Toast is not just for breakfast anymore. Here’s how to turn a humble piece of bread into a crispy, fuss-free power meal, day or night.

Just the smell of toast is enough to make anyone’s mouth water, and now this breakfast staple is topping trendy restaurant menus across the country, starring in main courses to be eaten with a fork and knife. And why not? A great slice of bread is the perfect canvas on which to layer unique, nutritious ingredients that go way beyond butter. If you ask us, the toast trend is the best thing since, well, you know! Time to break bread!

Strawberries are an excellent source of vitamin C and manganese and also contain a decent amount of folate (vitamin B9) and potassium.

PB&J Yogurt Parfait Toast

Hands-On Time: 15 Minutes

Cook Time: 7 Minutes

Makes: 4 Servings

This grown-up version of PB&J reminiscent of a parfait includes Greek yogurt for muscle-friendly protein and strawberries for a payload of vitamin C. What’s more, the hefty amounts of soluble fiber in the chia seeds helps thicken the jam, keeping your blood sugar on an even keel all morning long.

INGREDIENTS

• 2 cups strawberries, quartered
• 3 tbsp chia seeds
• 1 tbsp honey
• 1 tbsp lemon juice
• 1½ cups plain Greek yogurt
• 1 tsp vanilla extract
• 4 slices toast
• ½ cup all-natural peanut butter
• 4 tbsp cacao nibs (optional)

DIRECTIONS

Place strawberries in a saucepan and cook over medium heat until they begin to break down, about 5 minutes. Mash into a chunky puree. Stir in chia seeds, honey and lemon juice and cook another 2 minutes. Remove from heat and let cool at least 1 hour to thicken. In a small bowl, combine yogurt and vanilla. Spread 2 tablespoons peanut butter on each slice of toast. Layer on vanilla yogurt and strawberry jam. Sprinkle with cacao nibs (if using).

Nutrition Facts (per serving): 417 calories, fat 23 g, carbs 38 g, fiber 11 g, sugar 16 g, protein 22 g, sodium 153 mg

Switch Hits

• Use raspberries instead of strawberries.
• Swap almond or cashew butter for peanut butter.
• Trade Greek yogurt for Skyr.

For sunny-side up eggs, cook until whites are set and outer edges start to curl. For over-easy, flip and cook an additional 30 seconds.

Huevos Rancheros Toast

Hands-On Time: 20 Minutes

Cook Time: 5 Minutes

Makes: 4 Servings

This hearty Mexican farm staple features tortillas and eggs adorned with warm salsa — and this toast version is just as satisfying. The pinto beans contain satiating fiber, the avocados deliver heart-healthy fat and a tomato-based salsa brings a super dose of the anti-cancer antioxidant lycopene to the breakfast table.

INGREDIENTS

• 1 can (15 oz) pinto beans, rinsed and drained
• 1 avocado, peeled, pitted and diced
• juice of ½ lime
• ¼ tsp salt
• 1 tsp canola or grapeseed oil
• 4 large eggs
• 4 slices toast
• 1 cup salsa, warmed
• 1 cup shredded Monterey Jack cheese
• 1/3 cup sliced cilantro

DIRECTIONS

Place pinto beans, avocados, lime juice and salt in a food processor container and pulse until chunky. Place a small nonstick pan over medium-low heat. Add oil and swirl to coat. Carefully crack eggs into skillet. For sunny-side up, cook until whites are set and outer edges start to curl. For over-easy, flip and cook an additional 30 seconds. Spread bean mixture on toast, and top each with 1 egg and salsa. Sprinkle on cheese and cilantro.

Nutrition Facts (per serving): 422 calories, fat 24 g, carbs 31 g, fiber 10 g, sugar 4 g, protein 23 g, sodium 640 mg

Switch Hits

• Use black beans instead of pinto beans.
• Sprinkle on grated havarti in lieu of Monterey Jack.
• Replace store-bought salsa with homemade pico de gallo.

