Three Toast Options That Are Healthy AF

By Betches Staff

Avocado toast may just be the betchiest, and most over-instagrammed, food trend these days. If it wasn't so addictive we'd probs be over it, but we just can't quit you, avocado toast. To keep things from getting stale in the toast arena, we decided to find some alternative but similar recipes. Because let’s be real, we’re down for anything that takes less than 10 minutes to prepare and can make us look like the next Top Chef on Instagram.

We called in our friends from Tovita Nutrition, a virtual nutrition counseling and concierge service for some ideas. The general rule of thumb for Tovita Toasts is that they aim to combine fiber and protein in order to keep you full and avoid that between-meal hanger that is on the verge of getting you fired from your job. The key is that the toast should always be 100% whole grain (or a high quality gluten-free brand). White bread is so 90’s.

Grown-Up PB&J

This is the grown-up gourmet version of peanut butter and jelly. The figs replace sugary Smucker’s while providing some fiber and a good source of potassium. Peanut butter is not just a kid’s food, we swear. It’s a great source of protein and healthy fat, as long as you're not standing at your fridge eating spoonful after spoonful..


1 slice of 100% whole grain bread or Ezekiel sprouted bread

2 tablespoons natural peanut butter

1-2 figs, sliced

Dash of cinnamon for an antioxidant boost

Optional: Sprinkle of chia or hemp seeds

Avo Toast with a Tovita Twist


We all have our fave version of avocado toast, but we like to add an egg on top to make it a balanced, protein-packed meal. The chilli peppers actually boost your metabolism, so they basically just burn up all your carbs.


1 slice of 100% whole grain bread or Ezekiel sprouted bread

¼ avocado, mashed with a fork

1 egg, fried or poached (per preference)

Dash of red chili peppers

Dash of Himalayan sea salt

Dash of garlic powder for antioxidant boost

Ricotta Be Kidding Me

Part-skim ricotta is a good source of protein and calcium. Fun fact: pistachios are the highest fiber, lowest calorie nut. Get crackin’.


1 slice of 100% whole grain bread or Ezekiel sprouted bread

2 tablespoons part skim ricotta cheese

1 tablespoon crushed pistachio nuts

1 teaspoon honey

Leah Silberman and Molly Rieger are the registered dietitians behind Tovita, a virtual nutrition counseling and concierge service. Sessions take place via video conference. Yep, that’s right. You no longer have to leave the couch to see your nutritionist. The best part? The concierge component of their service means you can text or email your nutritionist around the clock with any questions about what to order at a restaurant you’re going to later that night to texting a picture of your meal to see if you are overdoing it. Basically, it’s like conveniently having a nutritionist as your BFF.




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