14 Filling Toast Toppings Under 100 Calories

14 Filling Toast Toppings Under 100 Calories
Last Updated: 4th October 2016

Think toast, and you picture jam or butter on bread. But there are far healthier options. This article will walk you through some stunning revelation, so read on.

100 cal breakfast is essential for an awesome start. After a whole night of fasting, 100 cal breakfast supplies fuel to the brain.

Image Source: The Kitchn

According to the nutritionists, you should eat your 100 cal breakfast within two hours of waking up. A healthy 100 cal breakfast should provide calories of about 25-30% of your guideline daily allowance.

Importance Of A Healthy Breakfast

Healthy Breakfast

Do you know that if you skip your morning 100 cal breakfast, you tend to become fat?

Yeah! It’s a research proven fact. A study by the researchers of the Institute of Food Technologists has found this stunning fact.

100 cal breakfast skippers tend to weigh more and consume too many sugary drinks and unhealthy snacks.

Earlier research has shown that those who skip 100 cal breakfast tend to eat 45% fewer vegetables and 30% less fruit. So they miss out on several key nutrients such as Vitamin D, Vitamin A, and Vitamin B.

University of Missouri researchers says that eating 100 cal breakfast increases the level of a brain chemical called dopamine. It is associated with feelings of reward.

Having a nice filling 100 cal breakfast increases dopamine levels in the brain which in turn increase the feelings of reward. So, 100 cal breakfast eaters experience a dramatic decline in cravings for sweet foods.

Kids who have regular healthy 100 cal breakfast have better brain development. They have IQ levels. Increased childhood IQ is related to decreased childhood behavioral disorders, enhanced socio-economic status as adults and better career satisfaction.

According to Dr. Liu of the University of Pennsylvania, 100 cal breakfast consumption has ultimate long-term physical and mental health outcomes and quality of life.

New findings say that high protein 100 cal breakfast which contained 35 grams of protein prevents weight gain, reduces hunger and food intake and stabilizes glucose levels.

There is some good news for people suffering from type 2 diabetes. Health experts say that a large 100 cal breakfast containing whey protein can help you to manage type 2 diabetes effectively. It increases the feeling of fullness and makes you feel less hungry. It also reduces glucose spikes after meals.

Tips To Choose Healthy Bread For Your Toast

Set of Bread

The most popular aisle in the grocery store is the bread section. There are different kinds of bread which proclaim to be healthy but are not so. So make sure whether your bread ticks all the points in the below checklist.

    • 100% whole wheat flour as the first ingredient
    • For a 2 slice serving the bread should contain 4 grams of fiber
    • One slice serving must contain less than 200 mg of sodium
    • 1 gram or less saturated fat per 2 slice serving
    • Most bread has zero saturated fat

It is best to go in for 100% whole wheat flour because whole grains are naturally low in fat. They contain 10 to 15 percent protein and are cholesterol free.

Whole fibers have lots of minerals, healthy fiber, vitamins, resistant starch, phytochemicals, antioxidants and plant estrogens. Because of all these nutrients, whole grains offer protection from heart disease, obesity, stroke, diabetes and even some cancers.

Watch out for the sodium in your bread. Choose breads that have 200 milligrams or less sodium per slice.

There are some health wreaking ingredients in bread. So check out for -

    • Dough conditioners. Many dough conditioners like azodicarbonamide are banned all over the world. Other dough conditioners like DATEM, diglycerides,monoglycerides and sodium stearoyllactylate are linked to health issues.
    • Preservatives like calcium propionate are linked to ADHD
    • Bread that contains one or many genetically modified ingredients
    • Added sugar and
    • Artificial flavors and coloring

To add variety you can go in for sprouted grain bread, ancient grains like spelled, amaranth, quinoa, millet and sorghum.

At last, we come to the main part of the article. Healthy toast toppings take your mornings to a whole new level. Here are some easy to make low-calorie toast topping recipes. Try it and have fun!

