6 High-Protein Savory Toast Ideas That Take Less Than 10 Minutes to Make

And they’re good for you!

Spring Greens Tartine With Prosciutto, Fontina, and a Fried Egg

Bread is often villainized and labeled as "unhealthy" because of its carbohydrate content, but the pantry staple isn't nearly as bad as it's made out to be, especially when you toast it and pile it high with nutritious foods. While avocado toast, hummus toast, and mushroom toast have all had their moment in recent years, those varieties are just the tip of the iceberg when it comes to high-protein savory toast ideas.

If you're on a quest for a protein-rich breakfast or snack, topping your toast with ingredients such as eggs, p​​rosciutto, and even savory Greek yogurt will easily help you add some of the crucial muscle-building nutrient to your diet. Furthermore, the type of bread you choose can impact your protein intake as well. For example, rye, quinoa bread, and oat bread all have more than 3 grams of protein per slice. In other words, the versatility of savory toast can't be beat—feel free to mix-and-match bread types and toppings until you find a combo that you can't resist.

What's more? Unlike whipping up an omelet or making a frittata, preparing savory toast typically takes less than 10 minutes, depending on the toppings you choose, making it an ideal busy-morning meal. Keep reading for some easy, savory toast recipes that will help you add some important protein to your diet!

01 of 06

Hummus and Cucumber Toast

This recipe for hummus and cucumber toast pairs Persian cucumbers with hummus and a sprinkle of za'atar spice mix.
Caitlin Bensel

Hummus toast stole the spotlight a few years back, and while some newer toasts have since eclipsed the tasty snack, topping a piece of bread with blended chickpeas—aka hummus—is a solid, savory way to add more protein to your diet. This recipe adds sliced Persian cucumbers to the hummus spread, which provides a satisfying crunch. Flaky sea salt and za'atar seasoning help ensure that this toast is healthy and flavorful. Feel free to experiment with hummus toast and top it with basil, tomato, and mozzarella, or roasted eggplant, toasted pine nuts, and parsley instead.

02 of 06

Grated Egg Avocado Toast

Olivia Barr

If you're tired of typical avocado toast, you're not alone. In recent weeks, millions of TikTok users have shared recipes for something called grated egg avocado toast, which, as you may have guessed, is avocado toast with a grated egg on top. In addition to contributing a different texture and flavor to the brunch staple, the grated egg also provides approximately six grams of added protein. Bump up the protein content even further by adding some grated cheese to the mix.

RELATED: Need Avocado Toast Ideas? Try These 8 Upgrades to Make the Meal Even Better

03 of 06

Yogurt Toast

yogurt toast with strawberries
Stephanie Frey/Getty Images

There are many different ways to make yogurt toast, which has become another TikTok favorite. To keep things savory and protein packed, use plain Greek or Icelandic yogurt mixed with egg as your base, and instead of topping the toast with fresh fruit, try sliced bell peppers, zucchini ribbons, or carrot curls. If you've got some Everything Bagel Seasoning lying around, go ahead and sprinkle some of that on top as well.

04 of 06

Egg Salad Toast with Fresh Herbs and Capers

Egg Salad Toast
These open-faced egg toast beauties are much more than your average egg salad sandwich—the flavors, textures, and even look are elegant and original. Folded into the egg salad mixture is a mustardy vinaigrette, briny capers, fresh parsley, and just-bitter-enough radicchio leaves. Heaped on top of toasted sourdough, the result is both fresh and hearty, a win-win! This mixture would also be delicious piled on a whole grain like brown rice or quinoa, or even served as a salad for a lighter meal. Get the recipeEgg Salad Toast with Fresh Herbs and Capers. Greg DuPree

Sure, you could eat egg salad solo, but, per this recipe, slicing some protein-packed hard-boiled eggs and layering them on a piece of toast with capers and radicchio brings new flavors and textures to the lunchtime staple. Increase your protein intake by swapping out sourdough for rye bread, which has about 3 grams of protein per slice.

05 of 06

Spring Greens Tartine With Prosciutto, Fontina, and a Fried Egg

Spring Greens Tartine with Prosciutto, Fontina, and a Fried Egg
This savory, show-stopping tartine has an exciting mix of flavors and textures. The runny egg yolk and melted fontina offer a rich and creamy counterpoint to the earthy sautéed greens. Caramelizing the onions brings out their natural sweetness, which balances out the dish. Ultimately, it’s an addictive combination of crunchy toast, gooey, melty cheese, wilted greens, crispy pancetta, and of course, the fried egg. It’s great as a lunch or brunch dish—especially when served with a mimosa or a glass of bubbly white wine. Just be sure to set aside one or two for yourself. They disappear quickly. Get the recipe:Spring Greens Tartine With Prosciuto, Fontina, and a Fried Egg. Greg DuPree

Tartine is basically a fancy (French) word for toast. This tartine boasts plenty of protein, courtesy of a savory combination of crispy prosciutto, melty fontina cheese, and runny fried eggs. Serve it at your next brunch to really wow your guests.

RELATED: 12 Easy (but Impressive) Brunch Recipes That'll Make Any Weekend Special

06 of 06

Cream Cheese, Caraway, and Rye Toast With Boiled Egg

Cream Cheese, Caraway, and Rye Toast With Boiled Egg
Neufchâtel is a soft, moist, and slightly crumbly French cheese that’s typically found in the dairy aisle of your local grocery store. If you’re having trouble finding it, cream cheese is a great substitute. To make this quick breakfast, top the bread with the Neufchâtel, avocado, lemon juice, caraway seeds, and a pinch each of salt and pepper. Get the recipe. Emily Kinni

Upgrade your standard avocado toast with a little help from this recipe, which features rye toast topped with Neufchâtel cheese, sliced avocado, and crunchy caraway seeds. This healthy dish delivers protein from all four of the main ingredients—the bread, cheese, avocado, and seeds. Talk about a healthy home run!

Was this page helpful?
Related Articles