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10 Healthy Butter Substitutes for Toast (Very Tasty!)

Lisa Price
Last Updated on
by Lisa Price

Are you out of butter but still want some toast? A healthy butter alternative is the next best thing.

Butter substitutes often contain oils or plant-based fats and taste comparable to genuine butter.

You have many options, from tofu and butter beans to avocado and almond butter. Give these alternatives a try and see which one you like the best.

Toast
Toast

Tasty Substitutes for Butter on Toast

  • Vegetable oil spread
  • Butter-flavored spray
  • Cream cheese
  • Organic coconut spread
  • Butter Beans
  • Tofu
  • Avocado
  • Almond butter
  • Unsalted peanut butter
  • Hummus

1. Use Vegetable Oil Spread Instead of Butter

Vegetable oil spreads are produced from the seeds or nuts of plants and can replace butter in toasts. They are usually made from soybean or canola oils. Other ingredients include salt, leavening agents, sodium bicarbonate, and flavoring preservatives.

Vegetable oil spread
Vegetable oil spread

Vegetable oil spread tastes somewhat sweet and vaguely resembles tofu. The flavor is really mild and almost unnoticeable when you spread it on a piece of toast.

2. Use Butter-Flavored Spray on Toast

Butter-Flavored Spray
Butter-Flavored Spray

You may reduce your calorie intake by using a cooking spray instead of butter. Most sprays have about 1 calorie per spray, while butter has between 100 — 120 calories per tbsp.

While some products rely on artificial flavoring, many have olive and canola oil as their main ingredients. However, if you want to go additive-free, this alternative might not be the right choice.

3. Use Cream Cheese as Alternative to Butter on Toast

Cream Cheese
Cream Cheese

Cream cheese is a better option than butter since it’s lower in calories and fat. 3 oz of butter has over 81 gr of fat, 51 gr of saturated fat, and 215 mg of cholesterol. In contrast, a 3 oz portion of cream cheese has 28.6 gr of fat, 18 mg of saturated fat, and 90 mg of cholesterol.

Cream cheese, however, doesn’t taste similar to butter. The flavor of cream cheese is delicate and sweet with a delightful hint of tang. If you don’t want it to overpower your toast, or you’re looking for something more similar to butter, you might want to skip this spread.

4. Organic Coconut Spread

Organic Coconut Spread
Organic Coconut Spread

This spread has no artificial flavors or preservatives and is made from organic, pure coconut. You can find it in grocery stores or health stores.

It’s a great, nutritious alternative to butter on toast. Since organic coconut oil is the only ingredient, it has incredible health benefits.

The coconut flavor comes through in a coconut spread. It’s somewhat sweet and nutty, perfect on a toast! But this option certainly isn’t for you if you’re not a fan of coconut.

5. Butter Beans

Butter Beans
Butter Beans

Butter beans are a creamy legume with a buttery texture and taste. You can mash or puree them and spread them on toast with jam and peanut butter.

They are very healthy too — 1 cup of butter beans contains 2 gr of fiber and no fat. Butter beans from a can are pre-cooked and ready for mashing or pureeing.

Just don’t eat raw butter beans, as they contain high levels of cyanide.

6. Tofu

Tofu
Tofu

Tofu is made using condensed soy milk and has a mild flavor reminiscent of beans. If you’re looking for something that won’t overpower the flavor profile of your toast, this is a good choice.

Tofu has a high protein content — 22 g per cup — yet it’s low in calories, making it a perfect protein source for breakfast. Furthermore, tofu contains all eight essential amino acids, iron, and calcium.

Are you looking to buy TOFU? See where to find tofu in the grocery store.

7. Use Avocado to Replace Butter for Toast

Avocado
Avocado

Avocado is healthier than butter — one avocado contains the same fat as two tablespoons of butter. It spreads well on toast and has a lot of heart-healthy monounsaturated fats. It also contains a lot of potassium, which decreases blood pressure.

Ripe avocados have a velvety, nutty, almost buttery flavor that goes well with other flavors like tomatoes, hummus, paprika, feta, olive oil, and black pepper. Plus, it makes you feel full, despite being healthy.

8. Almond Butter

Almond Butter
Almond Butter

One portion of almond butter has 98 calories, along with about 8.9 gr of fat and 3.4 gr of protein.