Nutritious Toast Topping Recipes Under 100 Calories

1. Whipped Feta and Cherry Tomato Topping

Whipped Feta and Cherry Tomato Topping

This tasty recipe is by Emma Kapotes

Total 93 Calories


  • Wholemeal bread- 1 slice small loaf (55 calories)
  • Low-fat feta cheese- 1 tablespoon (18 calories)
  • 1 tablespoon nonfat cream cheese- (14 calories)
  • Cherry tomatoes- 2 (6 calories)
  • Fresh herbs according to your taste


  • Add the crumbled feta and cream cheese to a food processor and blend for 4-5 minutes.
  • Puree until the feta is super creamy. Now your whipped feta is ready.
  • Chop the tomatoes and herbs.
  • Spread the whipped feta on to your whole grain toast.
  • Add fresh chopped tomatoes and herbs
  • You can even add shredded pieces of dry roasted garlic for that extra flavor.

2. Beans On Toast

Beans on toast

Delicious beans on toast recipe are taken from GoodtoKnow

Total 97 Calories


  • Wholemeal bread -1 slice (55 calories)
  • 50 grams baked beans (42 calories)


  • Pop your bread in your toaster
  • Heat the beans in the microwave oven
  • Spread the beans on the toast and enjoy!

3. Citrusy Avocado Topping

Citrusy Avocado Topping

Image Source: Pinterest

Total 95 Calories


  • 1 teaspoon avocado paste (40 calories)
  • Wholemeal bread – 1 slice (55 calories)
  • Lemon juice- 1 teaspoon for taste
  • Parsley a few for garnish


  • Scoop out the flesh of the avocado.
  • Mash it well.
  • Add lemon juice and mix it
  • Toast your bread.
  • Spread the avocado and lemon paste onto the bread.
  • Season it with fresh parsley and relish it.

4. Peanut Butter Blueberry Drizzle Topping

Peanut Butter Blueberry Drizzle  Topping

Total 91 Calories


  • Wholemeal bread- 1 slice (55 calories)
  • Peanut butter -1 teaspoon (31 calories)
  • Blueberries- 10 nos (5 calories)


  • Keep the bread on a baking tray.
  • Spread the peanut butter over it.
  • Sprinkle the chopped blueberries.
  • Bake for 3-4 minutes until the bread is crispy.
  • Take out from the oven.
  • Enjoy while it is hot.

5. Seedy Hummus Toast

Seedy Hummus Toast

This healthy recipe is from yummly

Total 90 Calories


  • Wholemeal bread -1 (55 calories)
  • Hummus 1 tablespoon (25 calories)
  • Hemp hearts – ½ -1 teaspoon (10 calories)
  • Coriander or mint shreds for garnish


  • Toast your bread.
  • Spread the hummus over it.
  • Top it with hemp hearts and garnish with mint and coriander.
  • Devour it while it is still hot.

6. Peppered Soft Boiled Egg On Toast

Peppered Soft Boiled Egg Toast

Image Source: Pinterest

This is the all-time favorite topping on toast.

Total 89 Calories


  • Wholemeal bread 1 slice (55 calories)Soft boiled egg- ½ (34 calories)
  • Pepper- a pinch
  • Salt to taste


  • Toast the bread.
  • Soft boil the egg. This is how you go about. Place the egg in a saucepan. Cover the egg with cold water.
  • Let it cook on medium fire. Bring to boil.
  • Turn off the heat and allow it to stand for 1-2 minutes.
  • Place the egg on your toast.
  • Sprinkle it with freshly ground pepper and salt.
  • Enjoy it!

7. Edamame Sprouts Ricotta Cheese Topping

Edamame sprouts Ricotta cheese topping

Image Source: Greatist.com

This casual toast topping provides 95 calories.


  • Wholemeal bread 1 slice – (55 grams)
  • Sprouted edamame beans- 1 tablespoon (13 calories)
  • Whole milk Ricotta cheese- 1 tablespoon (27 calories)


  • Toast your bread.
  • Spread the ricotta cheese evenly on the toast.
  • Sprinkle the edamame bean sprouts and a few drops of lime juice for that extra punch.
  • An eye-catching topping which reminds you of spring is all yours to gobble up.

