What do vegans use instead of butter on toast?

November 10, 2025 •

5 min read

According to a study published in the Journal of the Academy of Nutrition and Dietetics, plant-based diets are on the rise. For those switching to a plant-based lifestyle, a common question is what do vegans use instead of butter on toast? Fortunately, the options extend far beyond the standard vegan butter block, offering a world of delicious and nutritious alternatives.

Quick Summary

Vegans replace dairy butter with a variety of plant-based spreads and toppings for toast. Options range from store-bought vegan butters to whole-food alternatives like avocado, nut butters, and hummus, offering diverse flavors and textures for any palate.

Key Points

Variety of Options: Vegans don't just use one butter alternative but a wide range of spreads, including store-bought vegan butters, avocado, hummus, and nut butters.
Nutritionally Diverse: Many plant-based spreads offer nutritional benefits like healthy unsaturated fats, fiber, and protein, which are not present in traditional dairy butter.
Endless Customization: Toast is a versatile canvas, and vegan spreads can be combined with creative toppings like seeds, herbs, vegetables, and fruits to create unique and delicious meals.
Consider the Use-Case: The best substitute depends on whether you are looking for a savory or sweet topping, a baking ingredient, or the healthiest option.
Healthier Fats: Unlike dairy butter, many plant-based spreads, like avocado and nut butter, are free of cholesterol and often contain less saturated fat.
Simple Swaps, Big Impact: Making the switch from butter to a vegan spread is an easy way to reduce dairy consumption without sacrificing taste or satisfaction.

Beyond Butter: Discovering Vegan Toast Toppings

For many, a warm slice of toast slathered with butter is a breakfast staple. But for those following a vegan diet, the question of what do vegans use instead of butter on toast? opens up a creative and delicious world of possibilities. Replacing dairy butter is straightforward and can introduce a host of new flavors, textures, and nutritional benefits to your daily routine. From savory spreads to sweet toppings, the journey away from butter is an exciting one that elevates simple toast to a culinary delight.

Savory Plant-Based Spreads

For those who prefer a savory start to their day, plenty of options replicate the creamy texture of butter while delivering more complex flavors and added nutrients.

Creamy Avocado Mash

Avocado toast is a wildly popular phenomenon for good reason. A ripe avocado mashed onto toast provides a rich, creamy base with heart-healthy monounsaturated fats. You can season it simply with salt, pepper, and a squeeze of lime juice, or take it further with toppings like:

Everything bagel seasoning for extra crunch and flavor.
Red pepper flakes for a spicy kick.
Thinly sliced radishes for a peppery crunch.
Cherry tomatoes and fresh basil for a Caprese-style toast.
Crispy roasted chickpeas for added protein and texture.

Flavorful Hummus

Hummus is a versatile, protein-packed spread made from chickpeas, tahini, lemon juice, and garlic. It provides a savory, creamy counterpoint to crispy toast. Beyond the classic flavor, you can find or make many varieties, including:

Roasted red pepper hummus for a smoky, sweet twist.
Black olive tapenade mixed into hummus for a Mediterranean flair.
Spicy hummus for a flavorful heat.

Savory Tofu Spreads

For a more substantial, protein-heavy topping, scrambled tofu makes an excellent alternative to scrambled eggs, which are often served on toast. Seasoned with nutritional yeast for a cheesy flavor and turmeric for color, scrambled tofu can be a hearty and delicious toast topper. You can also whip up a tofu salad, similar to egg salad, using vegan mayonnaise, herbs, and spices.

Sweet Plant-Based Spreads

If you prefer sweet toast for breakfast or a snack, there are endless options that are naturally free of dairy.

Nut and Seed Butters

Peanut, almond, cashew, and sunflower seed butters are creamy, flavorful, and packed with protein and healthy fats. Toasted bread with a smear of nut butter can be elevated with additional toppings like:

Sliced banana and a sprinkle of cinnamon.
Fresh berries or fruit preserves.
A drizzle of maple syrup or agave.
Shredded coconut and cacao nibs for a dessert-like treat.

Fruit Spreads and Jams

Classic fruit jams, jellies, and marmalades are naturally vegan (just be sure to check labels for any non-vegan additives). For a healthier option, consider making a simple berry compote or a homemade chia seed jam, which allows you to control the sugar content. For something richer, homemade date paste provides a naturally sweet, caramel-like spread.

