20 Healthy Toast Toppings That Are Dietitian-Approved

When I think back to being a kid, a slice of white bread with butter with cinnamon and sugar was about as special a slice of toast there was.  But in the last few years, toast has taken a turn! In the last few years, lots of trendy healthy toast toppings have come to the scene, and as a dietitian, I’m all about that. A hearty slice of whole grain or high-fiber bread topped with some protein, healthy fats, or nutrient-dense produce? Yes please!

I’ve rounded up some of my fav options in this post, along with helpful tips about selecting a healthy toast option. Enjoy!

Note: This post was originally published in 2020 and has been updated in 2026.

Disclaimer: This post was written and reviewed by Chrissy Carroll, MS, MPH, RD. It is for informational purposes only and should not be construed as nutrition advice. For individual nutrition recommendations, see a dietitian or doctor.

20 Healthy Toast Topping Ideas

Most of these toppings won’t be eaten solo, but are rather ideas for building up a more comprehensive meal. I’ve tried to give as many delicious options and recipe links as possible, but don’t hesitate to get creative on your own!

1. Avocado

First up, of course, is the millennial classic: avocado toast. Avocados contain tons of heart-healthy monounsaturated fats, along with digestive-friendly fiber. Once you’ve got your avo toast base, you can add on additional toppings like:

• A fried egg plus some sriracha or everything bagel seasoning
• Tomato, olive oil and red pepper flakes
• Peach avocado toast topped with chili crisp
• Salsa, cheddar cheese, and an over easy egg, for a tex-mex style avo toast.
• Sliced hard boiled eggs, cucumber slices and red onion
• Sautéed spinach and crumbled feta cheese
• Smoked salmon, cucumber, and dill, like in this smoked salmon breakfast toast recipe

2. Greek yogurt

If you’re looking to add extra protein and calcium to your morning meal, greek yogurt makes a great healthy toast topping. I recommend Greek over regular yogurt, since it’s thicker and won’t soak through the toast. You can use plain or vanilla, or mix some Greek yogurt with nut butter to use as a spread. Delicious topped with fresh berries!

3. Nut Butter

Nut butter adds healthy fats and a little protein to your morning meal – plus, it tastes amazing! You can go traditional with peanut butter, but you can also think outside the box with options like almond butter, cashew butter, or macadamia nut butter.

Here’s a few combos to try:

• During the holiday season, homemade gingerbread nut butter on toast with sliced apples is just delightful.
• You can also try homemade chocolate macadamia nut butter on toast with strawberries, for a “chocolate covered strawberries”-esque toast.
• Try peanut butter, thinly sliced apples, cinnamon and honey (tip: if you have the time, microwave the apples with a smidge of water so they soften up to apple pie consistency!)
• Almond butter, plum, and crushed hazelnuts makes a delicious and unconventional combo.
• Any nut butter tastes great with sliced bananas (and is a classic breakfast option for many runners!)

4. Powdered peanut butter

Yes, technically this one should get lumped above in nut butters, but let’s pull it out separately just to highlight why someone might use this.

Normal peanut butter is delicious and rich in satiating, healthy fats.  But if you’re eating a meal right before a tough workout, sometimes that fat can bother your stomach (this is highly individualized).  If you find that it does, you can try making your toast with powdered peanut butter instead, which has less fat.

Similarly, some people look for ways to cut down on calories, and powdered peanut butter may be a way to do so (though I’d argue a little of the real stuff is more satisfying and enjoyable!).

If you want to use powdered peanut butter, just mix it according to the package directions to a consistency that you can spread on your toast.  Or, mix it with plain Greek yogurt to spread on.

5. Tahini and other seed butters

If you’ve got an allergy to nuts, you can purchase seed butters instead for your toast.  Sunflower seed butter is very common and easy to find in pretty much any supermarket, and I find the texture and taste closest to peanut butter.  If you search online, you can also find specialty seeds butters like pumpkin seed butter or watermelon seed butter.

I’ll also call out tahini specifically, which is made from ground sesame seeds. It’s a delicious spread. Consider these tasty combinations on your tahini toast:

• Chopped dates and dark chocolate
• Pomegranate arils and pistachios
• Charred eggplant and zaatar seasoning

6. Ricotta

Ricotta cheese is the most underappreciated cheese of the dairy world – it’s so versatile, and perfect for toast!  Plus, it packs a surprising amount of protein (and depending on the type, may also have some satiating fats).

