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6 Best Substitutes Of Butter Toast For Healthy Breakfast

Butter can be a healthy component of your diet. This product is rich in nutrients such as bone-building calcium. You can also incorporate butter substitute on toast into a low-carbohydrate diet to help you maintain your weight.

Toasted butter can help you improve the health of your skin, strengthen your bones, and lower your chances of cancer.

Despite the many benefits associated with butter, this product is not for everybody, especially for those with APOE4 alleles. Butter typically contains high saturated fat content. Thus, overconsumption of buttered toast may cause dangerous and life-threatening medical conditions. 

Substituting butter with other healthy products for your toast can significantly help you avoid developing some of the health risks associated with consuming a lot of butter.

The various substitutes for butter serve as healthy options if you want to enjoy a different taste for your toast. Let’s briefly discuss these substitutes and how to implement them for toast.

Nutritional Value Table

Coconut Butter186
Olive Oil884
Cottage Cheese98
Peanut Butter588

1. Avocado

Avocado toast is an ideal canvas for a variety of savory and sweet toppings. This type of toast offers several nutritional values that vary in quantity depending on the ratio of avocado to wheat bread.

One ounce slice of whole bread with 50 grams of avocado offers approximately 195 calories, 1.5 grams saturated fat, 11 grams fat, 20 grams carbs, 150 milligrams sodium, 1 gram sugar, 425 milligrams potassium, and 8 grams fiber.

You can use mashed avocados as a creamy spread on your toast to minimize calorie intake and improve health benefits.

How To Substitute

Begin substituting by using mashed and sliced avocado. Mash your avocado on top of the bread using a fork. This will help prevent the avocado from sliding out from the sides of the bread. Subsequently, add some slices of avocado on top of the bread.  This video by Ramsey explains how to substitute butter with avocado for toast.

2. Coconut Butter

Coconut butter is a spread with a rougher texture compared to traditional nut butter. This product usually changes based on temperature as a result of the coconut oil existing in the mixture.

Coconut butter is a healthy and clean snack option with many natural benefits. The product is rich in lauric acid, which helps regulate the immune system while removing bacteria and viruses.

Coconut butter is also rich in medium-chain fatty acids (MCTs) used by the body for instant energy rather than being stored as fat. Additionally, coconut butter helps raises HDL, “good” cholesterol, and lowers LDL, “bad” cholesterol.

This video by Chef Brooke explains how to make and use coconut butter toast.

How To Substitute

Begin by pouring three cups of coconut oil on a nonstick pan subjected to medium heat. Toast the coconut oil for three to four minutes while starring constantly using a spatula to allow even toasting. Then, process the coconut in a food processor for three to five minutes. Subsequently, blend the coconut butter gradually in two-minute intervals to achieve your desired smoothness.

3. Olive Oil

Olive oil primarily constitutes saturated fats (14%), polyunsaturated fats (11%), and monounsaturated fat (73%).

You can use this natural oil extraction as a substitute for butter toast if you intend to boost your health with Vitamin E and K. Oleic acid, the monounsaturated fat in olive oil, can help lower inflammation.

Olive oil is also rich in powerful antioxidants that are biologically active and capable of reducing the risk of chronic diseases.

Using a natural product for the toast can help you avoid chronic inflammation, which is often associated with diseases including metabolic syndrome, heart disease, cancer, obesity, Alzheimer’s, type 2 diabetes, and arthritis.

How To Substitute

Spread your olive oil in a griddle or large skillet and heat it over medium to high heat. Add the bread and place a heavy pan or grill press on the bread to provide sufficient weight. You can learn more about this in this video by Shan

4. Hummus

Hummus is a good substitute for butter if you are looking to improve the substance and flavor of your toast. This product comprises chickpeas, which is a low-fat food.

Chickpeas are typically rich in lean protein and provide 12 grams of muscle-building protein for every cup. This low-fat food supplies the body with plant-based protein, which is suitable for a vegetarian or anyone looking to avoid meat as a source of protein.

The protein in chickpeas can help you repair your muscles after physical exercise and build muscle mass. Hummus possesses a satiating characteristic that makes you feel full for a long time, thus helping prevent weight gain.

How To Substitute

Begin by toasting your bread if you are making a small batch or arranging your slices of bread on a baking sheet in a single layer if you are making a large batch. Then, spread your preferred quantity of hummus and sprinkle on the toppings. You can learn more about how to substitute butter using hummus from Chef Luckys Dhaba.

5. Cottage Cheese

Cheese sourced from grass-fed cows is a great source of vital nutrients that your body requires. Cottage cheese is generally soft, thus allowing you to make your toast with ease.

This product constitutes nutrients including 4.3 grams total fat, 1.7 grams saturated fat, 0.1 grams polyunsaturated fat, 0.8 grams monounsaturated fat, 17 milligrams cholesterol, 364 milligrams sodium, 104 milligrams potassium, 3.4 grams total carbohydrate, 11 grams protein, and 2.7 grams sugar.

Cottage cheese is recommended for athletes and pregnant women because it contains a lot of crucial nutrients.

Consuming an adequate amount of cottage cheese can help you develop strong and healthy bones, which can prevent osteoporosis.

