Toast is a staple meal for many people, as it’s cheap, easy and quick to make. However, sometimes it can feel as though the only topping to add to toast is butter or jam, which may make eating toast dull and boring. Breathe some life into your toast with these scrumptious healthy toast toppings that are, in many cases, healthier than butter or jam, are vibrantly coloured and fun and tasty to eat, whether you a kid or a big kid.

With these toppings, you can pump some nutrition into your toast to make it a balanced meal that will keep you full for longer and never stuck in a food rut again. Most of these can even be incorporated into a sandwich or a wrap too.

Healthy toast toppings - fruit and vegetable toast toppings

Protein

Eggs:
2 large eggs (50g) provides approximately 12g protein. Add 2 turkey rashers and you’ve over 20g protein.

Healthy toast toppings - scrambled egg on soda bread with mushrooms and tomatoes

Meat:

Top your toast with some lean cuts of meat, but try to avoid packaged and canned meats which are more processed than meat you cook yourself:

  • Chicken pieces or slices: Flavourings you could choose from include: plain, tikka, curry, satay, lemon and herb.
  • Turkey slices: Flavour it with some cranberry sauce or low sugar jam.
  • Beef: Spiced beef slices, leftover roast beef slices, beef brisket.
  • Bacon: Add a few slices of grilled lean bacon along with lettuce and tomato for a healthy BLT.
  • Ham: Choose a cheese from below to make a traditional ham and cheese toasty. Switch it up by adding some cranberry sauce.
  • Steak: You’ve heard of a steak sandwich, well why not try a steak toasty?

Tip: Avoid meats with visible traces of fat, breaded or battered meats.

Healthy toast toppings - white toast with ham and cheese

Fish:

  • Anchovy: Top your toast with an anchovy fillet and sliced tomatoes.
  • Salmon: Smoked strips of salmon compliment the flavour of scrambled eggs.
  • Sardines: Mash 1 can of sardines with 1 tablespoon of light mayonnaise and juice from half a lemon. It goes well with soda bread.
  • Tuna: Break up tuna chunks and mash with some light mayonnaise, top with a sprinkle of sweetcorn for some texture and flavour. Or opt for the classic tuna and cheese melt.

Healthy toast toppings - Toast topped with egg and salmon, eggs benedict with smoked salmon

Plant-based:

  • Beans: Compliment with 2 slices of Ezekiel bread, which contains approximately 4g protein per slice and is a complete source of protein.
  • Tempeh: Grill some slices of tempeh and accompany with lettuce and tomatoes and your favourite sauce.
  • Tofu: Marinate in your favourite sauces, top with onions, avocado and lettuce.
  • Tofu feta: Add tofu feta to your sandwich along with some tomatoes and onions.

Healthy toast toppings - toast with tofu feta, tomatoes and rocket

Yoghurt:

Greek yoghurt is oozing with protein and is an excellent ingredient to top your toast with while keeping you full up till lunchtime! Check out the below list for some inspiration on how to use greek yoghurt:

  • Topped with a drizzle of honey or maple syrup
  • Topped with fruit (see the fruit section below)
  • Topped with jam
  • Topped with a low sugar flavoured greek yoghurt, e.g. blueberry, strawberry flavour
  • Topped with cinnamon
  • Topped with flavour drops

Healthy toast toppings - 2 slices of toast topped with greek yoghurt, pomegranate on a plate

Fat

Avocado: Whether you like it mashed or sliced, it’s an excellent source of healthy fats. P.S. it goes really well with egg.

Butter: Regular butter is rather high in fat and calories. You can reduce the calories and fat by opting for low fat spreads.

Cheese: Some of the healthier cheese to choose from include cottage cheese, cream cheese and ricotta cheese. Low fat cheeses are also available if you’re looking to reduce the fat content. Why not spice your toasty up with a sprinkle of chilli?
Eggs: Scrambled, poached or boiled are some of the healthiest ways to eat eggs, just ensure you don’t remove the yolk, as this is where the fat is contained.

Hummus: A sumptuous spread for those looking to follow a vegan diet or just looking for a different taste for their toast.

Nuts: Adding a sprinkle of crushed nuts to top off your toast adds healthy fats. A good substitute if you don’t have crunchy peanut butter but need some more texture.

Nut butters: Have it on it’s own or add a layer of jam for some sweetness. Look for brands with 2 or less ingredients and avoid ones that contain palm oil, vegetable oil, sugar and other additives. Most nut butters provide 190 calories, 16g fat and 8g protein per 2 tablespoons.