How to Choose the Right Butter Alternative

Selecting the best vegan alternative for your toast depends on your taste, health goals, and desired texture. Here are some quick tips:

For a classic buttery flavor: A quality store-bought vegan butter spread, often made from a blend of plant-based oils like sunflower or olive oil, is the closest match. Look for brands with minimal additives.
For the healthiest choice: Mashed avocado, nut butters, or hummus provide whole-food, nutrient-dense options with healthy fats, protein, and fiber.
For baking and cooking: While some spreads work, solid vegan butter blocks or refined coconut oil are better suited for recipes requiring a solid fat.
For unique flavors: Experiment with options like vegan pesto, olive oil with herbs, or even homemade sweet potato spread for new taste sensations.

Nutritional Comparison: Vegan Spreads vs. Dairy Butter

When comparing traditional dairy butter with its plant-based counterparts, several nutritional differences are worth noting. While calorie counts can be similar, the type of fat and overall nutrient profile often varies significantly.


Feature	Traditional Dairy Butter	Plant-Based Spreads (e.g., Avocado, Nut Butter)	Store-Bought Vegan Butter
Source	Animal milk	Whole plant foods (avocados, nuts)	Processed oils (coconut, palm, canola)
Saturated Fat	High (around 7g per tbsp)	Low to moderate	Variable, some can be high
Unsaturated Fat	Low	High (heart-healthy fats)	Variable, generally higher than dairy
Cholesterol	Contains cholesterol	Cholesterol-free	Cholesterol-free
Fiber	No fiber	Excellent source (especially nuts, avocado)	Low to no fiber
Protein	Low	Good source (especially nuts, hummus)	Low
Nutrients	Vitamin A	Fiber, vitamins E, K, C (avocado); minerals (nuts)	Varies by brand, some fortified

Crafting Your Perfect Vegan Toast

Once you’ve found your preferred spread, get creative with layered toppings to build a delicious and satisfying snack or meal. Here are a few ideas:

The Savory Garden: Start with a base of hummus, top with sliced cucumber and a few drops of hot sauce.
The Sweet Fix: Spread a layer of almond butter, top with fresh raspberries, and a sprinkle of chia seeds.
The Creamy Classic: Mash ripe avocado with a fork and spread evenly, finish with a drizzle of high-quality olive oil and a dash of flaky sea salt.
The Gourmet: Spread a small amount of vegan cream cheese, layer with sliced figs and a sprinkle of toasted walnuts.
The Hearty Breakfast: Top your toast with a thick layer of scrambled tofu, some sautéed mushrooms, and a pinch of black salt.

Conclusion

Exploring vegan alternatives for butter on toast reveals a world of rich, flavorful, and often healthier options. From the creamy simplicity of mashed avocado to the protein-rich punch of hummus and nut butters, there is a spread for every taste and occasion. By embracing these plant-based ingredients, you can make your toast a more exciting and nutritionally-diverse part of your diet. Experiment with different combinations to discover your new favorite way to top a piece of toast, proving that giving up dairy doesn't mean giving up flavor.

For more information on the health benefits of choosing heart-healthy fats over dairy products, the British Heart Foundation offers a comprehensive comparison of butter versus plant-based spreads.

Frequently Asked Questions

Store-bought vegan butters vary widely in their ingredients and nutritional profile. While they are cholesterol-free and often lower in saturated fat than dairy butter, some brands may contain high levels of processed oils and additives. For the healthiest option, choose products with minimal ingredients and less saturated fat.

Excellent savory alternatives include mashed avocado seasoned with salt and pepper, hummus, vegan pesto, or a simple drizzle of high-quality olive oil with herbs. For a protein boost, scrambled tofu on toast is a hearty and satisfying option.

For sweet toast, consider spreading nut or seed butters like peanut, almond, or cashew butter. Other great options include fruit jams, jellies, marmalade, or a naturally sweet date paste.

Not necessarily. While some margarines are vegan, others may contain milk derivatives, so it is essential to check the label. Modern vegan butters often aim for a more 'buttery' flavor profile, while margarine can have a distinct taste.

Yes, coconut oil is a viable option. For a neutral flavor, use refined coconut oil. It can be spread solid or melted and drizzled on. Keep in mind that coconut oil is high in saturated fat, so moderation is key.

To add protein, top your toast with nut or seed butter, hummus, scrambled tofu, or roasted chickpeas. These options make your toast more filling and nutritionally complete.

Beyond the most common options, you can explore spreads like baba ganoush (roasted eggplant), olive tapenade, cashew 'cream cheese', or a savory bean spread.