How To Substitute

Substituting butter with cottage cheese for toast is easy. Begin by toasting your bread. Then, add cottage cheese to your toast and add the required toppings. Chef Sooraj Mohan demonstrates how you can make a delicious cottage cheese toast

6. Peanut Butter

Peanut butter is rich in protein content, which makes it an ideal quick-bread meal. You can combine this product with a variety of dressings.

Peanut butter usually contains additives, including sweeteners, emulsifiers, preservatives, and salt, which help strengthen the texture and boost flavor. 

You can use peanut butter for toast during breakfast since this delicious snack is rich in nutrients. Peanut butter is also available without salt, especially for people suffering from diabetes, kidney diseases, and heart problems.

This unsalted version helps such people minimize sodium or salt intake. Peanut butter also contains a low amount of saturated fat compared to regular butter. This helps lower the LDL cholesterol level in your bloodstream, consequently reducing the risk of heart disease.

How To Substitute

You can substitute butter with peanut butter for toast in a variety of ways. For smooth berry toast, spread the peanut butter onto the toast and top with sliced strawberries and raspberries. Finish by sprinkling cacao ribs on top. You can learn more about how to use peanut butter for toast from Chef Ngina’s video.

Quick Table: Amazing And Creative Recipes

RecipesCaloriesPreparation Time
Avocado Toast2605 Minutes
Toasted Coconut Butter Recipe3535 Minutes
Hummus Toast1315 Minutes

1. Avocado Toast

Begin by toasting your bread; you can achieve this by using any type of sliced bread or toast. Whole grain or crusty bread toast is more suitable for this purpose.

Mash your avocado in a small bowl using a fork and add lime, cilantro, pepper, and salt. 

Spread your mixture on the slice of bread that you have toasted and sprinkle with the pepper flakes and serve.

Suppose you are having avocado toast for breakfast; proceed to top the avocado using an egg, which you have cooked in any way you prefer. A scrambled, poached, or hard-boiled sunny side can work well for breakfast.

Calories: 260 Kcal

Preparation Time: 5 minutes

2. Toasted Coconut Butter Recipe

Preheat your oven to 350 degrees Celsius and spread the coconut into a uniform layer on a rimmed baking sheet.

Bake while stirring halfway through until your coconut turns golden in about 10 minutes. Allow it to cool slightly.

Scrape the toasted coconut into the food processor bowl and process it for about 3 minutes until the flakes become slightly liquid butter. Scrape into a jar, then refrigerate for about 20 minutes until the butter becomes firm. 

Store at room temperature after achieving the desired firmness.

Calories: 353 Kcal

Preparation Time: 5 minutes

3. Hummus Toast

Ingredients: 1 egg, two tablespoons of hummus, 4 slices of avocados, ¼ teaspoon of sesame seeds, 1 slice of brown bread, 1 tablespoon of virgin olive oil, and salt.

Begin by making scrambled eggs in your pan. Add olive oil, then break the egg into it. Proceed by scrambling the egg and adding salt. Put aside your cooked scrambled egg.

Apply hummus on your toasted bread slice. After achieving a desirable spread, apply avocado slices and scrambled eggs.

Proceed to serve by sprinkling sesame seeds on your hummus toast. Your toast is now ready to serve.

Calories: 131 Kcal

Preparation Time: 5 Minutes

Frequently Asked Questions

Can I Prepare My Avocado Toast Ahead Of Time?

Avocado toast usually lasts well for a short time, thus should not be prepared ahead of time. The bread and the avocado may not do well when stored, even for a few hours.

It is recommended to make avocado toast a few minutes before consumption. This allows you to enjoy the toast while fresh.

How Should I Store My Coconut Butter?

The storage of coconut butter depends on your climate and the time of year. Coconut butter usually becomes creamier at higher temperatures. Always consider storing your coconut butter in a pantry next to other nut butter.

You do not need to refrigerate this product as it will make spreading difficult. During the winter period, consider storing your coconut butter in a warm place, preferably in the kitchen, to maintain its smoothness.

How Do I Tell If Olive Oil Is Bad?

You can confirm the state of your olive oil by smelling it. Good olive oil usually smells fresh, while bad oil smells waxy, like crayons. You can also determine the state of this product by tasting it.

Good olive oil usually tastes like ripe green olives or fresh green grass. On the other hand, bad oil tastes like spoilt nuts or grease.

How Should I Top Hummus Toast?

You should top hummus toast liberally while considering the texture and flavor. There is a variety of hummus toast, including strawberry dessert hummus toast, tomato salsa toast, and smoked salmon sea salt hummus toast. Consider going for an option that suits you best.

Can I Consume Low-Fat Cottage Cheese?

Low-fat cottage cheese is good for your health and can help you achieve your daily protein goals. Cottage cheese also supplies your body with calcium and B vitamins, which can help you maintain healthy bones and teeth.

6 Amazing Butter Substitutes For Your Toast

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Butter substitutes on toast offer the same taste and texture, with the added bonus of healthy ingredients.


  • Avocado

  • Coconut Butter

  • Olive Oil

  • Hummus

  • Cottage Cheese

  • Peanut Butter


  • Choose your favorite substitute from the list given above
  • Follow the directions given in the recipe after having substituted the ingredient in the correct ratio

Recipe Video

Jess Smith