Toast is evolving beyond simple buttered slices paired with breakfast eggs. With the rise of trendy toppings like avocado, toast is becoming a versatile option for snacks and meals. The type of bread used is crucial for both flavor and nutrition, according to registered dietitian Samina Qureshi. Sourdough bread is a standout choice due to its fermented nature, which can make it easier to digest for those with sensitivities. Morgan Walker, another registered dietitian, also supports whole-grain bread for its higher fiber content and essential nutrients compared to refined grains.

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While toast serves as a good base, experts suggest topping it with protein and healthy fats or additional fiber to create a more balanced meal. Qureshi emphasizes that this combination can prolong energy and enhance taste.

Here are some nutritious topping combinations:

1. **Hummus + cherry tomatoes + pumpkin seeds + feta**: Spread hummus on toast and layer with sliced cherry tomatoes, pumpkin seeds, and crumbled feta. The pumpkin seeds add magnesium and healthy fats, while hummus and feta contribute protein.

2. **Avocado + smashed white beans or edamame + arugula and/or tomato**: Mix half an avocado with white beans or edamame and top with arugula or sliced tomatoes. This provides healthy fats, protein, and fiber.

3. **Cottage cheese + blueberries + pistachios**: Combine cottage cheese, blueberries, and chopped pistachios for a mix of protein, fiber, and healthy fats.

4. **Chickpeas + sardines**: Spread smashed chickpeas on sourdough and top with tinned sardines. This combination is rich in omega-3 fatty acids and offers a dairy-free source of vitamin D and calcium.

5. **Avocado + smoked salmon + sriracha**: Pair half an avocado with smoked salmon and a drizzle of sriracha for a flavorful breakfast rich in fiber and omega-3 fatty acids.

6. **Peanut butter + banana + hemp seeds**: A classic combination, this topping offers additional fiber, protein, and omega-3 fatty acids.

7. **Cottage cheese + pumpkin puree + pumpkin seeds + apple or pear**: Top toast with cottage cheese, pumpkin puree, and slices of apple or pear for protein and fiber, enhanced by seeds and a sprinkle of cinnamon for flavor.

8. **Avocado + fried egg + turkey bacon**: For a satisfying lunch, combine smashed avocado, a fried egg, and turkey bacon on sourdough toast, seasoned to taste.