10 min prep10 min cookEasy

Mediterranean Hummus Toast

Two towering sourdough toasts smeared with high-protein yogurt hummus and piled with oil-free charred veggies — 18g protein at only 285 calories

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Toasted sourdough smeared with a chickpea-yogurt hummus and piled with charred vegetables. Two slices, both loaded edge to edge.

📊Nutrition

Per serving

0kcalCalories

0gProtein

0gFats

0gCarbs

Smart Carbs

2 slicesLight whole-grain or thin-sliced sourdough breadThin-sliced keeps the visual satisfaction of two full toasts without a massive starch load

Lean High-Protein "Hummus" Hack

50gCanned chickpeas or white beans, rinsed
40gPlain non-fat (0%) Greek yogurtReplaces tahini and olive oil — creates a thick, creamy spread with double the protein and zero fat
a squeezeFresh lemon juice
1 cloveGarlic clove, minced, or garlic powder
to tasteSea salt, cumin, and a tiny splash of water

Oil-Free Roasted Veggies

40gFresh eggplant, cut into thin stripsEggplant is an oil sponge — dry-roasting is non-negotiable
40gFresh zucchini, cut into thin strips
30gRed bell pepper, sliced
30gFresh mushrooms, sliced
1-second sprayZero-calorie cooking spray
to tasteSea salt, black pepper, and dried oregano

👨‍🍳Method

Whip the Lean Hummus

3 min

In a small blender, food processor, or by mashing vigorously with a fork, combine your chickpeas, non-fat Greek yogurt, lemon juice, garlic, cumin, and salt. Blend until it forms a perfectly smooth, thick paste. Add a tiny drop of water if needed to reach that spreadable hummus consistency.

Dry-Roast the Veggies

7 min

Heat a non-stick skillet over medium-high heat and give it just a quick, 1-second spray of zero-calorie cooking oil. Add all your sliced vegetables. Season with salt, pepper, and oregano. Sauté for 5-7 minutes, tossing frequently, until they are beautifully softened and charred on the edges without being greasy.

💡Don't overcrowd the pan — the veggies need direct contact with the hot surface to char instead of steam.

Toast the Bread

2 min

Toast your two slices of light whole-grain or sourdough bread until golden and crisp.

Assemble the Masterpieces

1 min

Smear your high-protein hummus equally across both slices of toast right to the edges.

Pile it High