This smashed chickpea toast is a wholesome, protein-rich meal that comes together in just minutes.
With hearty bread, creamy chickpeas, fresh vegetables, and a touch of spice, it’s both nourishing and satisfying.
High in plant-based protein, fiber, and heart-healthy fats, this recipe is light yet filling.
It’s a smart option for quick lunches, weeknight dinners, or even meal-prep, offering a nutritious twist on the classic toast.
Healthy Smashed Chickpea Toast
Equipment
- 1 Cast iron skillet or griddle
- 1 wooden spoon or spatula
- 1 Potato masher or fork
- 1 sharp knife
- 1 cutting board
- 1 Measuring spoons (1 tsp set)
- 1 Measuring cups
Ingredients
- 4 slices rustic country bread ½-inch thick, or similar hearty bread
- 3 tablespoons extra virgin olive oil divided
- 1 15-ounce can chickpeas, drained and rinsed
- 1 –2 cloves garlic finely minced
- 1 –2 spring onions white and green parts, chopped
- 1 medium vine-ripened tomato diced
- ½ –1 teaspoon kosher salt to taste
- 1 teaspoon ground cumin
- 1 teaspoon Aleppo pepper or mild chili flakes substitute
- 2 hard-boiled eggs peeled and sliced
- 2 tablespoons fresh parsley chopped, for garnish
Instructions
- Prepare and Heat the Skillet: Place a large cast iron skillet or griddle on the stovetop over medium-high heat. Allow it to warm up for a couple of minutes so it’s evenly heated—this helps the bread toast beautifully without burning. While the skillet is warming, drizzle a little extra virgin olive oil on one side of each bread slice. The oil not only adds flavor but also helps the bread crisp up with a golden-brown crust.
- Toast the Bread to Perfection: Once the skillet is hot, carefully lay the bread slices in the pan with the oiled side facing down. Let them toast for about 1 minute, or until the underside has developed a lovely golden-brown color with slight char marks. Lightly drizzle more olive oil on the top side of each slice, then flip them over. Toast the second side for another minute or so until it turns golden and crisp. If your skillet isn’t large enough, toast the bread in batches to avoid overcrowding. When both sides are toasted, transfer the bread to a plate and let it cool for a minute.
- Cool the Skillet Before Cooking Chickpeas: Once you remove the bread, allow the skillet to cool down for 1–2 minutes before adding chickpeas. If you add them straight into a very hot pan, the moisture inside chickpeas can cause them to pop or splatter. Giving the skillet a short cooling time ensures a safer and more controlled cooking process.
- Sauté the Vegetables and Spices: Return the skillet to the stove, this time over medium heat. Add about 2 tablespoons of extra virgin olive oil and let it heat until shimmering. Toss in the chickpeas, minced garlic, chopped spring onions, and diced tomato all at once. Sprinkle in a generous pinch of kosher salt, followed by the ground cumin and Aleppo pepper. Stir everything together with a wooden spoon so the spices coat the chickpeas evenly. Cook for 3 to 5 minutes, stirring occasionally, until the chickpeas are warmed through and the tomatoes begin to soften slightly.
- Taste and Adjust Seasoning: Before smashing, taste the chickpea mixture. Depending on your preference, you may want to add more salt for balance or an extra sprinkle of Aleppo pepper for a gentle kick of heat. This is the best stage to fine-tune flavors since the ingredients are still separate and easy to adjust.
- Gently Smash the Chickpeas: Turn off the heat and grab a potato masher or the back of a sturdy fork. Begin pressing down gently on the chickpeas in the skillet. The goal is to break them up just enough to create a rustic, chunky spread—avoid mashing them into a smooth paste. A partly smashed texture keeps the dish hearty while still spreadable, with little bites of chickpeas for added satisfaction.
- Assemble the Chickpea Toasts: Lay your toasted bread slices on a serving platter or individual plates. Spoon a generous layer of the warm smashed chickpea mixture on top of each slice, spreading it evenly to cover the surface. The heat from the chickpeas will slightly soften the crispy bread, creating the perfect balance of crunch and creaminess.
