200-Calorie Ideas for Toast

By Sidney Fry, MS, RD
November 27, 2012
Credit: Photo: Kang Kim
The hot, crunchy breakfast standby, now decked out with savory and sweet toppings for 200-calorie (or fewer) meals to keep weekday mornings interesting.
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Ricotta-Pistachio Toast

Credit: Photo: Kang Kim

Spread 2 tablespoons light ricotta cheese (we love Calabro’s part-skim) on crusty whole-grain bread. Drizzle 1 teaspoon olive oil over ricotta. Sprinkle with 1 tablespoon crushed dry-roasted salted pistachios.

CALORIES: 176; FAT: 10.9g (sat 2.6g); SODIUM: 137mg

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Garlicky Beans on Toast

Credit: Photo: Kang Kim
Heat 1 teaspoon olive oil, 1⁄4 cup canned white beans, 1 minced garlic clove, and 1⁄4 teaspoon crushed red pepper over medium heat. Spoon over sourdough. Sprinkle with fresh rosemary and parsley.

CALORIES: 179; FAT: 5.6g (sat 0.7g); SODIUM: 168m

 

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Green Eggs and Ham

Credit: Photo: Kang Kim
Spread 1 teaspoon pesto on a slice of toasted ciabatta. Top with 1 (3⁄4-ounce) slice Canadian bacon and 1 soft-boiled egg (or scrambled, if preferred). Sprinkle with thinly sliced fresh basil.

CALORIES: 200; FAT: 9.1g (sat 2.6g); SODIUM: 499mg

 

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Cheddar 'n' Apple Cinnamon-Raisin Toast

Credit: Photo: Kang Kim
Melt 3⁄4 ounce shredded sharp cheddar cheese over toasted cinnamon-raisin bread. Top with thinly sliced Granny Smith apple.

CALORIES: 180; FAT: 8.6g (sat 4.5g); SODIUM: 237mg

 

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Curiously Citrus Chocolate Toast

Credit: Photo: Kang Kim
Spread 1 tablespoon chocolate-hazelnut spread (such as Nutella) on a slice of crusty French bread. Top with fresh orange segments; sprinkle with sea salt.

CALORIES: 191; FAT: 5.6g (sat 1.8g); SODIUM: 312mg

 

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By Sidney Fry, MS, RD