Avo, we love you … but we need a break.
When it comes to avocado toast, there are three camps: people who’ve never had it, people who are obsessed with it, and people who *were* obsessed with it but can now no longer stand the sight of it. Group #3, this list is for you.
You loved avo toast. You really did. You mashed up some avocado every morning for months, but now you find yourself groaning at the thought of the green stuff topping your toast again.
Luckily for you, you can still have fun, flavorful, Instagram-ready toast—sin aguacate. (Ahem, that’s “without avocado,” if you weren’t paying attention in your high school Spanish classes.)
Switch up your toast routine with these five delicious and healthy spreads.
1. Get garlicky with hummus: 72 calories in 2 Tbsp.
For a spread that’s just as creamy but ten times more flavorful than avocado, hummus is your go-to. Plus, 2 tablespoons have 2 grams of protein and fiber, and 1.3 grams of heart-healthy omega-3 fatty acids.
To spruce up hummus toast, top with crisp veggies like sliced radish or cucumber, or go green with arugula, chopped herbs, or alfalfa sprouts. Oh, and don’t forget the hot sauce.
Love avocado *and* hummus? Check out this recipe for avocado-hummus toast with cherry tomatoes.
2. Get cheesy with low-fat ricotta and fruit: 85 calories in 1/4 cup of ricotta.
Cheese is typically high in saturated fat, the kind that may increase your risk of high cholesterol and heart disease, according to the American Heart Association. But for a cheese that’s a bit lighter, skim ricotta is the way to go.
For 3 grams of saturated fat in 1/4 cup of ricotta, you’ll boost your intake of protein (7 grams), calcium (115 milligrams), and phosphorus (114 milligrams).
You can take ricotta to a savory place or a sweet one, but pairing it with fruit is a winning combo. Sliced pears, strawberries, peaches, and figs are all popular choices with skim ricotta. Get fancy by drizzling with balsamic reduction or adding some fresh mint.
3. Take a cue from Seuss with greens and eggs: 70 calories in one egg.
Green eggs and ham is a little out there, but greens and eggs is totally doable (and delicious). Poach, scramble, or hard-boil your egg to add 6 grams of protein and 98 milligrams of phosphorus to your toast.
What’s more, a high-protein breakfast may help control your appetite throughout the day and reduce nighttime snacking, according to 2013 study in the American Journal of Clinical Nutrition.
Mix with sauteed kale or spinach, or top with fresh arugula or microgreens. Sneaking some chopped greens into your eggs is an easy way to get another serving of vegetables in your day, which boosts your fiber and potassium intake. Here are more ways to sneak in your five servings of vegetables each day.
4. Go nuts with almond butter and fruit: 100 calories per 1 Tbsp of almond butter.
For a spread that’s full of healthy fats *and* protein, look no further than nut butters. Yes, your average nut butter is higher in calories than other spreads on this list, but nuts are one of those healthy high-calorie food you shouldn’t feel guilty about.
If you’ve just been alternating between creamy and crunchy peanut butter, it’s officially time to branch out: try almond butter, pistachio butter, cashew butter, or pecan butter. Most nut butters are good sources of protein, healthy fat, potassium, and vitamin E.
5. Pack in flavor with pesto: 70 calories per 1 Tbsp of pesto.
Pesto sauce ain’t just for your pasta. Add healthy fat and potassium to your whole-grain toast with a thin smear of pesto (a little goes a long way—trust us). Traditional pesto is made with fresh basil leaves, but you can switch it up and make pesto from cilantro, parsley, mint, kale, arugula, and more.
If you’re not ready to give up your avocado toast just yet, you don’t have to. Check out these fun ways to top avocado toast.
Cheese, ricotta, part skim milk. Washington, DC: U.S. Department of Agriculture. (Accessed on July 31, 2018 at https://ndb.nal.usda.gov/ndb/foods/show/01037.)
Egg, whole, cooked, poached. Washington, DC: U.S. Department of Agriculture. (Accessed on July 31, 2018 at https://ndb.nal.usda.gov/ndb/foods/show/01131.)
Hummus, commercial. Washington, DC: U.S. Department of Agriculture. (Accessed on July 31, 2018 at https://ndb.nal.usda.gov/ndb/foods/show/16158.)
Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA. Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. Am J Clin Nutr. 2013 Apr;97(4):677-88.
Nuts, almond butter, plain, with salt added. Washington, DC: U.S. Department of Agriculture. (Accessed on July 31, 2018 at https://ndb.nal.usda.gov/ndb/foods/show/12695.)
Sauce, pesto, ready-to-serve-refrigerated. Washington, DC: U.S. Department of Agriculture. (Accessed on July 31, 2018 at https://ndb.nal.usda.gov/ndb/foods/show/06626.)
The facts on fats infographic. Dallas, TX: American Heart Association. (Accessed on August 1, 2018 at https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/the-facts-on-fats.)