Tip: If you love peanut butter but you’re looking for a lower calorie and lower fat alternative, powdered peanut butters are a close alternative, although beware that they won’t provide you with the healthy fats that you find in regular peanut butter. Most powdered nut butters provide 60 calories, 1.5g fat and 6g protein per 2 tablespoons.

Seeds: Not only does adding a sprinkle of seeds provide a healthy source of fats, it also adds a nice crunch and enhances the aesthetics of the toast. Try sprinkling chia seeds over mashed banana or jam.

Healthy toast toppings -  Avocado, toast and egg

Carbohydrates

Fruit:

The concept of adding fruit to toast may be foreign to some of you, especially if you try to consider any fruit other than banana.

  • Mashed or sliced banana: Add a sprinkle of cinnamon for extra kick
  • Mixed berries mashed with greek yoghurt or a layer of greek yoghurt topped with mixed berries
  • Layer of nut butter topped with banana
  • Layer of nut butter topped with apple slices
  • Layer of nut butter topped with blueberries
  • Layer of nut butter topped with sliced strawberries
  • Layer of chocolate topped with sliced strawberries
  • Layer of chocolate topped with sliced banana
  • Layer of chocolate topped with apple slices
  • Layer of hummus topped with apple slices
  • Layer of cream cheese topped with sliced strawberries
  • Layer of honey topped with apple slices and peanut butter
  • Sliced tomato with cottage cheese
  • Sliced peaches with greek yoghurt

Tip: Add a drizzle of melted nut butter or flavoured chocolate sauce (or your favourite sauce from the list below) for some extra flavour.

Healthy toast toppings - toast topped with banana slices and seeds on a plate

Vegetables:

You may think adding vegetables is bizarre, but wait till you check out the list of suggestions, you’ll be surprised at how many you’ve already tried or heard of.

  • Beans
  • Healthy homemade coleslaw
  • Lettuce
  • Onions
  • Rocket
  • Spinach

Tip: If you’re looking for posh beans on toast or beans on toast with a twist, try adding a sprinkle of curry powder, chilli, grated cheese, mixed herbs or chopped parsley.

Healthy toast toppings - baked beans on toast

Sauces

  • Apple sauce
  • BBQ sauce
  • Caesar sauce
  • Cranberry sauce
  • Honey
  • Jam
  • Ketchup
  • Maple syrup
  • Mayonnaise
  • Mustard

Tip: Opt for reduced fat, sugar and salt sauces and syrups where possible.


As you’re probably aware from reading previous posts, you’ll know that sauces and syrups are often a haven for hidden sugar, fat and salt. Sometimes there are more calories in the sauce than the whole meal itself. That’s why I’ve swapped to these delicious Skinny Sauce – Virtually Zero® Calorie, sugar free, fat free syrups. Thanks to these sauces, you no longer have to sacrifice to avoid the dreaded amount of calories found in thousand island or caesar sauces. Healthy toast toppings - Skinny Sauce

As an affiliate, I earn from qualifying purchases. Please note that you, the reader’s interests are my top priority, and I only recommend products that I have either tried and tested or thoroughly reviewed and consider good enough for myself to buy.


Healthy toast toppings - Marmalade toast slices on chopping board

Summary

  • Adding a protein and a fat source to your toast ensures you don’t go hungry as fast and that you have a balanced meal
  • Using different sauces can transform your toast toppings for a completely different flavour
  • If you’re struggling to incorporate fats into your diet, beware that sauces could already be providing you with a fat source
  • Caution should be observed when using sauces by checking the nutritional value first as some of the sauces are high in calories, fat and sugar
  • Sources of healthy fats include avocado, nut butters, eggs, oily fish and hummus
  • Fruit and vegetables provide some of the tastiest and healthiest toast toppings

I hope this article has given you inspiration for different healthy toast toppings and that you’ll try some out that you haven’t had before. This article does lean towards food with lower calories, but that doesn’t mean that using foods that are calorie dense, such as nuts, butter or avocado, is unhealthy.

Healthy toast toppings - low calorie food swaps

If you are looking for more food swaps, I highly suggest having a browse through low calorie food swaps – cut 100+ calories a day. You’ll learn a few fun facts on calories and oil consumption that might just shock you!

Also, remember that many of these can be used in a sandwich, pitta or wrap too. I also enjoy changing up the bread itself to keep it interesting, e.g. swapping loaf for soda bread or a wrap. What’s your go to toast topping? Are there any toppings above that you would love or hate to try? Or have you any peculiar toast toppings that you secretly indulge in? I’d love to hear your opinions and suggestions below.

