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Miso Chickpea Toast

chickpea miso toastSome days all I can manage for a meal is two slices of toast.

But you can bet those two slices are good.

chickpea mash toastIf you’ve ever had an exhausting week and come home on Friday night to an empty refrigerator, you know the feeling.

This toast is a go-to for me when I need something quick, healthy, and delicious. Mix, mash, toast, boom—you’ve got yourself some effortlessly decadent toast.

Break out the toaster my friends, today we are making some Miso Chickpea Toast!

miso toastIn my opinion, miso is one of the most underrated ingredients on the market. For those of you wondering what miso is—in the most basic terms miso is a fermented made from a mixture of soybeans and koji (which is actually a mold, but no worries, it is safe!). Miso is a traditional Japanese ingredient and has the most incredible salty, earthy + perfectly umami flavor.

So now that we know what miso is, lets talk about this combo. If nothing else is available in the kitchen, I ALWAYS have a can of chickpeas in my pantry. Since lemon juice and miso are a staples in the fridge, this toast topping is as basic as it gets. If you’re looking for something extra, top the toast with your favorite toast toppings, but trust me—this chickpea mixture has flavor that you won’t be able to get enough of!

chickpea toast with smoked salmonYou’re going to love this simple recipe! My Miso Chickpea Toast is:

Super simple

Salty + Earthy

Rich in flavor

Topping ready

& effortlessly delicious!

gluten free toastIf you love this toast, you will also love my go-to avocado toast, roasted veg and avocado sandwich, cauliflower everything bagels, turmeric chickpea salad, or my chickpea salad sandwich.

If you try this recipe, be sure to comment, leave a rating, and don’t forget to tag a photo #thelocalsprout on Instagram! I can’t wait to hear what you think!

chickpea toast with smoked salmon

Miso Chickpea Toast
Prep time
Total time
This toast is a go-to for me when I need something quick, healthy, and delicious. Mix, mash, toast, boom—you've got yourself some effortlessly decadent toast.
Recipe type: Breakfast, Side, Snack, Entrée
Cuisine: Gluten Free,
Serves: 2 slices of toast
  • ½ cup chickpeas, drained and rinsed
  • 1 Tbsp. white miso paste
  • 1 Tbsp. lemon juice, plus extra if needed
  • ½ tsp sea salt
  • Pinch black pepper
  • 2 slices bread, lightly toasted
Toppings (optional):
  • A few slices of smoked salmon (ensure fish is wild caught and sustainable sourced)
  • micro greens
  • chopped fresh herbs
  1. In a small bowl, mash the chickpeas, miso paste, lemon juice, salt, and pepper. If mixture appears dry, add an extra splash of lemon juice.
  2. Taste and adjust flavors if needed. Add extra miso paste for more umami flavor, lemon juice for tang, and salt for salty-ness.
  3. Spread mixture evenly over toast and enjoy.
Nutrition information is a rough estimate of the entire recipe without toppings.
Nutrition Information
Serving size: 2 slices Calories: 441 Fat: 6.3g Saturated fat: 1g Carbohydrates: 74.5g Sugar: 11.3g Sodium: 1755mg Fiber: 16.4g Protein: 21.9g Cholesterol: 0mg

The Local Sprout


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