Here are a few fun combos:

• Ricotta, fresh sliced figs, and a drizzle of honey.
• Peach ricotta toast with hot honey
• Ricotta, sliced roasted beets, arugula, and honey – a great sweet & savory combo that is nice for lunch
• Ricotta with balsamic roasted strawberries
• Tomato, roasted red pepper, and ricotta toast
• Ricotta with sauteed apples, cinnamon, and walnuts

7. Chia Jam

If you’ve never made chia jam, you’re in for a treat – it’s super easy to whip up.  All you need to do is heat up your favorite kind of berries, mash ‘em up, mix in a tiny bit of maple syrup, and then add chia seeds.  The chia seeds help it to thicken and form a jam-like texture that’s far lower in added sugar compared to store-bought varieties.

You can try my recipes for strawberry chia jam, blackberry chia jam, and blueberry chia jam. This also works with concord grapes; just process the grapes and strain out the seeds first for the grapes.

Chia jam is a great addition to your toast as it brings a sweet fruity flavor.  Berries are also rich in phytochemicals that have numerous health-promoting benefits, and contain digestive-friendly fiber. You can use chia jam on it’s own and add some nuts and cacao nibs (very desserty vibes), or you can mix chia jam with some plain Greek yogurt to use as a spread.

8. Mashed Banana

Quiz time – who dislikes eating whole bananas once they have any brown spots on them?  (Raises hand).

If you’ve got some that are slightly past your preference for eating, mash ‘em up and toss them on some toast. You can also obviously slice fresh ones too for toast. Bananas offer healthy carbohydrates that are great for fueling athletes, along with potassium, a key electrolyte that also supports blood pressure regulation.

A few combo ideas:

• Banana toast with almond butter and cinnamon
• Banana toast with peanut butter and a few dark chocolate chips or cacao nibs
• Banana toast with chia seeds and shredded unsweetened coconut

9. Hummus

Hummus is that tasty spread made from ground chickpeas, olive oil, tahini, lemon juice, and some other seasonings.  It’s got healthy fats, and is a delicious, savory addition to breakfast. Try hummus on your toast along with:

• Different seasonings – everything bagel seasoning, black sesame seeds, or crushed red pepper
• Sliced cucumbers and tomatoes
• Sliced radishes

And if you can find chocolate hummus (yes, dessert hummus is a thing!) or want to make your own cookie dough hummus – try layering that on your toast along with sliced berries.

10. Mashed Beans

Outside of hummus, you can also get creative with any other kind of bean as a healthy toast topping.  Beans provide plant-based protein and fiber, a key nutrient most people fall short on (in fact, about 95% of people don’t get enough fiber!).

Mashing them up makes it easier to spread and stick on the bread (versus just layering them whole where they’ll roll off when you pick it up).

Try spreading mashed black or pinto beans on your toast (either mashing your own, or you can buy canned refried beans), and then topping with tomatoes, green chiles, and a fried egg. Or try mashing white beans on toast and adding a sprinkle of rosemary and parmesan cheese.

11. Pesto

Whether you’re buying store-bought pesto or making your own homemade varieties, this flavor-packed topping is delicious on toast. Here are a few ideas:

• Pesto with roasted sweet potato rounds and feta
• Pesto, tomato, burrata toast with a fried egg
• Pesto, roasted red peppers, and mozzarella
• Pesto, turkey, and provolone (like an open faced sandwich)
• Pesto, sauteed mushrooms and zucchini, and mozzarella or parmesan

Don’t forget that you can make pesto with many ingredients; it doesn’t have to just be the standard basil pesto. For example, I love carrot top pesto and kale pesto too.

12. Cottage Cheese

Cottage cheese seems to be one of those foods that you either love or hate.  If you love it, go ahead and layer it up on your toast!  It’s packed with protein (about 12.5 grams in half a cup!) so it’s a great option to both help keep you full longer and support muscular health.

Slightly salty cottage cheese tastes great with sweet fruits like peaches, pears, and pineapples.  Canned fruit works surprisingly well in this case, so you can stock up on a few cans to keep in your pantry.

13. Eggs (Scrambled, Fried, or Hard Boiled)

While eggs are great on avocado toast, you can also use them as a healthy toast topping on their own.  Yes, it’s more akin to an open-faced breakfast sandwich, but I think it still fits the theme of this post, right?

This is a nutritious addition, as the egg whites are rich in protein, while the yolk provides Vitamin D and choline.

Try scrambled eggs with halved cherry tomatoes and a sliced scallion on your toast.  Or for a sweet and savory combo, go with apple butter, arugula, cheddar, and a fried egg (don’t knock it ‘til you try it!).

14. Goat Cheese

Goat cheese – also called chèvre – is a soft spreadable cheese that can be a nice addition to toast.  It’s got a very particular flavor that most people either love or hate.  If you’ve never tried it, give it a whirl to see which camp you fall into.

Need a good combo idea?  Try goat cheese with pistachios and honey on your toast.

15. Roasted Red Peppers

A jar of roasted red peppers is an underutilized kitchen hack – these babies can add so much flavor to any dish!

