Recipe description
June 8, 2026
Chickpea Avocado Toast
A gut-friendly chickpea avocado toast for balanced everyday nutrition.
Plant Based
88%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from legumes (chickpeas) and whole-grain bread.
- Provides healthy fats and plant polyphenols from avocado.
- Balanced combination supports steady energy and gut-friendly nutrition.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Chickpea
1
cup
Avocado
1
piece
Bread, whole grain
2
slices
Lime juice
1
teaspoon
Salt
1
pinch
Black pepper
1
pinch
Oil, olive
1
tablespoon
Fresh herbs
1
tablespoon
Instructions
1
Toast the whole grain bread slices until golden brown.
2
In a bowl, mash the avocado with lime juice, salt, and black pepper.
3
In another bowl, mix the chickpeas with olive oil and chopped fresh herbs.
4
Spread the mashed avocado on the toasted bread.
5
Top the avocado with the chickpea mixture.
6
Serve immediately and enjoy your chickpea avocado toast.
Nutrition
390 kcal
Calories
12 g
Protein
40 g
Carbohydrates
9 g
Fiber
6 g
Sugar
19 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
Is Chickpea Avocado Toast vegan and dairy-free?
Yes. It’s plant-based and dairy-free.
Is this recipe gluten-free?
It can be gluten-free if you use gluten-free bread; otherwise it contains gluten.
How much protein and fiber does one serving provide?
It provides plant-based protein and prebiotic fiber; exact amounts depend on portion sizes.
How can I customize toppings?
Try herbs, seeds, greens, chili flakes, lemon zest, or nutritional yeast for a vegan boost.
Can I prepare ahead or store leftovers?
Best enjoyed fresh, but you can mix chickpeas and avocado ahead and refrigerate separately for up to a day; assemble just before eating.
What bread works best?
Crusty whole-grain or sourdough; use gluten-free bread if needed.
Is it good for gut health?
Yes, thanks to fiber, prebiotic chickpeas, and polyphenols; fits into a gut-friendly diet.
How quick is it to make?
Typically about 10 minutes from start to finish.
Are there common allergens?
Chickpeas are legumes; toppings like sesame seeds or nuts can be included—check ingredients and choose bread accordingly if you have sensitivities.