8 Simple Ways to Boost Protein and Fiber in Your Morning Toast, According to Dietitians

Toast once meant a couple of butter-covered slices of bread served with eggs at breakfast. But with avocados and other toppings becoming more popular, many people are seeing how flexible toast can be. It can be dressed up in sweet or savory ways to make a quick snack or a more filling meal.

Start with the bread. The type you choose has a big effect on both nutrition and flavor. After all, toast begins with bread. Sourdough is a top choice for taste and texture, says Samina Qureshi, RDN, LD, CSDH, a registered dietitian, board-certified specialist in digestive health, and founder of Wholesome Start Nutrition Counseling. Because it is fermented, sourdough may also be easier to digest for people with a sensitive gut, irritable bowel syndrome, or a tendency to feel bloated after eating bread, she adds.

Morgan Walker, MS, RD, LDN, a registered dietitian and adjunct professor and sports nutrition and wellness manager at Lebanon Valley College, also likes sourdough and whole-grain bread. “I generally encourage looking for a bread that provides a good amount of fiber, and 100% whole-grain bread is an easy way to get more fiber,” Walker says, noting that it also offers nutrients such as magnesium, iron, zinc, and B vitamins compared with refined grains.

Toast is a strong base, but on its own, experts say it is not fully balanced from a nutrition standpoint. To make the carbohydrates more satisfying, add a source of protein plus a source of healthy fat or extra fiber. “This formula is key to staying energized for longer and keeping food fun and exciting,” Qureshi says.

Try mixing and matching these ingredients, or use the ideas below:

• Protein: eggs, cottage cheese, Greek yogurt, ricotta, edamame, smoked salmon or tinned fish, tofu
• Healthy fats: avocado, tahini, nuts, seeds, nut or seed butters
• Fiber: beans, lentils, chia seeds, ground flax, berries, apples, pears, arugula, spinach, roasted vegetables, pumpkin puree