Pork and Minty Pea Hummus Toast

Hands-On Time: 20 Minutes

Cook Time: 18 Minutes

Makes: 4 Servings

Vibrant and savory, this open-faced sandwich delivers some serious lunchtime gastro magic. The pork tenderloin is a fantastic source of lean protein, while the peas and red peppers deliver an immune-boosting dose of vitamin C. Bonus: The pea mixture is quick and easy to make and, along with the pork, can be prepared a few days ahead of time.

INGREDIENTS

• 4 slices toast
• 1 cup roasted red peppers, sliced

Pork

• 1 lb pork tenderloin
• 1/8 tsp salt

Pea Hummus

• 1½ cups fresh or frozen (thawed) peas
• ½ cup fresh mint
• 2 tbsp tahini
• 1 tsp lemon zest
• juice of ½ lemon
• 1 shallot, minced
• 1 garlic clove, minced
• ¼ tsp cayenne
• ¼ tsp ground cumin
• ¼ tsp salt
• ¼ tsp black pepper

DIRECTIONS

Heat oven to 400 F. Place pork on a greased or parchment-paper-lined baking sheet. Season with salt and black pepper. Roast until pork reaches an internal temperature of at least 145 F, about 18 minutes. Let rest 5 minutes, then slice into ½-inch rounds. Place peas, mint, tahini, lemon zest, lemon juice, shallots, garlic, cayenne, cumin, and salt and pepper in a food processor container and blend until slightly chunky. Spread pea hummus on toast. Top with pork slices and roasted red peppers.

Nutrition Facts (per serving): calories 299, fat 8 g, carbs 26 g, fiber 6 g, sugar 5 g, protein 32 g, sodium 434 mg

Switch Hits

• Swap pork for chicken or turkey.
• Use basil instead of mint.
• Replace roasted red peppers with Peppadews.

Zesty salmon toast recipe.

Zesty Salmon Toast

Hands-On Time: 20 minutes

Cook Time: 12 Minutes

Makes: 4 Servings

This riff on a traditional bagel and lox is guaranteed to bid adieu to your #saddesklunch. Salmon supplies plenty of mood-boosting omega-3 fats, and according to a study published in Pharmacognosy Reviews, the quercetin in onions helps reduce inflammation. As for the arugula, it contains a host of nutrients, including vitamin K for strong bones and vitamin A for improved immunity.

INGREDIENTS

• 4 slices toast
• 1 cucumber, shaved into ribbon

Salmon

• 1 lb salmon fillets
• 1/8 tsp salt
• 1/8 tsp black pepper

Onions

• 1 cup red onions, thinly sliced
• 1 tbsp fresh lemon juice
• ½ tsp sugar
• ¼ tsp salt

Cream Cheese Spread

• 1/3 cup cream cheese
• 2 tbsp dill, chopped
• 2 tbsp horseradish
• 1 tbsp capers
• 2 tsp lemon zest

Salad

• 2 cups arugula
• 1 tsp red wine vinegar
• 1 tsp olive oil

DIRECTIONS

Preheat oven to 325 F. Place salmon on a greased baking sheet and season with salt and black pepper. Bake 12 minutes, or until flesh is barely cooked through in the center. When cool, gently break into 2-inch chunks. Place onions, lemon juice, sugar and salt in a bowl. With your hands, massage onions until tender and pink, about 2 minutes. Chill until ready to use. In a separate bowl, combine cream cheese, dill, horseradish, capers and lemon zest. In a larger bowl, toss arugula with vinegar, olive oil and salt. Spread cream cheese mixture on toast. Top with arugula, cucumbers, salmon and red onions.

Tip: Make this salmon and cream cheese mixture up to two days in advance.

