Mediterranean Bean Toast
This protein-packed, high-fiber toast is a flavorful, filling option for lunch or a savory snack.
This protein-packed, high-fiber toast is a flavorful, filling option for lunch or a savory snack. Creamy white beans, lean protein, and gut-friendly fiber come together on sourdough for the perfect Mediterranean-inspired bite that keeps you satisfied and energized all afternoon.
Ingredients:
- ½ cup canned white beans, mashed
- Salt and pepper, to taste
- 1 medium slice (39g) sourdough bread, toasted
- 2 oz poached chicken or tempeh
- ¼ cup cherry tomatoes, halved
- 1 tbsp crumbled feta or tofu
- ¼ cup olives, chopped
- Fresh herbs (parsley or dill), for garnish
- Drizzle of olive oil
- Pinch of chili flakes
Directions:
- In a small bowl, mash white beans with salt and pepper.
- Toast the sourdough bread to your liking.
- Spread mashed beans evenly over the toast.
- Top with chicken or tempeh, cherry tomatoes, feta or tofu, olives, and herbs.
- Finish with a drizzle of olive oil and a sprinkle of chili flakes.
Pro Tip: Want to make it vegan? Double the beans or add extra tempeh and swap feta for crumbled tofu or a plant-based cheese.
Nutritional Information
- Calories: 431
- Protein: 31g
- Fiber: 11g
- Fat: 13g