Healthy toast toppings - 2 slices of white bread toasted in toaster

Sources

Cagle, S., 2020. 18 Vegan Sandwich Recipes That Make Lunch The Best Part Of Your Day. [online] Brit + Co. Available at: https://www.brit.co/vegan-sandwich-recipes/ [Accessed 11 July 2020].

Cookpad. 2020. Fish On Toast Recipes. [online] Available at: https://cookpad.com/us/search/fish%20on%20toast  [Accessed 11 July 2020].

Johansen, S., 2019. Spicy, Lemony, Herby Sardines On Toast Recipe. [online] The Telegraph. Available at: https://www.telegraph.co.uk/recipes/0/spicy-lemony-herby-sardines-toast-recipe/  [Accessed 11 July 2020].

Myfitnesspal.com. 2020. Myfitnesspal | Myfitnesspal.Com. [online] Available at: https://www.Myfitnesspal.Com [Accessed 11 July 2020].

Super Healthy Kids. 2020. Toast Toppings: 25 Ideas For A Healthy Breakfast. [online] Available at: https://www.superhealthykids.com/recipes/20-toast-toppings-for-a-healthy-breakfast/  [Accessed 11 July 2020].

Categories: Blogs

10 Comments

Amy Smith · 13/07/2020 at 9:54 PM

some great inspiration for making a proper meal out of toast. I’m often guilty of just a slice of jam and toast for lunch but theres so many delicious things I’m wanting to try that are just so easy.
I love avocado just never had it on toast but definitely will now.
Thanks for sharing these great ideas!

    Sharon · 14/07/2020 at 7:59 PM

    Hi Amy,

    Why thank you, yes toast doesn’t just have to be a snack. Do, I see loads of people having avocado toast and even avocado and egg on toast!

    Hope you got some inspiration from it!

    Sharon

Teresa · 14/07/2020 at 2:15 AM

Oh my gosh! I am so hungry now! These recipes and pictures are fantastic! I love myself
a tasty open faced sandwich and toasted bread it’s even better.
I work in healthcare. Often before our patients leave, the nurses will offer the patients a little
something to eat. Often, that’s cinnamon raisin toast. Do you know how good cinnamon raisin
toast smells when you are super hungry!!?? lol It smells fabulous.
Toast is the best! I have never put hummus on toast. I may try that one.
Great article, thank you!

    Sharon · 14/07/2020 at 8:00 PM

    Hi Teresa,

    Now you know how I felt writing it. I haven’t actually tried cinnamon raising toast but it sounds divine! The hummus is certainly a healthier topping than some others, so it’s worth a go.

    Thanks for your feedback,
    Sharon

Darrin · 14/07/2020 at 10:10 PM

Yeah, I know everyone gets super hungry after reading your posts, but when thinking of tasty (or in this case toastie) ingredients like these, it just makes us hungry. And I can almost smell the pictures 🙂 Anyway, I love the thought of using crushed nuts on toast, perhaps with a little low-fat butter or nutbutter. And then the greek yogurt ideas with toppings like banana or blueberry sound great. It’s amazing what a little creativity can do to turn a mundane piece of toast into an enjoyable snack or even meal. Thanks for the article. Lots of great ideas there!
Darrin

Satz · 15/07/2020 at 4:07 AM

I love toast and as I read your post I am having it with beans 🙂

Any topping and any time of day. I am just hard wired to love bread. And when we can dress it up with a little extra flavor, it’s a win-win for everyone! Have you tried the Cottage Cheese Blueberry Toast…it’s creamy, filling, and can be sweet or savory.

Also in the journey to really good toast, you should probably put some thought into the bread. You want something that’s healthy (like wholegrain) and hearty enough to hold the mountain of toppings you’re about to throw at it.

    Sharon · 15/07/2020 at 6:17 PM

    Hello,

    Welcome to the site and thank you for your kind words. I’m glad you found some inspirational toast ideas from the post! I haven’t, it sounds amazing though, so I’ll have to look it up. That’s true, I was considering adding it to this article, but I might post a separate blog on healthy breads.

    Thanks so much for the feedback and suggestions!

    Best wishes,
    Sharon

Johan · 15/07/2020 at 4:24 AM

I do like a good toastie, and there are some really good topping choices here to choose from. I’ve been switching it up with avocado instead of butter lately.

I would have to admit that I am partial to some egg on toast. A couple of new options for me to try out, despite my fitness coach not liking how much bread I eat.

    Sharon · 15/07/2020 at 6:20 PM

    Hi Johan,

    Thank you so much, I’m glad you enjoyed the suggestions I provided in the post. I hope the article was of use to you and you found some options to try.

    You’ll have to tell your coach to make it fit in your macros!

    Best wishes,
    Sharon

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