Every weekday breakfast must meet a few fundamental criteria, IMO:
1. Delicious (obviously)
2. Portable (because tbh, I’m running late to work or the gym like, all the time)
3. Easy (who has time to make a full eggs-and-bacon b-fast every day?!)
4. Filling (because there’s nothing worse than being hangry at 10 a.m.)
While there are plenty of foods that fit this particular bill, the winner is a classic: toast. Sure, it might seem basic, but with the right combo of creative toppings, you have a tasty, filling, Instagrammable breakfast literally in the palm of your hand.
Check out these 15 breakfast toast ideas straight from nutritionists that blow your standard avocado toast out of the toaster.
Food styling by Emma Feigenbaum, Food stylist assistant: Brooks Halliday
Tyler Joe
Fig-getaboutit Toast
“Fresh figs are high in fiber and vitamins, and the combo of figs, Greek yogurt, and whole grains will help keep you full for hours.” —Miho Hatanaka, R.D.N.
1 slice whole-wheat bread, toasted
2 Tbsp plain 2% Greek yogurt
2 fresh figs, sliced
1/2 tsp honey
2-3 mint leaves, torn
Spread Greek yogurt on the toast. Assemble sliced figs on top. Drizzle with honey. Sprinkle mint leaves.
Per serving: 214 calories, 2 g fat (0 g saturated), 44 g carbs, 26 g sugar, 149 mg sodium, 5 g fiber, 8 g protein.
Tyler Joe
Baba Ganoush Toast
“Compared to other cheeses, goat cheese is lower in fat and calories and can be a good source of protein. Also, the combination of feta cheese, olive oil, and basil gives a nice Mediterranean flavor.” —Miho Hatanaka, R.D.N.
1 slice whole-wheat bread, toasted
2 Tbsp baba ganoush
1 Tbsp crumbled goat cheese
1/2 Tbsp torn basil leaves
1 tsp olive oil
Red pepper flakes (to taste)
Maldon salt (to taste)
Black pepper (to taste)
Spread toast with baba ganoush. Garnish with goat cheese and basil. Season with red pepper flakes, Maldon salt, and black pepper to taste.
Per serving: 233 calories, 14 g fat (2 g saturated), 20 g carbs, 3 g sugar, 229 mg sodium, 4 g fiber, 7 g protein.
Tyler Joe
Green Machine Toast
“Sun-dried tomatoes are extra sweet and flavorful, and still packed with beneficial nutrients like potassium and iron, B vitamins, and antioxidants.” —Miho Hatanaka, R.D.N.
1 slice whole-wheat bread, toasted
2 Tbsp pesto
2 Tbsp sun-dried tomatoes, packed in oil
1 Tbsp pine nuts, toasted
1/2 Tbsp shredded parmesan
Spread toast with pesto. Top with sun-dried tomatoes, pine nuts, and parmesan.
Per serving: 313 calories, 19 g fat (3 g saturated), 27 g carbs, 8 g sugar, 435 mg sodium, 4 g fiber, 9 g protein.
Tyler Joe
ABBA Toast
“With antioxidants and fiber from the apple, healthy fats and protein from the almond butter, and cinnamon (which can help lower blood pressure), my childhood favorite just got a healthy makeover.” —Elizabeth Hurley, R.D.
1 slice whole-wheat bread, toasted
2 Tbsp almond butter
1/4 small apple, peeled, cored, and sliced
1/8 tsp cinnamon
Spread toast with nut butter. Top with a few apple slices, and garnish with cinnamon.
Per serving: 294 calories, 18 g fat (1 g saturated), 26 g carbs, 8 g sugar, 195 mg sodium, 6 g fiber, 12 g protein.
Tyler Joe
Avo-Berry Toast
“The tartness from the avocado mash complements the sweetness from the berries, and healthy fats from the avocado make it a filling breakfast. The hemp seeds up the nutrition by adding a bit more protein and healthy fats.” —Nazima Qureshi, R.D.
