Updated: Jul 21
When it comes to a quick breakfast or snack option, toast is an easy choice that can be easily adapted to up the nutrient value. While plain toast is delicious, adding nutrient-packed toppings can take it to a whole new level.
As a nutritionist who is here to help you nourish not diet your way to feeling your best toast is a staple in my kitchen. It's perfect for the days you just don't have time to make breakfast. By adding some healthy toppings to your toast you can have a delicious and healthy breakfast ready in just minutes.
Before we dive into my 10 favourite toast toppings let's talk a little bit about crabs because so many of the clients I work with are concerned that eating carbs will mess up their hormones and make them gain weight- they won't and they are an essential part of a balanced diet.
Your body needs carbs to fuel it and provide you with energy. The key is to include carbs in a balanced way with protein and fats that will help your feel fueled and full for hours.
Here are 10 toppings that can transform your ordinary toast into a nutrient powerhouse.
Known for its creamy texture and healthy fats, avocado is a perfect topping to enhance the nutrient value of your toast. Packed with fibre, potassium, and vitamins C and K, avocado not only packs a ton of flavour it will also help keep you feeling full for longer.
Whether it's almond butter, peanut butter, or cashew butter, adding a little nut butter to your toast boosts protein, healthy fats, and essential nutrients such as vitamin E and magnesium. Look for natural varieties without added sugars or oils for maximum nutritional benefits.
For those who prefer savoury options, smoked salmon is an excellent choice. It is rich in omega-3 fatty acids, high-quality protein, and vitamin B12. Combine it with cream cheese or avocado for a flavorful and nutritious combo.
Swap the traditional butter or cream cheese for a spread of Greek yogurt on your toast. Greek yogurt is a protein powerhouse, and it also provides calcium, probiotics, and B vitamins. Add a drizzle of honey and some berries for a touch of sweetness. Trust me this one is really good!
Hummus will add a lot of flavours and some plant-based protein to your toast. Made from chickpeas, tahini, and olive oil, hummus offers essential nutrients like folate, iron, and vitamin E. Sprinkle some chopped vegetables on top for added crunch and extra vitamins.
Sliced Hard-Boiled Eggs:
Hard-boiled eggs are not only convenient but also a fantastic source of protein, vitamins, and minerals. The combination of carbohydrates from the bread and protein from the eggs makes for a balanced and filling snack.
Chia seeds are packed with omega-3 fatty acids and fibre. Sprinkle chia seeds on top of your toast and enjoy the added crunch. My fave combo is toast with peanut butter, thinly sliced berries and a sprinkle of chia seeds.
Leafy greens like spinach are an excellent addition to your toast, providing lots of vitamins and minerals, including iron, calcium, and vitamins A and C. For the perfect well-balanced combo, you can try toast with cream cheese, spinach and a sprinkle of hemp hearts.
Berries are rich in antioxidants, fibre, and essential vitamins. Whether it's sliced strawberries, blueberries, or raspberries, they add a burst of colour and natural sweetness to your toast.
Consider adding a handful of fresh sprouts, such as alfalfa sprouts or broccoli sprouts, to your toast. These tender greens are rich in enzymes, vitamins, and minerals, making them an excellent choice for boosting the nutrient value of your meal.
Toast can be a simple and nutritious part of your diet. From avocado and nut butter to smoked salmon and spinach, these additions offer plenty of vitamins, minerals, and healthy fats.