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Toast is a breakfast staple. It’s convenient, versatile and satisfying. The smell of bread toasting is enough to get most people out of bed in the morning. But the toppings are the real exciting part
Beyond the classic butter and jam, there’s a lot you can add to a slice of toast to transform into a hearty meal. Think of it as a crunchy vehicle for more healthy, delicious foods
The bread will provide energy-boosting carbohydrates, some fiber and B vitamins. Pairing toast with plant foods and lean protein off right
The Healthiest Toast Toppings
The healthiest toppings tend to provide high-quality protein, fiber and healthy fats. These macronutrients will keep you feeling full and curb your appetite for four to five hours or at least until lunch, Jennifer Nasser, Ph.D., registered dietitian and spokesperson for The Obesity Society, tells TODAY.com
The protein and fats will fuel the body with lasting energy, and the fiber will help slow digestion and stabilize blood sugar to prevent a mid-morning crash
Healthier toast toppings will also contain vitamins, minerals and antioxidants, Julia Zumpano, a registered dietitian with the Cleveland Clinic’s Center for Human Nutrition, tells TODAY.com. These include whole fruits, vegetables, legumes, nuts and seeds
The healthiest breads to use for toast include 100% whole grain, seeded or sprouted varieties. “I choose breads low in added sugar and salt, high in fiber with some protein,” says Nasser
“My favorite pick is sourdough. I love the tangy flavor. Plus, it’s easier to digest thanks to the long fermentation process,” registered dietitian and author Frances Largeman-Roth tells TODAY.com
The best part about toast is that you can customize it to your liking — because it’s much easier to stick to nutritious foods when you enjoy eating them
Here are some healthy, creative toast toppings dietitians love:
Cottage Cheese
Cottage cheese is a favorite breakfast food among dietitians. Although its normally eaten with a spoon, the soft curds also make a delicious spread. “Cottage cheese has become a favorite toast topper of mine,” says Largeman-Roth
Cottage cheese has the most protein per serving of any cheese, packing about 12–14 grams in one half-cup. It also delivers a hefty amount of calcium, which helps maintain bone density, and B vitamins for a healthy metabolism
“If I want to be quick, I just spoon it on, (but) if I want to be fancy, I’ll blend it until it’s creamy,” says Largeman-Roth
Top the cottage cheese with fresh blueberries, strawberries or raspberries to add natural sweetness and fiber. You can also add sliced tomatoes, eggs or chili crisp for a savory toast
fNasser broils her cottage cheese toast for a few minutes until the curds are golden brown
Nut Butter, Fruit and Seeds
Nut butter is already healthy on its own, but adding nutrient-dense plant foods is an easy way to transform it into a more wholesome breakfast, according to dietitians
“I love nut butters for their flavor, protein and also their heart healthy fats,” says Largeman-Roth. One serving (two tablespoons) of nut butter provides about 6–8 grams of plant protein
Peanut butter, almond butter and cashew butter are all nutritious choices. Generally, the healthiest nut butters contain minimal ingredients, and no added sugar or stabilizers, TODAY.com previously reported
Top the nut butter toast with sliced bananas, apples or berries for a boost of sweetness and micronutrients, says Zumpano. “I’ll also add a teaspoon of chia seeds on top for a couple grams of added fiber,” Largeman-Roth adds
Avjar and Eggs
Avjar, a roasted red pepper spread from the Balkans, is one of Zumpano’s favorite savory, nutrient-rich toast toppings
The ajvar is made with red bell peppers, which are packed with vitamins C, A and B6. It also contains other vegetables, like eggplant and garlic, which provide gut-healthy fiber and antioxidants. These are blended with olive oil, which is rich in unsaturated fatty acids
Zumpano prefers to top avjar toast with a cooked egg for a vegetable-packed, high-protein breakfast
High-Protein Avocado Spread
Avocado toast is a brunch classic. It’s delicious and full of healthy fats, but dietitian and TODAY nutrition editor Natalie Rizzo has a hack to make avocado toast even more filling and nutritious
You can double the protein content by whipping some Greek yogurt into your avocado spread, says Rizzo
The yogurt will take your toast to about 12-13 grams of protein. If you eat two slices, you’ll hit the recommended amount of protein per meal (20-30 grams), Rizzo says
The extra protein will make you feel more full and provide energy, and the yogurt provides calcium and potassium
Top your high-protein avocado toast with tomatoes, micro greens or radishes for a boost of color and nutrients
Labneh
Labneh is a thick, strained yogurt spread that’s a staple in Middle Eastern cuisine. It’s creamy, tart and packed with high-quality protein, Zumpano says
A slice of labneh toast is healthy on its own, but dietitians recommend topping the spread with fresh vegetables and herbs for a nutrient-dense flavorful breakfast
“Labneh topped with sliced cucumber and fresh dill is a savory, Mediterranean-inspired choice,” says Zumpano. You can also top labneh with a drizzle of heart-healthy extra virgin olive oil and spices, like za’atar or sumac
Ricotta and Preserves
Ricotta is one of the healthiest cheeses you can eat. “If you want a lighter option, ricotta cheese with an all-fruit preserve offers a delicious mix of protein and fruit,” says Zumpano
One serving of part-skim ricotta packs about 7 grams of complete, high-quality whey protein. Along with the calcium in ricotta, these nutrients can help support healthy muscles and bones
Pair creamy ricotta with all-natural fruit preserves for some natural sweetness and nutrients
Hummus and Vegetables
Hummus is another simple, savory toast topping dietitians love. The creamy spread is made from blended chickpeas, a staple in the heart-healthy Mediterranean diet, and provides plenty of nutrients, says Nasser
Chickpeas, aka garbanzo beans, are packed with plant protein, and contain all nine essential amino acids the body needs but can’t make on its own, TODAY.com reported previously
Hummus is also a goodakes for a filling breakfast. Top hummus toast with sliced tomato, cucumbers or crumbled feta
Smoked Salmon
Fish is packed with amino acids and naturally low in saturated fat, which makes it a healthier breakfast protein option
Salmon in particular is rich in both complete protein and omega-3 fatty acids, which support heart and brain health
Smoked salmon is quick, convenient and can transform toast into a nutrient-dense, filling breakfast. Nasser prefers topping toast with light cream cheese, layers of salmon and olives or capers
You can also use canned smoked salmon, which is a cheaper and more accessible option, and top it with fresh herbs and lemon
White Bean Spread
Beans for breakfast? Absolutely, says Nasser
White beans, such as navy or cannellini varieties, are among the highest-fiber beans you can eat. One serving of navy beans packs about 9 grams of fiber per serving — which is nearly 30% of the recommended daily value
Beans are rich in both soluble and insoluble fiber, which keep you full and stabilize blood sugar, and provide a hefty dose of plant protein. Plus, they’re a great and muscle function
White bean spread is easy to make at home. Simply drain and rinse canned white beans and blend them with tahini (sesame paste) and lemon juice, says Nasser
