What is the healthiest thing to have on toast?

November 12, 2025 •

3 min read

Over 40% of Americans eat toast for breakfast at least once a week, making it a staple in morning routines. The healthiest thing to have on toast, however, depends less on the toast itself and more on what you put on top, with nutrient-dense options like avocado, eggs, and cottage cheese offering the most benefits. A balanced approach focusing on protein, healthy fats, and fiber is key to turning a simple slice of toast into a powerhouse meal.

Quick Summary

The healthiest toast toppings are those rich in protein, healthy fats, and fiber, ensuring sustained energy and satiety. Options like avocado with eggs, high-protein cottage cheese with fruit, and natural nut butters provide superior nutritional profiles compared to simple butter or sugary spreads. Choosing whole-grain bread as a base further enhances a healthy toast meal with complex carbohydrates.

Key Points

Start with Whole Grain Bread: Choose whole-grain, sprouted, or sourdough bread for complex carbs and higher fiber content to avoid blood sugar spikes.
Prioritize Protein: Add high-protein toppings like eggs, cottage cheese, or nut butter to increase satiety and maintain energy levels throughout the day.
Incorporate Healthy Fats: Include sources of healthy monounsaturated fats like avocado or natural nut butters to support heart and brain health.
Boost with Fiber: Enhance fiber intake with toppings like hummus, berries, or chia seeds to improve digestion and prolong fullness.
Use Natural Sweeteners: If you prefer a sweet toast, opt for natural options like berries or a light drizzle of honey instead of sugary jams.
Watch Portion Sizes: Be mindful of portion sizes, especially for calorie-dense toppings like avocado and nut butter, to maintain a balanced meal.

The Foundation: Choosing the Right Bread

Before adding any toppings, the first step to creating a healthy toast is selecting a quality base. The bread you choose can significantly impact the overall nutritional value of your meal. While white bread is a source of simple carbohydrates that can cause blood sugar spikes, whole-grain, sprouted, or sourdough options provide complex carbs and fiber for sustained energy. Whole-grain breads are particularly beneficial as they contain more fiber, vitamins, and minerals that support heart health and digestion.

Top-Tier Healthy Toast Toppings

Savory and Protein-Packed Options

When aiming for maximum health benefits, focusing on protein-rich and savory toppings is a winning strategy. Protein is crucial for satiety, muscle repair, and maintaining energy levels throughout the day.

Avocado and Eggs: A classic combination for a reason. Avocado provides heart-healthy monounsaturated fats and fiber, while eggs deliver high-quality protein, vitamins D and B12, and choline for brain health. For the healthiest preparation, opt for poached or boiled eggs over fried.
Cottage Cheese: Experiencing a modern-day renaissance, cottage cheese offers a whopping 28 grams of protein per cup. It's high in casein protein, which digests slowly to keep you full longer. Top it with cherry tomatoes, fresh basil, and a drizzle of olive oil for a Mediterranean twist.
Hummus and Cucumber: For a vegan-friendly and fiber-rich option, spread hummus on your toast. Made from chickpeas, hummus is a good source of protein and fiber. Topping it with sliced cucumber adds a refreshing crunch and extra hydration.
Smashed Beans: Baked beans on whole-grain toast are a British staple that can be surprisingly healthy. They provide protein, fiber, and iron. To make it even healthier, look for low-sodium or no-added-sugar varieties and add a sprinkle of nutritional yeast for a cheesy flavor boost.

Sweet and Satisfying Toppings

For those who prefer a sweeter start, it's possible to create a healthy toast without relying on sugary jams. The key is to use natural sweetness and enhance it with protein and fiber.

Natural Nut Butter and Banana: A classic for a reason, this combination is full of healthy fats, fiber, and protein. Use a natural, no-sugar-added nut butter (like almond or peanut) and top with sliced bananas and a sprinkle of cinnamon or chia seeds for an omega-3 boost.
Greek Yogurt and Berries: Greek yogurt is a powerhouse of protein and probiotics for gut health. A plain, low-sugar variety topped with mixed berries provides antioxidants and vitamins. A drizzle of honey or a sprinkle of toasted seeds adds extra texture and flavor.

The Healthiest Toast Topping Comparison


Topping Combination	Key Benefits	Protein (per serving)	Healthy Fats	Fiber	Best for...
Avocado with Poached Egg	Heart-healthy fats, complete protein, vitamins D & K	High	High	High	Sustained energy and satiety
Cottage Cheese with Berries	High casein protein, probiotics (in some brands), calcium	Very High	Low to Medium	Low to Medium	Muscle repair and weight management
Natural Peanut Butter & Banana	Healthy monounsaturated fats, protein, potassium	High	High	Medium	Quick, satisfying, and balanced energy
Hummus and Cucumber	Plant-based protein, fiber, low saturated fat	Medium	Low	High	A light, refreshing, and vegan meal

Conclusion: Building the Ultimate Healthy Toast

So, what is the healthiest thing to have on toast? The answer is a well-balanced combination that provides a mix of high-quality protein, healthy fats, and fiber. While no single topping is 'the best,' pairing a nutrient-dense option like cottage cheese, avocado, or eggs with a quality whole-grain bread and complementing it with fruits, vegetables, or seeds will provide sustained energy and support overall health. Moving beyond basic spreads to more thoughtful toppings transforms a simple meal into a satisfying, nutrient-rich powerhouse. Consider your health goals, whether it's weight management, muscle building, or simply a balanced start to the day, to choose the combination that works best for you. For more ideas on how to incorporate healthy fats into your diet, visit the Cedars-Sinai nutrition blog, which offers insights into various health-focused topics.

Frequently Asked Questions

Yes, avocado toast is very healthy, particularly when made with whole-grain bread. Avocados are rich in heart-healthy monounsaturated fats, fiber, and essential vitamins like K and E. Pairing it with whole-grain bread adds complex carbohydrates for sustained energy.

For healthy fats, a natural, sugar-free nut butter like almond or peanut butter is an excellent alternative. Other options include spreading a thin layer of olive oil or topping with seeds like chia or flax.

Absolutely. Natural nut butters are a great source of protein and healthy fats that help keep you full and energized. Make sure to choose a brand without added sugars or unhealthy oils.

Yes, cottage cheese on toast is a fantastic, high-protein option that provides sustained energy due to its high casein protein content. It is also a source of calcium and vitamin B12.

Whole-grain, sprouted grain, or sourdough breads are considered the healthiest choices. They are higher in fiber and have a lower glycemic index than white bread, which helps prevent blood sugar spikes.

For a sweet but healthy toast, top it with Greek yogurt and fresh berries. You can add a sprinkle of cinnamon or a small drizzle of honey. This provides natural sweetness along with protein and antioxidants.

To boost fiber, you can add chia or flax seeds to your toast, serve it with berries, or top it with a spread made from legumes like hummus or mashed baked beans.