When it comes to toast, try layering it with roasted red peppers and feta cheese, and consider adding in some roasted cauliflower.  This unconventional veggie-packed toast is nutritious and tasty.

You could also try roasted red peppers with herbed goat cheese, or with mashed white beans.

16. Cacao Nibs

Cacao nibs are little bits of unsweetened cocoa beans.  They’ve got a rich, bold chocolate flavor, and no added sugar or additional ingredients (as such, they’re a bit more bitter than traditionally sweetened chocolate).  They’re also thought to be a good source of flavonoids, which offer health-promoting benefits.

Try sprinkling on some cacao nibs for any toast where you’re using mashed fruit or jams.  They taste great with the sweet fruit!  They also are delicious alongside nut or seed butters.

17. Seeds – Hemp, Chia, Flax

Seeds add healthy fats and fiber to your morning meal – both of which will keep you full longer. 

You can mix ground flax into any nut butters or yogurts that you’re spreading on your toast, or you can sprinkle hemp hearts or chia seeds as the final touch to your toast masterpiece.  The former blends in easier (and may be good for picky kids) while the later adds a pleasant crunchy texture to your toast.

18. Fish

There are so many tasty ways to use fish as part of your breakfast – and with that comes a boost of protein and omega-3 fatty acids!

For example, smoked salmon can be added to toast with avocado or cream cheese, along with additions like cucumber, greens, red onion, and capers.

While it’s a bit more unconventional, you can also go beyond smoked salmon and think about other salmon toppings.  For example, this canned salmon dip is packed with a rich flavor that tastes great on toast.

You can also consider other fish as toppings for toast, like adding canned tuna to a pesto toast, or toast with whole grain mustard, sardines, tomatoes, and a drizzle of olive oil.

19. Tomato sauce

English muffin or bagel pizzas were a staple growing up – but toast pizzas can be delicious too!

Did you know that canned tomato products like tomato sauce are high in an important phytochemical called lycopene?  Lycopene has many health benefits, including that it may play a role in preventing certain types of chronic disease and may also help promote optimal skin health.

Try topping your hearty toast with tomato sauce, mozzarella cheese, and some sauteed mushrooms.

20. Homemade Cranberry Sauce

While the store-bought stuff is typically high in added sugar, homemade versions – like this low sugar cranberry sauce sweetened with pears – make for a delightful spread on toast. Cranberries are a good source of Vitamin C and are packed with proanthocyanins, a plant compound that can help the body in numerous ways.

Spread cranberry sauce on your toast then top with sliced apples and cinnamon for a sweet treat, or spread cranberry sauce on your toast and layer with turkey for a savory meal (that’s great for using up Thanksgiving leftovers).

Best Breads for Healthy Toasts

An average piece of sliced white bread doesn’t have that significant of a nutritional value, besides providing you with some energy-boosting carbohydrates.  So if you’re open to other types of breads, you can get a more well-rounded nutrition profile in your breakfast. Here are a few suggestions:

• 100% whole wheat bread – Looking for that 100% is key, as breads can say they are “wheat bread” but are only made with a small portion of whole wheat flour. Whole wheat bread has more fiber and micronutrients compared to white bread, so it’s a nice option to mix into your routine.

• Higher-fiber higher-protein breads – There are several brands of these on the market. Hero Bread (affiliate link; I earn a commission) is a favorite of mine for this option. One slice of their seeded bread contains 12 grams of fiber and 6 grams of protein! You can get 10% off an order from them using code CHRISSYCARROLL10.

• Sprouted grain breads – These breads are made with whole grain seeds that have begun to sprout. Sprouted grain breads are thought to have more available nutrients, less phytates, and potentially be easier for some people to digest, compared to regular white bread.

• Sourdough bread – There’s some evidence that sourdough bread may have a lower impact on blood glucose compared to traditional white bread (thanks to the lactic acid produced during dough leavening, and the action the starter takes on some of the carbohydrates during the leavening process). That’s personally one of my favorite options for morning toast, because sourdough bread is just so darn delicious!

• Sweet potato toast – Of course this isn’t bread, but I want to mention it here since it’s also delicious with many of the toast options mentioned!

Of course, just because white bread and other refined grains aren’t nutritional powerhouses doesn’t mean you can’t include them.  Variety is the spice of life, and they sure can be delicious. You can also try other breads like brioche, pumpernickel, rye, raisin bread, or challah – depending on your taste preferences and what you plan to top it with.

A Final Word

I hope this helps give you some new ideas for your morning (or anytime!) meal.  Whatever your breakfast preference, you’re likely to find a healthy toast topping that works for you and your goals. Enjoy!

Share:  What’s your favorite toast combo?

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