Nutrition Facts (per serving): calories 488, fat 27 g, carbs 21 g, fiber 4 g, sugar 6 g, protein 30 g, sodium 625 mg

Switch Hits

• Top with rainbow trout instead of salmon.
• Replace cucumbers with shaved asparagus.
• Swap cream cheese for softened goat cheese.

Use sweet potatoes as a “toast” to reduce the starchy calories of bread and replace them with a bevy of beneficial nutrients.

Butter Chickpea Sweet Potato Toast

Hands-On Time: 25 Minutes

Cook Time: 20 Minutes

Makes: 4 Servings

As a “toast,” sweet potatoes reduce the starchy calories of bread and replace them with a bevy of beneficial nutrients, including immune-revving beta carotene, which research has also shown slows cognitive decline. The chickpeas provide a ton of plant protein and fiber, and cashew butter delivers important micronutrients such as iron to form red blood cells, and copper and phosphorous for improved tissue repair.

INGREDIENTS

Sweet Potatoes

• 2 large sweet potatoes
• 2 tsp canola oil, divided
• 1/8 tsp salt

Chickpea Mixture

• 2 tsp canola oil
• 2 garlic cloves, minced
• 2 tsp curry powder
• 2 tsp garam masala
• ¼ tsp cayenne
• ¼ tsp salt
• ¼ tsp pepper
• 1 (28 oz) can diced tomatoes
• 1/3 cup unsalted raw or roasted cashew butter
• 1/3 cup water
• 3 cups canned or cooked chickpeas
• 3 cups baby spinach
• ½ cup chopped cilantro
• ¼ cup unsalted roasted pumpkin seeds

DIRECTIONS

Preheat oven to 400 F. Line a baking sheet with parchment paper. Trim ends off sweet potatoes and cut lengthwise into ¼-inch slices. Place slices on baking sheet in a single layer, brush tops with 1 teaspoon oil and season with salt. Roast 10 minutes, flip, brush with remaining oil and cook another 10 minutes, or until fork-tender. Meanwhile, heat 2 teaspoons oil over medium in a large skillet. Add garlic, curry powder, garam masala, cayenne, salt and pepper and cook, stirring frequently, until fragrant, 30 to 60 seconds. Add tomatoes and bring to boil, then reduce to simmer and cook, stirring occasionally, until sauce thickens, about 12 minutes. Add cashew butter and water and stir until smooth. Add chickpeas and cook until heated through, then stir in spinach and cilantro. Top sweet potato toast with chickpea mixture. Sprinkle with pumpkin seeds.

Nutrition Facts (per serving): calories 524, fat 24 g, carbs 61 g, fiber 14 g, sugar 7 g, protein 21 g, sodium 586 mg

Switch Hits

• Stir in baby kale instead of spinach.
• Use navy beans in lieu of chickpeas.
• Trade cashew butter for sunflower butter.

Chicken Potpie Tartine

Hands-On Time: 20 Minutes

Cook Time: 14 Minutes

Makes: _ _4 Servings

This deconstructed chicken potpie will make you feel all cozy inside — and is way easier to make than the traditional version. The mushrooms and chicken thighs contain selenium, which helps boost immunity and prevent cell damage, and the asparagus is loaded with vitamin K to prevent heart disease as well as potassium, which has been shown to reduce blood pressure.

INGREDIENTS

• 4 tsp canola oil, divided
• 1 lb boneless chicken thighs
• 3 cups sliced cremini mushrooms
• ¼ cup all-purpose flour
• 2½ cups low-sodium chicken broth
• 1 medium carrot, sliced
• 2 cups asparagus, chopped
• 2 tsp Italian seasoning
• ½ tsp salt
• ¼ tsp black pepper
• 4 slices toast
• 1/3 cup parsley, chopped

DIRECTIONS

Heat 2 teaspoons oil in a large skillet over medium. Add chicken and heat until cooked through, flipping once, about 5 minutes per side. Remove from pan. When cool enough to handle, slice into strips. Add remaining oil to pan, then add mushrooms and heat until softened, about 4 minutes. Sprinkle in flour and cook 1 minute, stirring constantly. Add stock, carrots, asparagus, Italian seasoning, salt and pepper and simmer 5 minutes, or until asparagus is tender and sauce has thickened. Add cooked chicken and heat through. Top toast with chicken mixture and sprinkle with parsley.

