1
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Avocado Toast with Shrimp
There’s no debating that avocado and toast have become an iconic duo. In this recipe (as the U.S. Department of Agriculture notes) tomatoes offer fiber and lycopene, while shrimp lends lean protein to this simple but nutritionally complete meal. A light dressing of olive oil and lemon juice provides a refreshing zest, making this meal feel elegant while taking only 6 minutes to get onto the table!
contains Wheat, Shellfish
5.0 out of 7 reviews
SERVES
1
CALORIES PER SERVING
326
AUTHOR
Kelly Kennedy, RDN
PREP TIME
3 min
COOK TIME
3 min
TOTAL TIME
6 min
Ingredients
1 slice whole-wheat bread
½ avocado, cubed
5 cherry tomatoes, halved
6 medium shrimp, cooked, tails removed
2 tsp extra-virgin olive oil
1 wedge lemon
1 pinch kosher salt
1 pinch freshly ground black pepper
Directions
1 Toast the bread to your desired doneness. Top with avocado, tomatoes, and shrimp.
2 Drizzle the toast and toppings with olive oil, lemon juice, and top with a sprinkle of salt and pepper.
Nutrition Facts
Amount per serving
calories
326
total fat
21g
saturated fat
2.8g
protein
10g
carbohydrates
26g
fiber
7.7g
sugar
5.6g
added sugar
3g
sodium
424mg
TAGS:
Wheat, Shellfish, Diabetes-Friendly, Heart-Healthy, Mediterranean, High-Fiber, Anti-Inflammatory, Quick & Easy, Lunch, Dinner
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2
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Simple Smoked Salmon Toast
Smoked salmon may just be the easiest way to add more fish to your diet. As the Mayo Clinic notes, salmon is a rich source of the heart-healthy omega-3 fats we could all use to eat more of. In this easy toast recipe, smoked salmon gets topped with flavorful fresh herbs and a squeeze of lemon juice to lend flavor with minimal calories. Plus, the lemon adds a touch of vitamin C to your dish, notes the U.S. Department of Agriculture.
contains Wheat, Fin fish
5.0 out of 4 reviews
SERVES
1
CALORIES PER SERVING
330
AUTHOR
Kelly Kennedy, RDN
PREP TIME
2 min
COOK TIME
3 min
TOTAL TIME
5 min
Ingredients
2 small slices whole wheat bread
2 tsp extra-virgin olive oil
2 oz smoked salmon
1 lemon wedge
1 tbsp scallions
1 tsp fresh dill (optional)
1 pinch freshly ground black pepper
Directions
1 Toast the bread to your desired doneness. Remove the toast from the toaster and drizzle it with olive oil.
2 Top with smoked salmon, lemon juice, scallions, dill (if using), and pepper.
Nutrition Facts
Amount per serving
calories
330
total fat
13g
protein
17g
carbohydrates
33g
fiber
4.2g
sugar
6.3g
added sugar
6g
sodium
662mg
TAGS:
Wheat, Fin fish, Mediterranean, Quick & Easy, Lunch
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3
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Egg and Avocado Toast
Want to make your traditional avocado toast even more satiating? Add eggs! Enjoyed as a beautiful and nutritious breakfast, lunch, or dinner, this meal is more of an open-faced sandwich than a light breakfast dish. Plus, as the National Institutes of Health notes, eggs are a top source of choline, an essential nutrient for proper cell building and metabolism.
contains Eggs, Wheat, Soy
4.6 out of 20 reviews
SERVES
1
CALORIES PER SERVING
336
AUTHOR
Kelly Kennedy, RDN
PREP TIME
3 min
COOK TIME
5 min
TOTAL TIME
8 min
Ingredients
1 slice whole-wheat bread
1 tsp mayonnaise, preferably made with olive oil
¼ avocado, sliced
2 eggs, cooked to your liking
1 pinch kosher salt
1 pinch freshly ground black pepper
1 tbsp pepitas (shelled pumpkin seeds), for garnish (optional)
Directions
1 Toast bread to your desired doneness. Place toast on a serving plate and spread mayonnaise evenly over it.
2 Top toast with avocado and eggs and a sprinkle of salt and pepper. Garnish with pepitas, if using, and serve.
Nutrition Facts
Amount per serving
calories
336
total fat
21g
saturated fat
4.5g
protein
16g
carbohydrates
20g
fiber
4.4g
sugar
4.2g
added sugar
3g
sodium
369mg
TAGS:
Eggs, Wheat, Soy, Diabetes-Friendly, Mediterranean, Vegetarian, Low-Carbohydrate, Quick & Easy, Breakfast, Lunch, Dinner
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4
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Tuna Salad on Toast
Tuna salad is a quick lunch classic, but serving it open-faced on a toasted roll really elevates this meal. In this recipe, olive oil and Greek yogurt stand in for mayonnaise to add more protein and heart-healthy monounsaturated fats in place of the saturated fats in mayo, as the U.S. Department of Agriculturenotes.
