Toast is a breakfast staple. It\u2019s 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.<\/p>\n
Beyond the classic butter and jam, there\u2019s 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. <\/p>\n
The bread will provide energy-boosting carbohydrates, some fiber and B vitamins. Pairing toast with plant foods and lean protein sources can boost your nutrient intake and help you start your day off right.<\/p>\n
The Healthiest Toast Toppings<\/p>\n
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. <\/p>\n
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.<\/p>\n
Healthier toast toppings will also contain vitamins, minerals and antioxidants, Julia Zumpano, a registered dietitian with the Cleveland Clinic\u2019s Center for Human Nutrition, tells TODAY.com. These include whole fruits, vegetables, legumes, nuts and seeds.<\/p>\n
The healthiest breads<\/a> to use for toast include 100% whole grain, seeded or sprouted varieties. \u201cI choose breads low in added sugar and salt, high in fiber with some protein,\u201d says Nasser.<\/p>\n \u201cMy favorite pick is sourdough. I love the tangy flavor. Plus, it\u2019s easier to digest thanks to the long fermentation process,\u201d registered dietitian and author Frances Largeman-Roth tells TODAY.com.<\/p>\n The best part about toast is that you can customize it to your liking \u2014\u00a0because it\u2019s much easier to stick to nutritious foods when you enjoy eating them.<\/p>\n Here are some healthy, creative toast toppings dietitians love:<\/p>\n Cottage Cheese<\/p>\n Cottage cheese is a favorite breakfast food among dietitians. Although its normally eaten with a spoon, the soft curds also make a delicious spread. \u201cCottage cheese has become a favorite toast topper of mine,\u201d says Largeman-Roth.<\/p>\n Cottage cheese has the most protein<\/a> per serving of any cheese, packing about 12\u201314 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. <\/p>\n \u201cIf I want to be quick, I just spoon it on, (but) if I want to be fancy, I\u2019ll blend it until it\u2019s creamy,\u201d says Largeman-Roth.<\/p>\n 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.<\/p>\n fNasser broils her cottage cheese toast for a few minutes until the curds are golden brown.<\/p>\n Nut Butter, Fruit and Seeds<\/p>\n 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.<\/p>\n \u201cI love nut butters for their flavor, protein and also their heart healthy fats,\u201d says Largeman-Roth. One serving (two tablespoons) of nut butter provides about 6\u20138 grams of plant protein. <\/p>\n Peanut butter<\/a>, almond butter and cashew butter are all nutritious choices. Generally, the healthiest nut butters<\/a> contain minimal ingredients, and no added sugar or stabilizers, TODAY.com previously reported.<\/p>\n Top the nut butter toast with sliced bananas, apples or berries for a boost of sweetness and micronutrients, says Zumpano. \u201cI\u2019ll also add a teaspoon of chia seeds on top for a couple grams of added fiber,\u201d Largeman-Roth adds.<\/p>\n Avjar and Eggs<\/p>\n Avjar, a roasted red pepper spread from the Balkans, is one of Zumpano\u2019s favorite savory, nutrient-rich toast toppings.<\/p>\n 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.<\/p>\n Zumpano prefers to top avjar toast with a cooked egg for a vegetable-packed, high-protein breakfast.<\/p>\n High-Protein Avocado Spread<\/p>\n Avocado toast is a brunch classic. It\u2019s 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.<\/p>\n You can double the protein<\/a> content by whipping some Greek yogurt into your avocado spread, says Rizzo.<\/p>\n The yogurt will take your toast to about 12-13 grams of protein. If you eat two slices, you\u2019ll hit the recommended amount of protein per meal<\/a> (20-30 grams), Rizzo says.<\/p>\n The extra protein will make you feel more full and provide energy, and the yogurt provides calcium and potassium.<\/p>\n Top your high-protein avocado toast with tomatoes, micro greens or radishes for a boost of color and nutrients.<\/p>\n Labneh<\/p>\n Labneh is a thick, strained yogurt spread that\u2019s a staple in Middle Eastern cuisine. It\u2019s creamy, tart and packed with high-quality protein, Zumpano says. <\/p>\n 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. <\/p>\n \u201cLabneh topped with sliced cucumber and fresh dill is a savory, Mediterranean-inspired choice,\u201d says Zumpano. You can also top labneh with a drizzle of heart-healthy extra virgin olive oil and spices, like za\u2019atar or sumac. <\/p>\n Ricotta and Preserves<\/p>\n Ricotta is one of the healthiest cheeses<\/a> you can eat. \u201cIf you want a lighter option, ricotta cheese with an all-fruit preserve offers a delicious mix of protein and fruit,\u201d says Zumpano.<\/p>\n One serving of part-skim ricotta<\/a> 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. <\/p>\n Pair creamy ricotta with all-natural fruit preserves for some natural sweetness and nutrients.<\/p>\n Hummus and Vegetables<\/p>\n 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<\/a>, and provides plenty of nutrients, says Nasser.<\/p>\n Chickpeas<\/a>, aka garbanzo beans, are packed with plant protein, and contain all nine essential amino acids the body needs but can\u2019t make on its own, TODAY.com reported previously.<\/p>\n Hummus is also a good source of gut-heathy fiber and healthy fats from olive oil, which makes for a filling breakfast. Top hummus toast with sliced tomato, cucumbers or crumbled feta.<\/p>\n Smoked Salmon<\/p>\n Fish is packed with amino acids and naturally low in saturated fat, which makes it a healthier breakfast protein option. <\/p>\n Salmon in particular is rich in both complete protein and omega-3 fatty acids, which support heart and brain health. <\/p>\n 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. <\/p>\n You can also use canned smoked salmon, which is a cheaper and more accessible option, and top it with fresh herbs and lemon.<\/p>\n White Bean Spread<\/p>\n Beans for breakfast? Absolutely, says Nasser.<\/p>\n White beans, such as navy or cannellini varieties, are among the highest-fiber beans<\/a> you can eat. One serving of navy beans packs about 9 grams of fiber per serving \u2014 which is nearly 30% of the recommended daily value. <\/p>\n