12 Healthy Toppings for Toast (Fast and Filling!)
How can you nourish your body and fuel yourself in the mornings if you just don’t have the time? The answer, my friends, is toast! And today we’re talking about the best healthy toppings for toast around.
Hey friends! I’m Miranda, registered dietitian here to empower you to eat healthier with ease. In this blog, I’ll walk you through 12 healthy toppings for toast so you can have a delicious and filling breakfast in minutes.
First off: a (brief) love letter to carbs.
Carbs are not bad for you
I know we’re taught to fear carbs. We’re told they make you fat (they don’t) and that they’re ‘bad for your insulin’ (if you have a working pancreas, they’re not!).
But truly, your body needs carbs on a regular basis throughout the day so that you have energy and focus. Yes, they break down into sugar in the body to fuel our cells and brain… but that’s what we want. Carbs can help you feel your best and they’re just delicious.
And for a quick breakfast, toast is the superstar carb that can be used as a vehicle for tasty and nutritious toppings. And when you pair toast with a fat and/or protein option like we do in this post, it makes for the easiest balanced meal that will leave you full for hours.
(BTW – these toast ideas aren’t just for breakfast – they also make a nourishing balanced snack, too. For even more healthy snack ideas, save this: How to Build Balanced Snacks + 30 Healthy Snack Ideas.)
Let’s start with the perfect base for your healthy toast: bread!
How to pick a healthy bread
Wondering how to choose healthy bread options? Here are my strategies to get the most nutrition out of your bread-based meals (without compromising enjoyment).
Tip 1: The more fiber, the better! Whole grain/whole wheat options or sprouted if it’s in the budget. Whole grain is one great option for dietary fiber, and here are many more: Printable List of 90+ High Fiber Foods (FREE Download).
Tip 2: Choose what feels good to eat. Although authentic sourdough is a lower fiber option, it can be great too for potential gut health benefits. And it tends to be better tolerated by some people with irritable bowel syndrome (IBS).
Tip 3: Choose satisfaction, too. ANY bread can be used as a vehicle for other nutritious toppings. If you prefer something with less fiber and protein, try to include those nutrients in the toppings you choose! It isn’t healthy to force yourself to eat foods that you don’t like.
Next: let’s talk healthy toppings for toast!
What makes a healthy toast topping?
The strategy I love to use to build healthy balanced meals is called nutrition by addition.
Aka, think about what’s in the bread itself and what you can add to make it satisfying and nutritionally balanced.
Toast offers carbs and sometimes fiber, depending on which loaf you choose. This means that we want to focus on adding protein and/or fat to our tasty toppings to balance it out.
It’s also hella fast, so we can enjoy a fast meal basically without cooking. I’m a big fan of easy, aren’t you? For more healthy ideas for eating with minimal or zero cooking, check out this post: How to Eat Healthy Without Cooking: The Ultimate Guide.
Meanwhile, let’s dive in with our list of healthy toppings for toast so that you’re inspired for your next quick and delicious breakfast.
12 Healthy toppings for toast
1) Greek yogurt
Greek yogurt is high in protein, super easy, and a great fit for everybody but especially vegetarians. And I bet you didn’t know you could have it on toast!!
Here are five ways to enjoy Greek yogurt as a toast topper:
- Vanilla greek yogurt with blackberries and sliced almonds
- Strawberry greek yogurt with strawberry chia jam and peanut butter
- Vanilla greek yogurt with sliced banana and pomegranate seeds
- Plain greek yogurt with sliced tomato, olive oil, salt, and pepper
- TikTok famous custard toast
2) Avocado toast
Can you go wrong with avocado toast? I think not. It’s loaded with healthy fats, fiber and micronutrients!
Opening up a perfect avocado and topping your toast with those perfect creamy slices is a great way to start the day, but don’t stop there.
Here are five ways to boost the flavor and nutrition in your next avocado toast breakfast:
- Hemp seeds, lemon juice, salt, and pepper
- Mash with white beans and add pico de gallo
- Sliced tomato, balsamic glaze, and salt
- Strawberries, balsamic glaze, and salt (it’s good!!)
- Fried eggs and feta
3) Peanut butter
Peanut butter, or any nut butter, makes for a quick and easy breakfast.
Because it’s more of a fat than a protein, I like to round out this toast option with another topping or two for even more flavor and nutrition.
Here are three ways to enjoy peanut butter toast:
- Sliced banana and a drizzle of honey
- Greek yogurt and sliced strawberries
- Blueberries and cinnamon
4) Cottage cheese
Cottage cheese is a controversial ingredient because the texture isn’t everyone’s thing. That’s OK! If you like cottage cheese, it is full of protein and is easy to have on hand.
You can also whizz cottage cheese in the blender to smooth it out if you like the taste but not the texture! That’s what I did with these healthy cheesecake bowls.
