High Protein Toppings for Healthy Sourdough Toast: Sweet and Savory Ideas

Sourdough toast is more than just a breakfast staple; it’s a blank canvas ready for your culinary creativity. Whether you're starting your day, grabbing a snack, or preparing dinner, the right toppings can elevate your meal to something truly special. In this post, we’ll dive into a variety of high-protein toppings that are not only delicious but also packed with nutrients. Get ready to make your sourdough toast a wholesome choice that will satisfy both your cravings and your health goals!

Savory High Protein Toppings

1. Avocado and Poached Egg

A classic savory combo, avocado and poached egg on sourdough toast truly hits the spot.

To make this dish, mash half an avocado and spread it on your toasted bread. Then, add a poached egg, which contains about 6 grams of protein. For a zesty touch, sprinkle red pepper flakes and a pinch of salt. This meal is not just delicious; it’s rich in healthy fats and protein, making it an excellent choice for breakfast or brunch. I like to add chili oil and honey on top. You can also do hot honey!

2. Hummus and Veggies

Looking for a plant-based option? Hummus on sourdough toast is flavorful and nutritious.

Spread a thick layer of hummus, made from chickpeas that offer up to 8 grams of protein per serving. Layer sliced cucumbers, cherry tomatoes, and radishes on top for some crunch. Finish with a drizzle of olive oil and a sprinkle of sesame seeds or everything bagel seasoning for extra flavor. This topping is perfect for a light lunch or snack, keeping your energy levels high throughout the day.

3. Greek Yogurt and Smoked Salmon

For a gourmet take, try Greek yogurt topped with smoked salmon.

Start with a generous portion of Greek yogurt, which has a whopping 20 grams of protein per cup. Add slices of smoked salmon, capers, and a squeeze of fresh lemon juice. I also top almost every savory piece of toast with balsamic vinegar! Not only is this combination tasty, but it also brings omega-3 fatty acids to your plate, supporting heart health. Enjoy it any time of day for a flavor boost.

4. Cottage Cheese and Spinach

Cottage cheese is another fantastic source of protein that works wonderfully with sourdough toast.

Spread a hearty layer of cottage cheese on your toast and top it with sautéed spinach and garlic. This nutritious topping is satisfying enough for dinner, providing about 25 grams of protein per cup. Add a sprinkle of nutritional yeast for a cheesy flavor without extra calories.

Sweet High Protein Toppings

1. Almond Butter and Banana

For a sweet treat, almond butter and banana make a delightful duo.

Spread almond butter, which has around 7 grams of protein per 2 tablespoons, on your toast and layer on banana slices. A drizzle of honey or maple syrup brings everything together. This combination is rich in flavor and provides healthy fats, making it an ideal breakfast or post-workout snack.

2. Greek Yogurt and Berries

Another excellent sweet option is Greek yogurt with fresh berries.

Spread a thick layer of Greek yogurt on your sourdough, offering 20 grams of protein per cup. Top it with a mix of your favorite berries, such as strawberries, blueberries, and raspberries, which are high in antioxidants. This tasty topping is suitable for any time of day and delivers a burst of flavor and nutrition.

3. Ricotta and Honey

Ricotta cheese makes for a creamy topping that pairs beautifully with sourdough. This could also be replaced by Greek yogurt or cottage cheese for an even healthier twist! (FALL TIP - try pumpkin, ricotta, and honey….insane!)

Spread a layer of ricotta on your toast and drizzle with honey. For added texture, sprinkle chopped nuts or seeds on top. This protein-rich treat is a perfect choice for breakfast or as a healthy dessert alternative, delivering about 14 grams of protein per half-cup.

4. Peanut Butter and Chia Seeds

Peanut butter is a beloved topping that can become even more nutritious with chia seeds. Sometimes I even add pumpkin seeds for magnesium, protein, and added fiber.

Spread natural peanut butter on your sourdough toast, which offers about 8 grams of protein per 2 tablespoons, and sprinkle chia seeds on top for extra nutrients. By adding sliced apples or pears, you enhance the flavors while benefiting from added fiber and crunch.

Final Thoughts

Sourdough toast is an ideal base for a diverse range of high-protein toppings, be it savory or sweet. By selecting whole foods and nutrient-rich ingredients, you can craft meals that are both satisfying and good for you.

Try out these topping ideas, and don’t hesitate to mix and match to create your own delicious combinations. With these healthy toast recipes, you can indulge in a meal at any time while providing your body with the protein it craves. Happy toasting! Check out my variations in the images below!

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