1 slice whole-wheat bread, toasted
1/2 avocado
1 pinch salt
1 pinch black pepper
1/4 cup mixed berries (like chopped strawberries and blackberries)
1 Tbsp hemp seeds
Top toast with sliced avocado, salt, and pepper. Press avocado into toast with the back of a fork, but don’t mash completely. Top with berries. Garnish with hemp seeds.
Per serving: 282 calories, 16 g fat (2 g saturated), 27 g carbs, 6 g sugar, 152 mg sodium 8 g fiber, 9 g protein.
Tyler Joe
Strawberry Fields Toast
“This toast makes for a quick fix on the busiest mornings. It also doesn’t hurt that sunflower seeds are an excellent source of vitamin E, magnesium, and selenium, or that the flavors are reminiscent of PB&J.” —Shamera Robinson, R.D.N.
1 slice whole-wheat bread, toasted
1 Tbsp unsweetened sunflower butter
2 strawberries, hulled and sliced
1 tsp sunflower seeds
Spread toast with sunflower butter. Top with sliced strawberries and seeds.
Per serving: 224 calories, 12 g fat (1 g saturated), 22 g carbs, 5 g sugar, 197 mg sodium 4 g fiber, 9 g protein.
Tyler Joe
Spinach Frittata Toast
“This is my go-to breakfast. I love pairing an orange with this toast because it adds fiber, and the vitamin C from the orange helps absorb the iron from the spinach.” —Rita K. Saeed, R.D.N.
1 tsp olive oil
1 large egg, beaten
1/2 cup baby spinach
1 slice whole-wheat bread, toasted
2 Tbsp roasted red pepper hummus
Maldon salt
Ground black pepper
Heat oil in a small nonstick skillet over medium-low heat. Add egg and cook, stirring constantly, until egg is starting to set, about 20 seconds. Add spinach and stir to wilt. Spread toast with hummus, and top with egg-spinach mixture. Season with salt and pepper to taste.
Per serving: 274 calories, 15 g fat (3 g saturated), 21 g carbs, 3 g sugar, 339 mg sodium, 3 g fiber, 13 g protein.
Tyler Joe
Banana And Peanut Butter Cup Toast
“Fiber from the toast and banana, magnesium from the dark chocolate, and potassium and prebiotics from the banana are just a few of the benefits this combo boasts.” —Elizabeth Hurley, R.D.
1 slice whole-wheat bread, toasted
1 Tbsp peanut butter
1/2 banana, sliced
2 Tbsp dark chocolate chips
Spread toast with peanut butter. Top with banana and chocolate chips.
Per serving: 276 calories,11 g fat (3 g saturated), 39 g carbs, 17g sugar, 206 mg sodium, 5 g fiber, 9 g protein.
Tyler Joe
Peaches ‘N’ Cream Toast
“Cottage cheese has lots of protein and calcium, and is great spread on toast thanks to its texture and tanginess.” —Nazima Qureshii, R.D.
1 slice whole-wheat toast
3 Tbsp cottage cheese, drained
1/2 medium peach, pitted, thinly sliced
1 pinch flaky sea salt
1 tsp honey
Spread toast with cottage cheese. Top with peach slices. Garnish with sea salt and honey.
Per serving: 170 calories, 2 g fat (0 g saturated), 32 g carbs, 18 g sugar, 398 mg sodium, 3 g fiber, 8g protein.
Tyler Joe
Red, White, And Blueberry Toast
“Ricotta has so much more protein than cream cheese, but is similarly spreadable and creamy on toast. Raspberries are tart and refreshing, and the honey adds just enough sweetness.” —Abby Langer, R.D.
1 slice sprouted-grain bread, toasted
1/3 cup smooth, part-skim ricotta
2 Tbsp fresh blueberries
2 Tbsp fresh raspberries
1 tsp honey
Spread toast with ricotta. Top with blueberries and raspberries. Drizzle with honey.
Per serving: 232 calories, 7 g fat (4 g saturated), 29 g carbs, 14 g sugar, 156 mg sodium, 4 g fiber, 14 g protein.