8. Walnuts Pomegranates On Hummus Toast Topping

Walnuts pomegranates on hummus toast topping

Image Source: Buzzfeed

Total Calories 95


  • Wholemealbread 1 slice (55 calories)
  • Walnuts 1 teaspoon shredded- (20 calories)
  • Hummus- 1 tablespoon (25 calories)
  • Pomegranate a few seeds


  • Toast your bread to a nice brown color.
  • Spread the hummus on the bread.
  • Sprinkle the walnuts and pomegranate seeds.
  • Feast upon your walnut pomegranate on hummus topped toast.

9. Baby Spinach Chia Seeds Sprinkled Toast Topping

Baby spinach chia seeds sprinkled toast topping

Image Source: Everything Emma Eats

Total Calories 89


  • Baby spinach ½ a cup (3 calories)
  • Chia seeds 1/2 teaspoon (11 calories)
  • Olive butter- 1 teaspoon (20 calories)
  • Wholemeal bread – 1 slice (55 calories)


  • Sautee the baby spinach in ½ a teaspoon of olive butter.
  • Toast your bread and spread the remaining half teaspoon of olive butter on it.
  • Add the sautéed baby spinach on the toast.
  • Sprinkle in some chia seeds.
  • Relish your toast with a hot cup of ginger tea.

10. Cheese Sautéed Green, Red, Yellow Capsicum Toast Topping

Cheese sautéed green, red, yellow capsicum toast topping

Image Source: Swashti’s Recipes

Total Calories 98


  • Light cream cheese 1 tablespoon (35 calories)
  • Wholemeal bread- 1 slice (55 calories)
  • Mixed shreds of green, yellow and red capsicum (8 calories)
  • Pepper a pinch
  • Parsley for garnish


  • Toast your bread.
  • Sautee the capsicum shreds.
  • Spread the cheese on your toast.
  • Add the capsicum shreds.
  • Add pepper according to taste.
  • Keep on a baking tray and bake for 1 minute.
  • Remove from the oven.
  • Garnish with parsley and enjoy!

11. Egg White Broccoli Topped Toast

Egg white broccoli topped toast

Image Source: Pinterest

Total calories for this awesome topping is 82


  • Egg white of a large egg (17 calories)
  • Broccoli florets ½ cup – (10 calories)
  • Wholemeal bread 1 slice (55 calories)


  • Cook the egg white in a non-stick pan.
  • Sautee the broccoli with a drizzle of olive oil.
  • Toast your bread
  • Place the egg white on the bread and sprinkle the sautéed broccoli.
  • Sprinkle some salt and pepper for extra flavor.
  • Munch on your toast with a steaming hot cup of coffee.

12. Banana Honey Black Olives Topped Toast

Banana honey black olives topped toast

Image Source: Pinterest

Total Calories 100


  • Banana ½ (45 calories)
  • Black olives a few (5 calories)
  • Wholemeal bread 1 slice (55 calories)
  • Dried herbs such as basil, oregano or thyme according to your liking for garnish.


  • Keep the bread on a baking tray.
  • Cut the banana into circles. Place it neatly over the bread.
  • Shred or cut the black olives into small pieces.
  • Sprinkle over the banana. Add some dried herbs such as basil, oregano or thyme.
  • Bake in the oven at 180 degrees for 4-5 minutes.
  • Take out of the oven and serve hot. And enjoy the aroma of the dried herbs.

13. Bruschetta


This low-calorie topping taken from Popsugar is tasty and easy to prepare.

Total Calories 84


  • Tomato -1 (4 calories)
  • Spanish onion -1/2 (22 calories)
  • Capsicum -1/4 (3 calories)
  • Wholemeal bread- 1 slice (55 calories)


  • Toast the bread.
  • Cut the tomato, Spanish onion, and capsicum.
  • Place it over the bread and drizzle some olive oil to enhance the taste.
  • This is a famous Italian dish. Try it to spice up your mornings.

14. Cream Cheese With Cucumber

Cream cheese with cucumber

This simple and easy to prepare to top from Popsugar is perfect for quick and healthy breakfast.

Total Calories 98


  • 1 tablespoon low-fat cream cheese (35 calories)
  • Cucumber -1 (8 calories)
  • Wholemeal bread- 1 slice (55 calories)


  • Toast your bread.
  • Spread low fat cream cheese over it.
  • Slice the cucumber.
  • Place it over the cream spread and enjoy!

