Quick, Crunchy, and Way More Exciting Than a Sad Sandwich
Let’s talk about toast. Not your stock-standard butter-on-white-square situation—but the glow-up version. This is the kind of solo meal that takes five minutes but looks (and tastes) like brunch at a trendy café… minus the $24 price tag and passive-aggressive waitlist.
Enter: Avocado & Black Bean Toast.
It’s creamy, crunchy, zesty, full of fibre and plant protein, and wildly customisable depending on what your fridge coughs up. You don’t need a fancy toaster or a hipster sourdough habit—just good bread, a ripe avo, and one tin of black beans doing its best to be useful.
Perfect for lunch, lazy dinners, or when you want something green that isn’t a sad salad.
🥄 Why You’ll Love It
- 100% solo-serving, with no sad soggy leftovers
- Takes less than 10 minutes, faster than ordering Uber Eats
- No stove, no oven, no dishes you’ll resent
- Packs in plant protein, healthy fats and fibre
- Legit tastes amazing (and makes you look like you have your life together)
💪 Hero Nutrients
- Avocado: Healthy fats for skin, brain, and keeping you full
- Black Beans: Plant protein + fibre = happy gut, no bloat
- Lime: Vitamin C boost + makes everything taste brighter
🔢 Nutrition Per Serve (approx.)
- Calories: 390 kcal
- Protein: 13g
- Fibre: 11g
- Carbs: 32g
- Fat: 22g
Balanced, satisfying, and doesn’t leave you rummaging for snacks 10 minutes later.
🛒 Ingredients (For One Beautiful Plate)
- 1 thick slice of wholegrain or sourdough bread
- ¼ avocado
- ¼ cup tinned black beans, rinsed and drained
- ½ tsp olive oil
- 1 tsp lime juice (or lemon if that’s what you’ve got)
- ⅛ tsp ground cumin (optional, but makes you seem like a spice wizard)
- Salt and black pepper to taste
Optional (but excellent) Toppings:
- Crumbled feta or goat cheese
- Chilli flakes or hot sauce
- Fresh coriander leaves
- Cherry tomato halves
- Red onion slices or pickled onion
- Toasted pepitas or sesame seeds
- Fried or poached egg on top if you’re feeling fancy
🧑🍳 Instructions
- Toast the base
Toast your bread until golden and crispy. (This isn’t the time for floppy toast. You want crunch.) - Mash the beans
In a small bowl, mash the black beans with a fork. Add olive oil, lime juice, cumin, salt, and pepper. It should be chunky but spreadable—kind of like you on a good day. - Add the avo
Lightly smash your avocado with a fork. You can mix it with the beans if you’re in a rush, or layer it on top if you’re feeling artistic. - Assemble and decorate
Spread the bean mash over your toast. Top with smashed avocado. Add your fave toppings and take a moment to admire your masterpiece before inhaling it.
💡 Plan4One Tips & Swaps
- Not into black beans? Try white beans, lentils, or even leftover roasted sweet potato mash.
- No cumin? Paprika or taco seasoning also work beautifully.
- Need more protein? Top with an egg, canned tuna, or a sprinkle of hemp seeds.
- Meal-prep tip: Rinse and store your black beans in a container in the fridge—one tin lasts 2–3 solo toasts.
🔁 Storage & Reheating
- This one’s best fresh, but:
- Mashed bean mix: Keeps 2–3 days in an airtight container in the fridge
- Avocado: Add lemon/lime juice to prevent browning and use within 1–2 days
- Toast: Just… don’t pre-toast. That’s a crime.
🧘♀️ Vibe it Up
Turn this into a 5-star solo brunch moment:
- Brew your best coffee or herbal tea
- Pop on a podcast or your favourite playlist
- Eat it slowly (or pretend to if you’re scarfing it down standing over the sink—we’ve all been there)
💬 Talk Toasty to Me
What do you load your toast with when it’s just you and your appetite? Drop a comment with your best topping combos—or tag @Plan4One so we can ogle your solo brunch photos from afar (we promise not to judge your pyjamas).
📬 Like Recipes Like This?
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