Tyler Joe
Pumpkin Pie Toast
“Combining canned pumpkin and soft goat cheese makes for a mixture that’s tangy, a little bit sweet, and hearty enough to spread on toast.” —Abby Langer, R.D.
1 oz. soft goat cheese, at room temperature
3 Tbsp canned pumpkin
1 slice whole-wheat bread, toasted
3 Tbsp shelled pecan halves, coarsely chopped
1 tsp maple syrup
1/8 tsp nutmeg
Maldon salt
In a small bowl, stir together soft goat cheese and canned pumpkin with a fork until smooth and combined. (If mixture is hard to stir, microwave in 10-second intervals until it’s soft.) Spread toast with goat cheese-pumpkin mixture. Top with pecans, maple syrup, and nutmeg. Season with Maldon salt to taste.
Per serving: 307 calories, 18 g fat (5 g saturated), 27 g carbs, 9 g sugar, 242 mg sodium, 5 g fiber, 11 g protein.
Tyler Joe
Greek Salad Toast
“This isn’t your typical a.m. toast, but it’s a great nutrient-packed breakfast for when you’re feeling something savory. The veggies add a burst of fresh flavor while the hummus packs the protein to keep you full through the morning.” —Shamera Robinson, R.D.N.
1 slice whole-wheat bread (or a whole-wheat pita), toasted
1 Tbsp roasted garlic hummus
1/4 cup cucumber, thinly sliced
1 Tbsp olives, chopped
2 Tbsp crumbled feta
Salt (to taste)
Black pepper (to taste)
Spread toast with hummus. Top with cucumber, olives, and feta. Season with salt and pepper as desired.
Per serving: 181 calories, 8 g fat (2 g saturated), 21 g carbs, 3 g sugar, 452 mg sodium, 3 g fiber, 8 g protein.
Tyler Joe
Everything Bagel Toast
“This is one of my absolute faves. It’s got a great balance of fiber, fat, and protein, and a little bit of everything bagel seasoning goes a long way in setting it apart, taste-wise.” —Abby Langer, R.D.
1 slice sprouted-grain bread, toasted
2 Tbsp neufchatel cheese
1/4 medium tomato, sliced
1/4 avocado, sliced
1 tsp of everything bagel seasoning (such as Trader Joe’s)
Spread toast with neufchatel. Top with tomato and avocado. Garnish with everything bagel seasoning.
Per serving: 238 calories, 13 g fat (5 g saturated), 23 g carbs, 3 g sugar, 188 mg sodium, 6 g fiber, 8 g protein.
Tyler Joe
Fall Spice Toast
“This combo is the perfect balance of fiber, protein, fat, and carbs for steady blood sugar and sustained energy. Plus, the spices lend a fun flavor, antioxidants, and anti-inflammatory properties to get your day off to a good start.” —Kendra Tolbert, R.D.N.
1 slice whole-wheat bread, toasted
1 Tbsp cashew butter
1/4 pear, thinly sliced
1/8 tsp pumpkin pie spice
1 tsp honey (optional)
Spread toast with cashew butter. Top with pear. Garnish with pumpkin pie spice and honey (if using).
Per serving: 203 calories, 11 g fat (1 g saturated), 23 g carbs, 6 g sugar, 148 mg sodium, 4 g fiber, 7 g protein.
Tyler Joe
Tricolor Toast
“Inspired by my love for the Mediterranean eating pattern, this toast boasts a variety of textures, flavors, colors, and nutrients. All makes for a delightfully nourishing breakfast.” —Kendra Tolbert, R.D.N.
1 slice whole-wheat sourdough bread, toasted
1 Tbsp pesto
1 Tbsp roasted garlic hummus
1 Tbsp chopped roasted red pepper
1 pinch black pepper
Spread pesto and hummus over bread. Top with red peppers. Garnish with pepper.
Per serving: 252 calories, 10 g fat (2 g saturated), 33 g carbs, 2 g sugar, 911 mg sodium, 3 g fiber, 8 g protein.
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