I personally love toast. I have it at least once; sometimes even twice per day.
Some would consider this unhealthy.
However, vegan toast recipes that are varied and contain the right combination of ingredients can definitely be part of a well-balanced vegan diet.
For a nutrient-rich toast, I aim to use the same combination of ingredients as any of my other vegan meals.
That is, I try to combine a source of carbs with a source of plant protein, some vitamin and mineral-rich fruit or veggies, and a touch of plant fat.
Fail-proof formula for nutritious vegan toast
Here’s what it would look like if I was to turn this formula into an equation:
Whole grain toast + vegan spread + protein-rich toppings + fruit or veggie-based garnish
Generally speaking, the toast is the source of carbs, the spread is the source of fat, and the toppings are the source of protein. I then add some fruit and veggie as a garnish or side.
Here are a few additional tips to keep in mind if you want to take your vegan toast ideas to the next (nutritious) level.
Make sure to add sufficient protein: load that toast up with at least as much vegan protein as there is toast!
Add enough veggies: aim for at least twice as many veggies as there is toast. This usually means adding a side of veggies, even if there are already some on your toast. Feel free to swap veggies for fruit when using a sweet spread.
Favor whole food spreads over processed ones: for instance, pesto, hummus or tapenade over vegan mayo or ranch dressing. This will naturally add extra nutrients to your meal.
Combining components is perfectly okay: for instance, your vegan spread may also be rich in protein. In this case, you can choose to add a protein-rich topping (for additional protein) or skip it.
Having a combination of all of these components is the key to keeping you full and satisfied.
I, for one, am less likely to feel hungry an hour after eating my toast when following this exact formula combined with the tips above. .
In sum: A balanced vegan toast should contain some whole grains, be topped with some vegan protein, and accompanied by some extra veggies.
Best breads for vegan toast
Toast can be both delicious and nutritious.
Bread has been around for centuries. However, over time, it has gone from being homemade from freshly milled grains, to store-bought, from highly refined grains.
No wonder bread has gotten a reputation of being unhealthy.
That said, it doesn’t have to be. And this starts with picking the most nutrient-rich bread you have access to.
Whether making your own or purchasing one, make sure it contains whole grains.
Whole grains will be more nutritious than processed grains, from which the fiber-rich bran and nutrient-rich germ have been removed.
If you’re purchasing your bread from a bakery or grocery store, take a peek at the ingredients list and look for the word “whole”.
Don’t let yourself be fooled by the word “multigrain” or “brown”.
The first simply means that the bread contains several types of grains, but doesn’t guarantee that these grains are whole. The second often refers to the color of the bread, not necessarily the fact that it’s made from whole grains.
Making the switch from refined- to whole-grain bread will certainly increase the nutrition value it offers. If you have difficulty digesting bread, you may want to give sourdough bread a try.
Sourdough fermentation can make bread easier to digest, especially for people with irritable bowel syndrome (IBS) (1).
Keep in mind that most sourdough bread isn’t made from whole grains. So try to purchase (or make) a whole grain sourdough bread to reap the most nutrition benefits.
In sum: Switch your white bread for bread made with whole grains. This ensures your bread is richer in fiber and nutrients. You may benefit from trying sourdough bread, especially if you find bread difficult to digest.
Best protein toppings for vegan toast
Protein is key to helping you feel nourished and satisfied after a meal.
If you’re feeling hungry shortly after eating toast, lack of protein is the likely culprit. The solution is to simply add more protein to your toast.
Protein-rich vegan toppings
Here are a few of my favorite protein-rich toppings to pick from:
Ground flaxseeds, chia seeds, or dehulled hemp seeds: these are a great way to add extra protein, fiber, and nutrients to any meal. I tend to sprinkle some on everything we eat, including vegan toast.
Lentils: my favorite way to add lentils to toast is to use leftovers as toppings. Lentils in tomato sauce or lentil coconut Dahl are great candidates for this.
Nuts or seeds: chop and sprinkle them on toast, blend them to make almond ricotta or cashew-based vegan cream cheese or spread them as butter on toast.
Refried beans: I top this protein-rich spread with some salsa, and sliced avocado. I sometimes add a few crushed corn chips for some extra crunch.
Roasted chickpeas: I often add roasted chickpeas as a topping to a hummus or tahini spread.
Seitan: you can buy it pre-made but it’s also really easy to make your own. It makes a great topping to toast, especially when thinly sliced and pan-fried on both sides.
In sum: Whether sweet, savory or neutral, spreads can add a touch of extra flavor to your vegan toast.
Best garnishes for vegan toast
Garnishes help turn your vegan toast ideas into a well-balanced meal.
This is especially true if you make sure to include at least one fruit or vegetable-based garnish to your toast, with extra fruit and veggies on the side.
Here are a few of my go-to garnishes.
Feel free to use them for inspiration when it comes to your own vegan toast ideas.
In sum: Garnishes are a great way to add fruit and veggies to your vegan toast. Make sure to add extras on the side to make it a well-balanced vegan meal.
My 27 favorite vegan toast ideas
Here are a few of my favorite vegan toast creations you can use for inspiration.
As per usual, I’ve tried to source each vegan toast recipe included below from a vegan recipe creator. My hope is that this will help you discover a few new places to source delicious vegan recipes from.
In sum: Use these vegan toast ideas for inspiration, or as a delicious starting point when trying to come up with your own well-balanced vegan toast creations.
To sum it all up
Now that I’ve shared my favorite vegan toast ideas with you, I’m curious to hear about your own.
I encourage you to share those in the comments below, so we can all get inspired from them!
If you want to double-check whether a vegan toast recipe you’ve found online is well-balanced, simply plug in its ingredients into the vegan toast formula I’ve shared above. Then add any missing toppings as needed.
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