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.
2 large eggs (50g) provides approximately 12g protein. Add 2 turkey rashers and you’ve over 20g protein.
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.
- 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.
- 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.
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
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.
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.
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.
- Healthy homemade coleslaw
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.
- Apple sauce
- BBQ sauce
- Caesar sauce
- Cranberry sauce
- Maple syrup
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.
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.
- 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.
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.
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/
Cookpad. 2020. Fish On Toast Recipes. [online] Available at: https://cookpad.com/us/search/fish%20on%20toast
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/
Myfitnesspal.com. 2020. Myfitnesspal | Myfitnesspal.Com. [online] Available at: https://www.Myfitnesspal.Com
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/