the 10 best savoury toast toppers you’ll ever taste

our best savoury toast topping recipes

I’m really excited about this post. I have a ‘to do list’ like most of you probably reading this, and on my list for at least six months now has been this particular post about savoury toast toppings. They do say that that ‘it’s better late than never’ though don’t they.

I adore toast. Toast is so pleasurable to me; a medium to carry an array of flavours, both savoury and sweet. Toast itself before any toppings are applied becomes a ritual in itself. Popping the bread in the toaster and having that familiar comforting smell of toasting bread wafting through the air is ever so wonderful. I adore how toast gives a crunchy base that balances out the more often than not soft and juicy toppings.

but is toast healthy?

Our current western culture has gotten it’s knickers in a knot about toast, or bread in general. There is nothing at all wrong with bread; it’s just about finding the right sort for you and then including it as part of a balanced dietary intake. The white spongy loaves for $2 or under at the supermarket that are light as air really aren’t the type of bread I am talking about here. White flour based breads are quite low in fibre and vitamins and minerals than the wholegrain varieties. This also applies to gluten free breads. A gluten free bread made from white flours is still going to be low in fibre, don’t assume just because it screams ‘gluten free’ that its a super food.

how to choose the best bread for a healthy toast

The bread I am talking about is the stuff you pick up that has some weight in it. The type of loaf that satisfies you. Bread that is jam-packed with fibre from wholegrain bases, whether that be wheat, rye, barley, buckwheat, brown rice or sorghum. The weightier the loaf generally the better.

When it comes to adding your toppings, ideally you want to aim to get your macronutrient balance to ensure the toast keeps you firing on all cylinders. If the protein content is on the shy side, I usually recommend having something on the side such as a smoothie.

easy and healthy  toast toppings recipes

The majority of the toast toppers here contain no more than three ingredients and can be prepared in under five minutes. They are also all dairy free and gluten free. I know it’s a big claim calling them the best ever, but seriously, these combinations are grand. Breakfast toast, lunch toast or even dinner toast – when you get that right balance of crunch and softness with salty and sweet, well pleasurable experiences are bound to happen. Trust me, I have been working on these combinations for years!

I do hope this series of toast toppers inspire you to take the knife out of the vegemite jar and think strongly about some alternatives. I am not sure if my vegemite addict husband will ever be won over, but you never know.

the 10 best toast toppers you’ll ever taste

Print Recipe

serves

2 pieces, or 1 with a smoothie on the side

preparation time

5 minutes

cooking time

1 minute or less

ingredients

• { TOAST 1 | avocado, smoked salmon + caper berries }
• 1/4 avocado
• 2 slices smoked salmon
• 3 – 4 large caper berries
• { TOAST 2 | scrambled egg, macadamia nut paste + crispy sage & anchovies }
• 1 egg
• splash of plant milk of choice
• heaped teaspoon macadamia nut paste (or tahini)
• small handful sage leaves
• 1 – 2 anchovies in olive oil
• { TOAST 3 | peanut butter, papaya + lime juice }
• 1 heaped dessertspoon 100% peanut butter
• 3 small slices of papaya
• wedge of lime
• { TOAST 4 | olive tapenade, spinach + fried egg in olive oil }
• 1 heaped dessertspoon olive tapenade
• small handful baby spinach
• 1 egg
• { TOAST 5 | tahini, pan fried eggplant, parsley + olive oil }
• 1 heaped dessertspoon tahini
• 3 -4 slices of eggplant
• small handful parsley
• { TOAST 6 | hummus, sauerkraut + prosciutto }
• 1 heaped tablespoon hummus
• 1 heaped tablespoon sauerkraut
• 2 generous slices of prosciutto
• { TOAST 7 | peanut butter, pan fried tofu, chutney + mung beans }
• 1 heaped dessertspoon 100% peanut butter
• 3 slices hard tofu
• 1 heaped teaspoon chutney
• 1 heaped teaspoon sprouted mung beans
• {TOAST 8 | almond butter, strawberries, coconut + pecans }
• 1 heaped dessertspoon almond butter
• 3 – 4 sliced strawberries
• teaspoon desiccated coconut
• 3 – 4 pecan nuts, roughly chopped
• {TOAST 9 | avocado, truss tomato, marinated artichokes + parsley }
• 1/4 avocado
• 3 – 4 slices ripe truss tomato
• 2 marinated artichokes, sliced
• teaspoon chopped flat leaf parsley
• { TOAST 10 | tahini, banana, pistachio + cinnamon }
• 1 heaped dessertspoon tahini
• 1/2 banana, sliced
• 2 teaspoons pistachios, roughly chopped
• generous pinch of cinnamon

method

toast 1 | avocado, smoked salmon + caper berries

Cook toast of choice and top with avocado, smoked salmon and caper berries. Drizzle with olive oil and season with salt and pepper.

toast 2 | scrambled egg, macadamia nut paste + crispy sage & anchovies

Pop your toast in the toaster to cook. Crack the egg into a bowl and whisk with a dash of plant milk of choice. Heat a frying pan to medium to low heat and pour in the scramble mixture. Push it around with a spatula until it is just cooked, then spoon out onto cooked toast smeared liberally with macadamia nut butter.

