Looking for a satisfying plant-based meal that’s packed with protein and bursting with flavor? This high-protein vegan toast is a game-changer for breakfast, brunch, or even a light dinner.
With creamy butter bean purée, savory mushrooms, and sweet caramelized onions on toasted sourdough, this dish delivers the perfect balance of texture and taste. Plus, it’s quick to prepare and can be easily adapted to suit different dietary preferences.
Why This Toast Is a Must-Try
Mushrooms add a deep umami flavor. Caramelized onions bring a subtle sweetness that ties everything together, elevating this toast beyond the ordinary.
Whether you’re fueling up for a busy day or enjoying a slow weekend brunch, this recipe fits the bill. It’s satisfying without being heavy, making it an excellent choice for those seeking high-protein vegan recipes that don’t compromise on taste.
Customizing Your Toast
One of the best things about this dish is how easily you can modify it to suit your tastes or dietary needs. Here are a few simple ways to switch things up:
- Gluten-free option: Swap out the sourdough for your favorite gluten-free bread. The butter bean purée pairs well with any sturdy bread that can hold up to its creamy texture.
- Extra protein boost: Sprinkle some hemp seeds, pumpkin seeds, or crushed almonds on top for an added protein punch.
- Spice it up: If you love a bit of heat, add a drizzle of chili oil or top your toast with red pepper flakes.
- Herbaceous twist: Fresh herbs like thyme or rosemary complement the earthy flavors of the mushrooms and butter bean spread beautifully.
Meal Prep Tips
This recipe is easy to prepare in advance, making it a great option for meal prepping. Here’s how you can get ahead:
- Make the butter bean purée ahead of time: Store it in an airtight container in the fridge for up to three days. Give it a quick stir before using, and if it thickens too much, add a splash of water or lemon juice to loosen it up.
- Caramelize the onions in advance: Slow-cooked onions develop even more flavor as they sit. Store them in the fridge and reheat gently when ready to use.
- Cook the mushrooms fresh: While you can prep them ahead, mushrooms taste best when cooked just before serving to maintain their rich, meaty texture.
Pairing Suggestions
This toast is delicious on its own, but pairing it with a few complementary sides can turn it into a well-rounded meal:
- Salad: A simple arugula or spinach salad with a lemon vinaigrette adds a refreshing contrast.
- Soup: Pair it with a warm bowl of tomato soup or a hearty lentil stew for extra comfort.
- Smoothie: If you’re having this toast for breakfast, a protein-packed smoothie with almond milk, banana, and chia seeds makes a great addition.
A Perfect Blend of Comfort & Nutrition
Finding high-protein vegan recipes that are both nourishing and satisfying can sometimes be a challenge. This toast proves that plant-based meals can be just as indulgent and flavorful as their traditional counterparts.
With the creamy richness of butter beans, the savory depth of mushrooms, and the natural sweetness of caramelized onions, every bite is a delight.
High-Protein Vegan Mushroom, Butter Bean & Caramelized Onion Toasts
Ingredients
Caramelized Onions
- 1 red onion thinly sliced
- Pinch of salt
- 2 teaspoons balsamic vinegar
- 2 teaspoons light brown sugar
- Olive oil for cooking
- Mushrooms
- 1 tablespoon plant-based butter
- 8–9 cremini mushrooms sliced
- Small handful of flat-leaf parsley chopped
Butter Bean Purée
- 1 can (14 oz) butter (lima) beans drained (reserve some liquid)
- 2 tablespoons tahini
- 3 tablespoons nutritional yeast
- Juice of ½ lemon
- Salt and freshly ground black pepper
To Serve
- 3 slices sourdough bread use gluten-free if needed
- 1 garlic clove
- Olive oil for drizzling
- Chili flakes optional
Instructions
- Caramelize the onions: Heat a little olive oil in a skillet over low heat. Add the sliced onion and salt, stirring occasionally, and let it cook slowly for about 10 minutes. Once softened and lightly golden, mix in the balsamic vinegar and sugar. Continue cooking for another 2–3 minutes until sticky and caramelized. Set aside.
- Cook the mushrooms: In a separate pan, melt the plant-based butter over medium heat. Add the sliced mushrooms and cook for 10–12 minutes, stirring every couple of minutes to ensure even browning. Sprinkle in the chopped parsley, season with salt and pepper, then remove from heat.
- Make the butter bean purée: Transfer the drained butter beans to a food processor, adding half of their reserved liquid (or a splash of water). Blend with tahini, nutritional yeast, lemon juice, and a pinch of salt and black pepper until smooth. If the mixture is too thick, add a little more water.
- Prepare the toast: Toast the slices of bread until golden. While still warm, rub each slice with a peeled garlic clove. Drizzle with olive oil and sprinkle with a little salt and black pepper.
- Assemble the toasts: Spread a generous layer of butter bean purée over each slice, then top with the sautéed mushrooms and caramelized onions. If using, sprinkle with chili flakes. Serve immediately and enjoy!
Notes
- Best eaten fresh, but you can store the components separately in the refrigerator for up to 3 days.
- To make it gluten-free, simply use your favorite gluten-free bread.
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.