Here are three ways to enjoy cottage cheese toast:
- Sliced tomato, fresh basil, and a drizzle of balsamic glaze
- Avocado, tomato slices, salt and honey (I love a sweet and salty combo)
- Sliced cucumber and a sprinkle of fresh or dried dill
- Sliced peaches with honey and topped with crunchy macadamia nuts
5) Ricotta cheese
Ricotta cheese is another great option for folks who like to switch things up between sweet and savory. It’s got some protein, isn’t as messy as a toast topper, and is filling!
Here are a few ways to try ricotta toast:
- Sliced pears, crushed walnuts, and a lovely drizzle of honey
- Blackberries and fresh mint
- Chia seed jam
- Proschuttio and sliced tomatoes
- Sliced deli turkey and thinly sliced apple
- Blueberries and granola
P.S. If you’re feeling fancy, ricotta cheese is extra delicious if you whip it up in the food processor – yum! I like adding fresh herbs to my whipped ricotta for a fancy-pants breakfast that just takes a few minutes.
Hummus is a great spread that you don’t have to relegate to lunch only! You can add a quick schmear of hummus to your breakfast toast for a healthy base.
But don’t forget the toppings! Hummus has a little protein and some fat, but it definitely benefits from extra toppings and nutrition.
Three toppings ideas for your hummus toast:
- Deli turkey and EBTB (Everything but the Bagel) seasoning
- Sliced avocado and tomato
- Sliced cheddar cheese, cucumber and sprouts
7) Canned salmon
If you haven’t had canned salmon before, know that this little can is full of heart-healthy omega-3 fatty acids and satisfying protein.
Canned salmon tends to be far less expensive than fresh or frozen fish, so this is a budget-friendly option for getting more fish into your weekly rotation.
You can find canned salmon with or without bones. The bones are soft and totally edible (and packed with nutrition), but if that isn’t your thing, look for a can that has those picked out.
Here are three ways to enjoy canned salmon for breakfast (or any time of the day!):
- With cream cheese and avocado
- On top of avocado toast with sriracha
- Canned salmon salad with melted cheddar cheese on top (like an open-face tuna melt, but fancier)
8) Cream cheese
Cream cheese doesn’t just belong on bagels – it’s a great base for healthy toast, too!
It’s mostly a fat source (not much protein there), but it can still be included in a healthy breakfast and overall diet.
Four ways to enjoy healthy cream cheese toast with an extra boost of nutrition:
- Sliced kiwis and crushed nuts
- Avocado slices, salt and hemp seeds
- Hemp seeds and EBTB seasoning blend
- Lox or canned salmon, tangy red onions, and pickled capers
9) Mashed beans
Have a can of white beans laying around? You’re on your way to a filling breakfast!
Beans are as close to a superfood as they come… and they’re super inexpensive! They’re got plant-based protein, loads of fiber, and lots of beneficial phytochemicals. I love ‘em.
Here are three ways to enjoy mashed beans on your healthy toast:
- Stirred into guacamole
- Topped with avocado, tomato and salt
- Mashed with olive oil and fresh garlic
Eggs are packed with nutrition, especially when you include the yolk. They’re not just a high quality protein source, they’ve got vitamin A, D, E, B12, folate, iron and zinc too!
And even though they’re more expensive than they used to be, they’re still relatively affordable in the world of protein options. They’re truly one of my favorite healthy toppings for toast for so many reasons.
I’m sure you don’t need any more egg-y toast ideas, but here are my favorites:
- Fried egg on buttered toast
- Hard-boiled eggs sliced on avocado toast
- With avocado and tomato
- Simple egg salad
11) Chia jam
Chia jam is actually really easy to make.
And from a nutrition standpoint, chia jam is lower in sugar than regular. It’s got loads of healthy fiber and fats too.
Try your chia jam toast with the following:
- Almond butter
- Melted brie cheese (yum)
- On top of whipped cottage cheese or ricotta
12) White cheddar
While any cheese is fine for a healthy toast option, my personal favorite is super sharp cheddar. That tangy flavor offers such a satisfying contrast to the other toppings I put on my toast.
And did you know that cheddar cheese has some protein and important minerals? Cheddar is a quick and easy source of nutrition. It’s not just a fat source!
Here are some tasty ways to enjoy this flavorful cheese on toast:
- Pizza toast
- Deli turkey and sliced pear
- Sliced tomato, salt and pepper
- Strawberry jam (or chia jam–see above)
- Sliced honeycrisp apple and a drizzle of honey
Final thoughts on healthy toast toppings
Toast can be a delicious, filling, and easy breakfast option when topped with the right ingredients.
Using any of these 12 healthy toppings for toast is sure to give you a nutritious and tasty start to your morning without spending hours in the kitchen.
And don’t forget that there are other healthy topping combinations you can explore using the nutrition by addition framework in this article!
Need more healthy food ideas that require minimal time in the kitchen? Download this FREE list of 70+ convenience foods to make healthy eating easier.