Heat fry pan to medium to hot and add in the sage leaves with a dash of olive oil. Allow to crisp up (this will only take a minute or two), then add in the anchovies being careful, as they will spit a bit when they hit the heat. Stir around for about 30 seconds and then pour over scrambled eggs.

toast 3 | peanut butter, papaya + lime juice

Cook your toast to your liking then top with peanut butter, sliced papaya and a generous squeeze of lime juice.

NB: this toast is best served with extra protein such as a smoothie.

toast 4 | olive tapenade, spinach + fried egg in olive oil

Heat a fry pan to medium heat, add a lug of olive oil and crack in an egg. Allow to slowly fry in olive oil to your liking. Whilst the egg is cooking pop on your toast to cook. Once the toast is ready, smear with olive tapenade and top with baby spinach leaves and finally your cooked egg. Season with salt and pepper and finish with more olive oil.

toast 5 | tahini, pan fried eggplant, parsley + olive oil

Heat a fry pan to medium to high heat. Add a lug of olive oil and then pop in the eggplant slices allowing them to gently fry until golden brown underneath. Flip and repeat on the other side. As the eggplant is cooking put on your toast to cook. Once the toast is cooked to your liking, smear with tahini then top with the cooked eggplant and chopped parsley. Finish with salt, pepper and a drizzle of olive oil.

toast 6 | hummus, sauerkraut + prosciutto

Pop your toast in the toaster till it is cooked to your liking. Top with hummus, sauerkraut and prosciutto to serve. Drizzle with olive oil.

toast 7 | peanut butter, pan fried tofu, chutney + mung beans

Heat a fry pan to medium to high heat. Add a lug of olive oil and place your tofu in the pan to cook till golden brown. Season the tofu in the pan with salt and pepper as it cooks. Once golden on one side, turn and cook until golden on the other side. In the interim, pop your toast in the toaster and cook to your liking. Once the toast is ready, spread with peanut butter, then top with fried tofu, chutney and mung beans.

toast 8 | almond butter, strawberries, coconut + pecans

Pop your toast in the toaster and cook to your liking. Spread with almond butter, sliced strawberries, coconut and chopped pecans.

toast 9 | avocado, truss tomato, marinated artichokes + parsley

Pop your toast in the toaster and cook to your liking. Top with avocado, sliced truss tomato, marinated artichokes and parsley. Season with salt and pepper and drizzle with olive oil.

NB: this toast is best served with extra protein such as a smoothie.

toast 10 | tahini, banana, pistachio + cinnamon

Pop your toast in the toaster and cook to your liking. Top with tahini, sliced banana, chopped pistachio’s and cinnamon.

nutritional information

• Please dont be fearful of toast! Good quality bread is a fantastic source of complex carbohydrates. Look for breads that are made from simple ingredients such as wholegrain flours (whole wheat, rye, barley, oats, buckwheat, brown rice, sorghum) along with either a sourdough base or a simplistic yeast and water base with a little oil and salt. Some gluten free brands may also use egg for rise. The more numbers and additives you see the less ideal it is. Added seeds and legumes for crunch are wonderful too!
• When enjoying toast as a meal on its own, its paramount to guarantee that you get all of your macronutrients covered to ensure the meal keeps you satisfied and balanced. The toast base will straight up provide with you your complex carbohydrates, so the next step is to get some protein on there along with some essential fats. For instance, for protein add meats, eggs, nut and seed spreads and legumes and for fats add avocado, nut and seed spreads and olive oil.
• If your toast is a little shy on enough protein, look at having a smoothie on the side with some yoghurt or egg or protein powder in there for your protein boost. For example, avocado and tomato on toast would need a smoothie on the side with say some banana, yoghurt, plant milk and any other goodies you like in your smoothie.

Jessica Cox

Jessica Cox is a qualified practicing Nutritionist with a Bachelor Health Science (Nutrition) and over 15 years of clinical experience. She is the founder and director JCN Clinic, published author and established recipe developer. Jessica is well respected within health and wellness space for her no fad approach and use of evidence-based nutrition.