Healthy Lunch Avocado Lentil Toast Cups

Name: Healthy Lunch Avocado Lentil Toast Cups
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 cups
Ingredients: 4 slices whole-grain bread; 2 ripe avocados; 1 tablespoon lemon juice; Salt and pepper to taste; 1 cup cooked lentils; 1 small red onion, finely chopped; 1 teaspoon garlic powder; 1 teaspoon cumin; Fresh herbs (parsley or cilantro), for garnish

Highlighted under: Wholesome Planning

I love how versatile and nutritious these Healthy Lunch Avocado Lentil Toast Cups are! They've become a staple in my kitchen, especially when I'm looking for something light yet satisfying. The combination of creamy avocado spread over crispy toast, paired with protein-packed lentils, brings a delightful crunch and flavor that keeps hunger at bay. Plus, they are super easy to make, making them perfect for a quick lunch or snack any day of the week. Who wouldn't want to dive into this colorful, delicious meal?

Created by

Portia Langford

Last updated on 2026-01-14T02:49:34.868Z

When I first experimented with these avocado lentil toast cups, I was amazed at how easy it was to combine flavors and textures that work so well together. The lentils not only provide protein but also a wonderful earthiness that complements the creamy avocado. I've tried different spices and toppings, and I discovered that adding a touch of lemon juice really brightens everything up.

One tip I learned along the way is to use hearty whole-grain bread for the base. It adds a satisfying crunch and holds up beautifully against the toppings, ensuring that you enjoy every bite without it getting soggy. Trust me, once you try this, it'll quickly become a lunch favorite!

Why You Will Love This Recipe
Rich in fiber and protein from lentils
Creamy avocado texture with a hint of lemon
Quick to prepare, ideal for meal prep

Perfecting Your Toast Cups

To achieve perfectly shaped toast cups, ensure that your bread is slightly stale, as this will help hold its shape without becoming too soft in the oven. When cutting the bread, a sharp cookie cutter or glass works best; it should be able to cut through the bread easily to create a clean edge. Press the cut circles into the muffin tins firmly to create an even cup, which will help them crisp nicely without collapsing during baking.

Baking time can vary based on the thickness of your bread. Keep an eye on them in the oven and remove once they turn golden brown and crispy. If your cups aren't browning evenly, rotate the muffin tin halfway through the baking time to ensure even heat distribution.

Mastering the Avocado Spread

When making the avocado spread, selecting ripe avocados is crucial; they should feel slightly soft when gently pressed. Under-ripened avocados will struggle to mash into a smooth consistency. Mix in the lemon juice thoroughly, which not only adds zesty flavor but also helps prevent the avocados from browning too quickly. For an extra creamy texture, I recommend using a fork or a potato masher to combine the ingredients rather than a blender.

Feel free to adjust the seasoning in your avocado spread; adding a pinch of garlic powder or even some finely chopped jalapeños can elevate the flavor profile. If you prefer a richer taste, mixing in a dollop of Greek yogurt can create an ultra-creamy texture, appealing to those who enjoy a tangy twist.

Ingredients

Gather your ingredients to whip up these delicious toast cups!

For the Toast Cups

4 slices whole-grain bread
2 ripe avocados
1 tablespoon lemon juice
Salt and pepper to taste

For the Lentil Filling

1 cup cooked lentils
1 small red onion, finely chopped
1 teaspoon garlic powder
1 teaspoon cumin
Fresh herbs (parsley or cilantro), for garnish

Enjoy fresh, vibrant flavors!

Instructions

Follow these simple steps to create your avocado lentil toast cups.

Prepare the Toast Cups

Preheat your oven to 375°F (190°C). Use a cookie cutter or a glass to cut out circles from each slice of whole-grain bread and place them in muffin tins to form cups. Bake for about 10 minutes, or until golden and crispy.

Make the Avocado Spread

While the bread is baking, mash the avocados in a bowl and mix in lemon juice, salt, and pepper until smooth.

Prepare the Lentil Filling

In a bowl, combine the cooked lentils, chopped onion, garlic powder, cumin, salt, and pepper. Mix well until combined.

Assemble the Cups

Once the toast cups are ready, fill each one with a spoonful of the lentil mixture, then top generously with avocado spread. Garnish with fresh herbs.

Serve immediately for the best texture!

Pro Tips

Experiment with different toppings like cherry tomatoes or a sprinkle of feta for extra flavor!

Lentil Filling Variations

The lentil filling is incredibly versatile; you can experiment by incorporating different spices, such as smoked paprika or chili powder, to enhance the flavor. If you prefer something creamier, consider stirring in some tahini or yogurt to the lentil mixture before filling the cups. These additions can provide a delightful richness and depth to the overall dish.

If you don’t have cooked lentils on hand, canned lentils can be a quick substitute. Just be sure to rinse them thoroughly to remove excess sodium. For a lighter filling, you can swap out lentils for chickpeas or black beans, which will still offer great texture and protein.

Storage and Meal Prep Tips

These avocado lentil toast cups can be prepared in advance, making them ideal for meal prep. You can store the assembled cups in an airtight container in the fridge for up to two days. However, consider keeping the avocado spread separate until you're ready to serve to prevent browning. Simply add fresh avocado just before eating for the best texture.

If you want to freeze them, I recommend freezing the toast cups on their own and filling them with lentils and avocado spread right before serving. They can be baked directly from frozen, adjusting the baking time to ensure they are heated through and crispy again.

Questions About Recipes

→ Can I use canned lentils?

Absolutely! Canned lentils are a great time-saver. Just rinse and drain them before use.

→ How can I store leftovers?

Store the components separately in airtight containers in the fridge for up to 3 days and assemble when ready to eat.

→ Can I make these vegan?

Yes, this recipe is already vegan-friendly as it uses avocados and lentils without any animal products.

→ What can I substitute for bread?

You can use gluten-free bread or even baked sweet potato slices for a grain-free option.