It also has vitamins and minerals, including vitamin E, magnesium, and calcium, in addition to heart-healthy monounsaturated fats.

Almond butter tastes like peanut butter but it’s nuttier and richer. You can find smooth and chunky spreads, depending on your preference. It’s a satisfying substitute for peanut butter on toast for people allergic to peanuts.

9. Unsalted Peanut Butter

Unsalted Peanut Butter
Unsalted Peanut Butter

Unsalted peanut butter is nothing more than 100% roasted peanuts.

Peanut butter is high in monounsaturated fats, which can help decrease cholesterol, as well as potassium, vitamin E, magnesium, and fiber. It’s also high in protein, with one serving containing 3.6 grams.

If you want a healthy alternative to butter, make sure to choose an unsalted variety — salt raises high blood pressure and is bad for your heart. When making toast, a great idea for combining peanut butter is with something sweet yet sour — like berries — strawberries, blueberries, and raspberries.

10. Hummus

Hummus
Hummus

Hummus tastes wonderful smeared over toast for breakfast. It’s a creamy paste with a flavorful umami undertone. It has a smooth texture that goes well with crunchy toast and roasted veggies. It’s garlicky, tangy, and flavorful.

Hummus is not only delicious, but it’s also nutrient-dense — protein,  fiber, manganese, folate, copper, zinc, iron, and thiamin are all present in this spread.

Savory & Sweet Butter-Free Recipes For Toast

Is there anything toast doesn’t go well with? There are countless super-tasty options, and we want to share some.

Hummus Toast

Take some toasted bread and spread some hummus on it. Add slices of cucumber, cut-up olives, and goat cheese crumbles on top. There it is — a toast with layers of creamy, crispy, and salty flavors.

Smokey Salmon Toast

Grab a piece of toasted bread and spread a generous amount of cream cheese on it, then top it with smoked salmon, cucumber slices, thinly sliced red onions, capers, and, if you prefer, a sprig of fresh dill. You’ve created a delicious salmon toast that’s excellent for Sunday mornings — creamy and smoky.

Tuna Melt Toast

First, spread tuna salad — flavored with pickles, onion, and a little Dijon or spicy brown mustard — onto a slice of toasted bread. Add some white parmesan cheese on top, and then place this under a broiler or in a toaster oven to melt.

Scramble Toast

Mash or puree some avocado on a slice of toasted bread, then add some scrambled eggs on top. Add a generous amount of sprouts along with dried chili flakes. Any type of sprout will do — lentils, chickpeas, beans — the choice is yours.

Poached Toast

You’ll need toasted bread, cherry tomatoes, mashed avocado, and a flawlessly poached egg on top for this dish. Add some freshly cut chives, salt, and pepper to taste. This is a gourmet breakfast you can eat every day.

Almond Toast

Who said desserts weren’t appropriate for breakfast? Spread a thick coating of almond butter on a piece of toast and top with sliced almonds and fresh raspberries.

Peanut Butter Toast

To begin, toast one slice of bread and generously smear it with peanut butter. Layer sliced strawberries and cinnamon on top. Last but not least, you can spray some honey over it for an extra touch of sweetness.

Greek Yogurt Toast

Spread greek yogurt on a slice of toast and add some almond butter on top. Add a few sliced strawberries, blueberries, bananas, and chia seeds, and serve. You can also use coconut cream.

Cheesecake Toast

Your toasted bread for this dish should have a layer of cream cheese, followed by some frozen mixed berries. Serve the dish after adding a fresh lime spring. It tastes like cheesecake on toast.

Conclusion

We hope you feel inspired to try at least one healthy butter substitute for toast. You have a bunch of options — vegetable oils, sprays, and spreads with a mild taste to hummus, peanut butter, and avocado — each bringing a unique taste to your toast.

If you’re feeling up for it, try some of our sweet and savory butter-free toast recipes — scramble toast and cheesecake are our favorites.

About Lisa Price
Lisa Price
Lisa is Food Champ's resident fitness enthusiast and nutrition expert. She holds a nutrition degree in her home state of Florida and works for a large health system to ensure sound nutrition and dietetics information is passed on to all members.
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