on the side, and a pinch of red pepper flakes if your stomach is up for it. That’s all this needs to be.
Allergens:
Ingredients
Ingredient notes:
- Avocado - Ripe is essential. Press the skin gently - it should give slightly but not feel mushy. Store the other half in the fridge with the pit in and a squeeze of lemon to slow browning.
- Cannellini beans - About ¼ of a 15 oz can per serving. Rinse well. They blend into the smash almost invisibly - you’ll taste the creaminess and body more than the beans themselves.
- Bread - Sourdough or whole grain both work. Toast until golden and firm - a soft slice won’t hold the smash without collapsing.
- Red pepper flakes - Optional. Worth skipping if reflux is a concern or on rough days.
- Eggs - Hard-boiled ahead of time is the most practical approach - cook a batch of 4–6 on Sunday and store in the fridge (unpeeled) for up to 7 days. If boiling now: place eggs in cold water, bring to a boil, reduce to a simmer for 10–12 minutes, transfer to an ice bath for 5 minutes. Peel and serve alongside the toast.
Recipe Instructions
- If boiling eggs now - Place eggs in a small saucepan, cover with cold water by 1 inch. Bring to a boil over medium-high heat, reduce to a gentle simmer, and cook for 10–12 minutes. Transfer to an ice bath or run under cold water for 5 minutes. Peel and set aside. If using pre-boiled eggs from the fridge, skip this step.
- Toast the bread - Toast the bread until golden and firm enough to hold the smash without bending.
- Make the smash - While the bread toasts, scoop the avocado flesh into a small bowl. Add drained cannellini beans, lemon juice, salt, and pepper. Use a fork to mash together until combined but still slightly chunky - you want texture, not a smooth paste. Taste and adjust salt and lemon.
- Assemble - Spoon the smash generously onto each slice of toast, pressing it down slightly to adhere. Drizzle with olive oil. Add red pepper flakes and flaky sea salt if using.
- Eat now - Serve the toast alongside the two hard-boiled eggs. This doesn’t hold - the toast softens and the avocado oxidizes. Make it and eat it.
Recipe notes:
On fiber Cannellini beans and avocado both contribute meaningful fiber. Combined with whole grain toast, this recipe sits at the higher end of the fiber range for early GLP-1 phase. Best suited for when tolerance has stabilized. Reduce to ⅛ can beans and white bread if needed early on - this brings fiber to approximately 7g.
On browning Make this fresh. Avocado oxidizes quickly once mashed. The lemon juice slows it but doesn’t stop it entirely. This is a make-and-eat recipe.
Nutrition Per Serving
Serving Size: 2 slices topped toast + 2 hard-boiled eggs on the side
| with Wheat Grain | with Sourdough | |
|---|---|---|
| Calories | 560 | 530 |
| Protein | 26g | 25g |
| Total Fat | 28g | 27g |
| Total Carbohydrate | 52g | 48g |
| Dietary Fiber | 12g | 10g |
| Sugar | 3g | 3g |
| Sodium | 560mg | 550mg |
Based on ½ medium avocado (~68g) and ¼ can cannellini beans. Includes 2 large hard-boiled eggs. Bread values vary by brand and slice size. Fiber is notably higher here - see recipe note on timing for early GLP-1 phase. Nutritional information is estimated and provided for general guidance.