Amazing Ideas For The Perfect Toast Topping

We have discussed some delicious and healthy low-calorie and 100 cal breakfast toast toppings. Wouldn’t it be great if you play with your creativity and develop toppings of your own? Here are some great ideas to help you get started.

Spreads: The spread is a must have. Here are some notable ones.

    • Tapenade - the two mainstays of the Mediterranean diet olives and olive oil beautifully combine in this spread.
    • Tzatziki- this is a Greek recipe which combines cucumber and yogurt
    • Avocado spread. Just mash up the avocado for a healthy spread.
    • Olive oil - A Mediterranean favorite that is rich in healthy fats such as mono-unsaturated fats.
    • Low fat cottage cheese
    • Peanut butter
    • Ricotta - it is smooth in texture and devoid of salt.
    • Light cream cheese gives a nice soured flavor
    • Almond butter
    • Apple butter
    • Hummus
    • Honey butter
    • Fruit rind spread- spread butter on toast and sprinkle finely grated rinds of lemon, orange or grapefruit.
    • Pesto paste- it is a fresh tasting paste of basil, olive oil, and garlic
    • Mashed banana and
    • The all-time favorite Nutella

How To Make Toast A Healthier Option

As a recap, go in for bread with the words whole meal or whole grain. Watch for the salt content. You can choose specialty bread such as:

  • Gluten free bread
  • Yeast free bread
  • Organic breads
  • Flatbread and many other options.

To choose a good topping to select the ones that will add nutrition to your days such as fruits, vegetables, seeds, nuts and dairy products.


A healthy and a nutritious start thrusts you into the top gear of action. So you feel energetic and active to accomplish all your goals. Always have a healthy 100 cal breakfast to have a positive and successful day.

Developing this into a daily routine ensures you get all the nutrients you need while always enjoying a positive outlook. Jumpstarting your day with a sunny disposition is sure to make wonders on your health and wellness.

Let me tell you in this article why missing 100 cal breakfast is a really bad thing to do. Having some good 100 cal breakfast in the morning means keeping your energy level under control for the rest of the day. And if you ever avoided having 100 cal breakfast in the morning thinking that this is a great idea to lose weight you are totally mistaken, because it will only lead to exactly opposite consequences.

You might have been probably wondering that this is a good idea because you are skipping one 100 cal breakfast meal a day, but the effect is completely opposite because it would only affect your mood and energy level what is not very favorable for your health.

You have to understand that these first 100 cal breakfast morning meal sets the rhythm of your mood for the whole day and if you won’t fill your organism with the essential nutrients of 100 cal breakfast in the morning it will only result in feeling bad, irritating and stressed out. And it is not only bad for your health, but it can also affect your relationships with other people at work or at home, and it will not only harm you and your health but those people who are around you.

So let me tell you why avoiding 100 cal breakfast is a really bad idea.

Avoiding 100 cal breakfast in the morning slows down your digestion process and as the result slows down your energy level that can make you feel tired, depressed and it can also make you less productive and efficient at your workplace.

Some dietitians also claim that avoiding eating 100 cal breakfast will result in putting on weight even faster, so if you want to lose some weight using this method it won’t help you but it will give you the exactly opposite effect.

It will be interesting for you to know, that avoiding 100 cal breakfast can result in muscle loss, simply because your organism start eating your muscles just to gain this missing energy and as the result missing 100 cal breakfast won’t make you lose weight and look better, but it will only do the worse.

Avoiding 100 cal breakfast also means that you are simply denying yourself all the nutrients. That is why if you want to feel great for the rest of the day all you need to do is to eat a healthy 100 cal breakfast without much sugar and fat.

However, if you eat 100 cal breakfast every morning it actually gives you a lot of benefits such as: First of all it boosts your digestion and fill you with this essential energy that will load you for the whole day. Also, it acts as alert for your mood and concentration for the rest of the day. Just remember, it will keep you energetic throughout the whole day and it will also let you focus on those things which are important for you.

It is strange, but people are not using the powers that are given right into their hands. It is obvious that today we are living in the world where knowledge makes life easier. And this comes down to the vitamins as well.

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1 Response
  • neil
    August 14, 2017

    great topping ideas now to find the base the perfect bread x

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