The healthiest toast spreads are nutrient-dense options like avocado, nut butters (natural, no added sugar/salt), hummus, or ricotta cheese, offering healthy fats, protein, or calcium instead of empty calories or excessive sugar/saturated fat found in butter, sugary jams, or chocolate spreads. For a sweet fix, homemade chia seed jam or unsweetened apple butter are great choices, while a drizzle of extra virgin olive oil provides heart-healthy fats.
For a savory twist, hummus is a great dairy-free spread. Made from chickpeas, tahini, and olive oil, it adds protein and creaminess to toast. Try it plain or topped with cucumbers, roasted red peppers, or sprouts.
5 Healthier Substitutes for Butter when Baking
Almond or peanut butter is a healthy spread for bread, hard boiled egg and smashed avocado is also a great choice as they have good amounts of micronutrients healthy fats and protein.
Neither Vegemite nor peanut butter is definitively "healthier"; they offer different benefits, with peanut butter generally winning for overall nutrients (healthy fats, protein, vitamins E/B6, minerals) but being calorie/fat-dense, while Vegemite excels in B vitamins (thiamin, folate) and is low in fat/sugar, making it great for hydration and weight control but very high in sodium, so the best choice depends on your health goals and portion control.
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Why would peanut butter before bed help you fall asleep? There are a couple reasons. Peanut butter contains tryptophan which is a precursor to serotonin which can have a calming effect on your brain. It is also high in healthy fats which can help stabilize your blood sugar.
Which spread is better for my heart — butter or margarine? Margarine often tops butter when it comes to heart health. Margarine is a blend of oils that are mostly unsaturated fat. Butter is made from cream or milk.
Butter alternatives
Start with a wholesome loaf. Ideally choose a whole grain bread with at least a few grams of fiber. Head here for my post on how to choose a healthy bread. Add a favorite spread, such as nut and seed butters, cottage cheese, cream cheese, all-natural jam, avocado, hummus, or tapenade.
There's a lot of conflicting information about saturated fats. Should I eat them or not? The American Heart Association recommends limiting saturated fats to less than 6% of total calories. Saturated fats are found in butter, cheese, red meat, other animal-based foods and tropical oils.
5 healthy toast toppings
Here are a few you can test out.
Grass-Fed Butter
This fat profile is healthier for your heart than traditional butter, so I'd consider it the healthiest butter. Grass-fed butter may also be creamier and softer, making it easy to spread over toast.
Yes! When made with wholesome ingredients like fresh eggs and wholegrain bread, toast and scrambled eggs are a well-balanced breakfast. Packed with protein, satisfying fats, and plenty of nutrients, it keeps you fuller for longer while supporting steady energy throughout the morning.
Put your hands up for our 10 healthy toast recipes:
Here's the low-down on nine options.
What are butter alternatives for baking?
Flora Buttery spread offers a fantastic lower-fat alternative to butter, ideal for baking and pan frying. Not only is it lower in saturated fat, but it's also enriched with omega-3, adding a healthy touch to your meals.
Mary Berry always uses stork soft margarine, so do I, I went to a show years ago , and I spotted the spread, she was not advertising it.
Lurpak plant-based alternative to butter
Its nutritional profile is a strong point: low in saturated fat, low in processing and palm oil-free. Packaging includes a non-home-recyclable insert, which is a minor letdown.
Even though butter is a better choice over margarine, people who are overweight or obese are often advised not to consume butter. For such people, margarine with low or no trans fat is sometimes considered to be the best option, since it may prevent increases in blood cholesterol level and heart disease.
If it's opened and you can't recall how long it's been there, it's also a good idea to toss it out—even if it's within the "use by" date. Peanut butter will also give you signs when it's gone bad, including a bitter or metallic odor and a darkened, dry appearance.
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The healthiest peanut butter is one with minimal ingredients, ideally just peanuts (and maybe salt), avoiding added sugars, hydrogenated oils, and preservatives, with brands like Crazy Richard's, Smucker's Natural, and Aldi's Own (Oh So Natural) often recommended for their simple, minimally processed formulas. Look for a short ingredient list, natural oil separation (which signals no added oils), and high ratings for protein, fiber, and healthy fats, with crunchy varieties often preferred for texture.