contains Wheat, Fin fish, Dairy
4.8 out of 5 reviews
SERVES
1
CALORIES PER SERVING
461
AUTHOR
Kelly Kennedy, RDN
PREP TIME
5 min
COOK TIME
3 min
TOTAL TIME
8 min
Ingredients
1 ciabatta roll
1 can light low-sodium tuna, canned in water, drained
1 tbsp diced red onion
2 tbsp diced celery
1 tbsp extra-virgin olive oil
1 tbsp plain low-fat (1 percent) Greek yogurt
1 pinch freshly ground black pepper
Directions
1 Slice the roll in half and toast to your desired doneness.
2 Meanwhile, in a small bowl, stir together the tuna, onion, celery, oil, yogurt, and pepper.
3 Place the tuna mixture on top of the toast and enjoy!
Nutrition Facts
Amount per serving
calories
461
total fat
17g
saturated fat
2.1g
protein
40g
carbohydrates
37g
fiber
1.4g
sugar
2.1g
added sugar
0g
sodium
693mg
TAGS:
Wheat, Fin fish, Dairy, Mediterranean, High-Protein, Quick & Easy, Lunch, Dinner
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5
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Honeyed Cottage Cheese and Peach Toast
Cottage cheese is high in satiating protein and a good source of bone-building calcium, according to the U.S. Department of Agriculture. These qualities make it a great part of a well-balanced meal, especially atop a nutritious whole-grain base. Here, low-fat cottage cheese gets paired with fresh fruit for added fiber, vitamins, and minerals. You can make this dish even more refreshing by incorporating a dash of mint.
contains Wheat, Dairy
5.0 out of 7 reviews
SERVES
4
CALORIES PER SERVING
324
AUTHOR
Kelly Kennedy, RDN
PREP TIME
3 min
COOK TIME
3 min
TOTAL TIME
6 min
Ingredients
1 baguette, preferably whole-grain, sliced into 16 even pieces
2 cup low-fat, unsalted cottage cheese
1 ½ tbsp honey
3 medium peaches, thinly sliced
1 cup fresh blueberries
Fresh mint, for garnish (optional)
Directions
1 Preheat oven to 400 degrees, F. Place the bread slices on a baking sheet and place it in the preheated oven. Bake until golden brown, about 3 to 4 minutes.
2 Top each bread slice with cottage cheese and a thin drizzle of honey. Top each with peach slices, blueberries, and mint, if desired. Serve immediately.
Nutrition Facts
Amount per serving
Serving size4 rounds
calories
324
total fat
5g
saturated fat
0.8g
protein
21g
carbohydrates
51g
fiber
4.7g
sugar
24.5g
added sugar
7.6g
sodium
312mg
TAGS:
Wheat, Dairy, Heart-Healthy, Vegetarian, Family-Friendly, Quick & Easy, Breakfast, Lunch
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6
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Protein-Packed Beans on Toast
Beans may seem counterintuitive for a morning meal in the United States, but beans on toast is a traditional breakfast in the United Kingdom. Nutritionally speaking, beans for breakfast (or any meal, really) are a smart choice, too — they pack fiber and protein, per the U.S. Department of Agriculture. Plus, this no-frills dish offers a fast way to get a complete meal on the table in a hurry (translation: It’s perfect for busy weekdays and nights).
contains Wheat, Dairy
5.0 out of 4 reviews
SERVES
1
CALORIES PER SERVING
342
AUTHOR
Kelly Kennedy, RDN
PREP TIME
2 min
COOK TIME
5 min
TOTAL TIME
7 min
Ingredients
1 whole-wheat roll, sliced in half
¾ cup canned low-sodium fava beans or your favorite beans, drained and rinsed
2 tablespoons shredded cheddar
2 lettuce leaves or fresh tomato slices (or both)
Directions
1 Toast the roll to your desired doneness and then place it on a serving plate.
2 Top the toast with beans and cheese and return to the toaster oven until the cheese is melted, about 2 to 3 minutes. Top with lettuce and/or tomatoand enjoy!
Nutrition Facts
Amount per serving
calories
342
total fat
8g
saturated fat
3.5g
protein
18g
carbohydrates
51g
fiber
12.7g
sugar
13g
added sugar
0.6g
sodium
474mg
TAGS:
Wheat, Dairy, Mediterranean, Vegetarian, High-Fiber, Quick & Easy, Lunch, Dinner
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7
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Mediterranean Toast
This recipe allows you to eat like a Greek with Mediterranean staples like fresh feta and sliced peppers (any color — green, yellow, red, or orange!) will do. You’ll get fiber from those peppers as well as via the hummus and bread plus vitamin C from the former, notes the U.S. Department of Agriculture. Stocking up on C is a boon to your immune system: Research suggests many popular claims around this antioxidant are overblown, but C could indeed help reduce the duration of the common cold.
contains Wheat, Sesame, Dairy
4.8 out of 5 reviews
SERVES
1
CALORIES PER SERVING
444
AUTHOR
Kelly Kennedy, RDN
PREP TIME
3 min
COOK TIME
5 min
TOTAL TIME
8 min
Ingredients
1 tsp extra-virgin olive oil
1 cup sliced peppers and red onions
1 pinch freshly ground black pepper
2 slices brown bread or rye bread
¼ cup hummus
1 tbsp crumbled feta
Directions
1 Place a medium frying pan over medium heat. Add the oil, peppers, onion, and black pepper and cook, stirring occasionally, until the vegetables are softened, about 5 to 7 minutes.
2 Meanwhile, place the bread in the toaster oven and cook to your desired doneness. Remove the toast and place it on a serving plate. Top each slice of toast with half of the hummus, sauteed vegetables, and feta cheese.
Nutrition Facts
Amount per serving
calories
444
total fat
17g
saturated fat
3.5g
protein
17g
carbohydrates
59g
fiber
1.9g
sugar
9.5g
added sugar
4.8g
sodium
743mg
TAGS:
Wheat, Sesame, Dairy, Mediterranean, Vegetarian, Quick & Easy, Lunch, Dinner