- Add the Finishing Touches: Top each toast with one or two slices of hard-boiled egg for an extra boost of protein and a beautiful visual contrast. Sprinkle freshly chopped parsley over the top for a burst of color and freshness. Finally, drizzle just a touch of extra virgin olive oil to enhance the flavors and give a glossy finish.
- Serve and Enjoy Immediately: This smashed chickpea toast is best enjoyed warm or at room temperature, right after assembling. The combination of crunchy bread, seasoned chickpeas, and creamy eggs makes it hearty enough for lunch or dinner, yet simple enough for a quick snack. Serve it with a light salad, a bowl of soup, or enjoy on its own for a complete meal.
Notes
- Tuscan country bread works best, but sourdough, rye, or whole-grain bread are excellent alternatives.
- For a vegan version, simply omit the eggs and add extra veggies or avocado slices.
- Canned chickpeas save time, but home-cooked chickpeas give a creamier texture and richer flavor.
- A potato masher is ideal for smashing, but a sturdy fork will do the job just fine.
- The smashed chickpeas can be prepared ahead and refrigerated for up to a day.
Chef’s Secrets for Best Flavor
The key to making this dish shine lies in layering flavors and textures.
Toasting the bread in a skillet with a light drizzle of olive oil ensures a crisp golden crust that doesn’t turn soggy under the toppings.
When cooking the chickpeas, give the garlic, onion, and spices a chance to bloom in the hot oil before mashing—this small step intensifies the depth of flavor.
Don’t fully mash the chickpeas; leaving them slightly chunky creates a hearty bite that contrasts beautifully with the creamy egg slices.
Finally, use high-quality extra virgin olive oil for drizzling at the end—it makes all the difference in elevating a simple toast into something memorable.
Serving Suggestions and Pairing Ideas
This smashed chickpea toast is versatile and fits into any mealtime.
Serve it as a light yet filling lunch with a side salad of leafy greens or a bowl of tomato soup.
For breakfast or brunch, pair it with fresh fruit and a cup of coffee or tea.
To turn it into a more substantial dinner, serve alongside roasted vegetables or a simple grain salad.
If you’re entertaining, slice the toast into smaller pieces and serve as an appetizer platter—it’s a healthier, protein-rich option that will impress your guests.
The flavors are Mediterranean-inspired, so pair it with olives, feta, or a drizzle of tahini for an extra touch.
Storage Tips and Meal Prep Advice
The chickpea mixture can easily be made ahead, making this recipe a fantastic option for meal prep.
Store the smashed chickpeas in an airtight container in the refrigerator for up to 2 days.
If they seem a little dry after chilling, refresh them with a drizzle of olive oil and a splash of water while reheating in a skillet.
Avoid storing fully assembled toasts, as the bread will lose its crispness and turn soggy.
Instead, keep the bread and chickpeas separate and assemble just before serving.
Hard-boiled eggs can be prepared in advance, peeled, and stored in the fridge for up to 3 days, making last-minute assembly quick and convenient.
Frequently Asked Questions
1. Can I use dried chickpeas instead of canned?
Yes! If you prefer cooking chickpeas from scratch, soak them overnight, then boil until tender.
They’ll have a creamier texture and richer flavor than canned chickpeas, but using canned makes the recipe quicker and just as delicious.
2. What can I use instead of Aleppo pepper?
If you can’t find Aleppo pepper, substitute with mild red chili flakes or smoked paprika. Both add warmth without overwhelming heat, keeping the dish balanced and flavorful.
3. How do I make this recipe vegan?
To make it fully vegan, simply leave out the hard-boiled eggs. You can replace them with creamy avocado slices, roasted red peppers, or even a dollop of hummus for added richness.
4. Can I prepare this for a crowd?
Absolutely! Toast the bread in batches and keep it warm in a low oven.
The chickpea mixture can be doubled and kept warm in a covered pan. Assemble just before serving for the freshest texture and taste.
5. What’s the best bread to use?
Hearty bread works best—Tuscan country bread, sourdough, multigrain, or even rye. Avoid very soft sandwich bread, as it won’t hold up well under the toppings and may become soggy.
