7 Ways to Make Toast Healthy

Toast has earned its place as a breakfast classic for a reason. It is inexpensive, easy to prepare and requires very little time in the kitchen.

But if your usual breakfast is a slice of white toast with butter or jam, you may be able to make that simple meal more satisfying with a few easy changes.

The trick isn't to give up toast. It's to give your toast a better topping.

For older adults, a balanced breakfast can be especially helpful because protein, fiber and nutrient-rich foods can make a meal more satisfying. Choosing whole-grain bread and adding foods such as fruit, eggs, yogurt, avocado or nut butter can turn ordinary toast into a more substantial breakfast.

Here are seven easy combinations to try.

1. Avocado Toast

Avocado has become famous as a toast topping, and there's a good reason.

Mash a little ripe avocado over whole-grain toast and add black pepper, tomato slices or a squeeze of lemon.

Avocado provides healthy unsaturated fats and fiber, while whole-grain bread can add additional fiber.

Easy upgrade: Add a cooked egg on top for extra protein.

2. Peanut Butter and Banana

This old-fashioned combination is still a winner.

Spread natural peanut butter or another nut butter over your toast and add sliced banana. A sprinkle of cinnamon can add plenty of flavor without needing much added sugar.

Nut butters provide healthy fats and some protein, while bananas provide carbohydrates, fiber and potassium.

Tip: Look for nut butter without a lot of added sugar.

3. Greek Yogurt and Berries

Greek yogurt isn't just for eating with a spoon.

Spread a thin layer of plain Greek yogurt over toast and add strawberries, blueberries or raspberries.

The combination gives you creamy texture, fruit and protein in one easy meal. You can add a small drizzle of honey if you prefer a sweeter breakfast.

Easy upgrade: Sprinkle a few chopped walnuts or chia seeds on top.

4. Cottage Cheese and Fruit

Cottage cheese is another simple way to add protein to toast.

Spread cottage cheese over whole-grain bread and top it with blueberries, strawberries, peaches or sliced banana.

If you prefer savory foods, skip the fruit and add sliced tomato, cucumber and a little black pepper instead.

Texture tip: If you don't enjoy the curds in cottage cheese, try blending it until smooth before spreading it on your toast.

5. Hummus and Cucumber

Who says toast has to be sweet?

Spread hummus over whole-grain toast and add thin cucumber slices. A little pepper, dill or another favorite herb can finish it off.

This is a particularly nice option when you're tired of traditional breakfast foods and want something light but flavorful.

Easy upgrade: Add tomato slices or a hard-boiled egg for more substance.

6. Egg and Avocado

For a breakfast that is likely to keep you satisfied, combine two simple ingredients: egg and avocado.

Mash avocado onto toast and top it with a cooked egg. You can use a fried, poached or hard-boiled egg, depending on what you prefer.

The egg adds protein, while the avocado provides healthy fats and fiber.

Time-saving idea: Keep a few hard-boiled eggs in the refrigerator for quick breakfasts.

7. Apple and Nut Butter

Here's a simple option when you want something sweet without turning breakfast into dessert.

Spread peanut or almond butter on toast and arrange thin slices of apple on top. Add cinnamon for extra flavor.

The apple provides fruit and fiber, while the nut butter adds fat and some protein.

For extra crunch: Sprinkle a few finely chopped nuts on top.

Don't Forget the Bread

The topping isn't the only thing that matters.

When possible, look for bread that lists a whole grain — such as whole wheat — as one of the first ingredients. Whole-grain breads can provide more fiber than refined white bread.

If you have difficulty chewing crusty or dense bread, there's no need to force yourself to eat it. Choose a softer whole-grain option that you enjoy.

A Simple Formula for Better Toast

You don't need a complicated recipe to build a more balanced breakfast.

Try thinking of your toast in three parts:

1. Start with a good base.

Choose whole-grain bread when it works for you.

2. Add something with protein or healthy fat.

Think eggs, Greek yogurt, cottage cheese, hummus, avocado or nut butter.

3. Add color and flavor.

Fruit, vegetables, herbs, cinnamon or a small amount of honey can make your toast much more interesting.

The result is a breakfast that takes only a few minutes to prepare but can be considerably more satisfying than plain toast with butter or jam.

And perhaps the best part? You don't have to eat the same combination every morning. Mix and match your favorite ingredients to keep breakfast interesting.

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