Nutrition Facts (per serving): calories 320, fat 11 g, carbs 25 g, fiber 5 g, sugar 4 g, protein 21 g, sodium 628 mg

Switch Hits

• Swap asparagus for green peas.
• Use turkey instead of chicken.
• Replace Italian seasoning with herbes de Provence.

Blueberry Cheesecake Toast

Hands-On Time: 15 Minutes

Cook Time: 8 Minutes

Makes: 4 Servings

Toast also can be a great base for a dessert (or a decadent breakfast), and this combo of ricotta and blueberry sauce makes for a crave-worthy treat. Blueberries contain anthocyanin for cognitive health, and one serving of ricotta supplies more than a quarter of your daily calcium. What’s more, pistachios provide plenty of vitamin B6, which is needed for proper protein metabolism.

INGREDIENTS

• 2 cups fresh or frozen blueberries (thawed)
• 2 tbsp honey or maple syrup
• 2 tsp orange zest
• juice of ½ orange
• pinch salt
• 2 tsp cornstarch or arrowroot powder
• 1 tbsp water
• 1 cup ricotta cheese
• 1 tsp vanilla extract
• 4 slices toast
• ¼ cup chopped pistachios
• 1 oz dark chocolate, grated

DIRECTIONS

Add blueberries, honey, orange zest, orange juice and pinch salt to a small saucepan and bring to a boil, then reduce heat to medium-low and simmer 5 minutes. Dissolve cornstarch in water, then stir into blueberry mixture. Simmer 3 minutes, or until mixture thickens. In a small bowl, stir together ricotta and vanilla. Spread ricotta on toast. Top with warm blueberry sauce, pistachios and chocolate.

Nutrition Facts (per serving): calories 280, fat 10 g, carbs 39 g, fiber 6 g, sugar 20 g, protein 11 g, sodium 262 mg

Switch Hits

• Swap blueberries for blackberries.
• Replace ricotta with cottage cheese.
• Trade toasted almonds for pistachios.

For a restaurant-worthy golden crust, spread a little mayonnaise on both sides of your bread before pan toasting!

Toasting Techniques

There’s more than one way to toast your loaf. Start with bread sliced to 1-inch thickness, then use one of these methods for crispy, crunchy perfection.

Pan Toasting

Add enough oil to a skillet (preferably cast-iron) to cover the bottom and heat over medium. Place 1 slice of bread in pan and cook until golden brown, about 1 to 2 minutes per side.

Grill Toasting

Heat a grill to medium and grease the grates. Brush both sides of bread with oil. Place slices on grill and heat until crispy and grill marks form, about 1 minute per side.

Oven Toasting

Heat oven to 350 F. Brush both sides of bread with oil and place on a metal rack set inside a baking sheet. Bake until crisp and lightly golden, about 10 minutes. For added flavor, try an herbed oil.

Bread Winners

Any way you slice them, these breads rise above the rest.

Whole-Wheat

This bread contains more fiber and micronutrients than the white version, and research shows that whole-grain foods can help reduce your risk for heart disease and diabetes. Look for a product that says 100 percent whole-wheat or 100 percent whole-grain (with whole-grain flour listed as the first ingredient), no more than 150 milligrams of sodium and less than 3 grams of sugar per slice.

Sprouted

These next-level slices use germinated (sprouted) whole grains, giving the bread a nuttier flavor and adding tons of vitamins, protein and good-for-you fats. It’s also easier to digest: The sprouting process removes anti-nutrients and causes less of a blood sugar spike than other bread products.

Sourdough

The quintessential tang of this loaf comes from a bacteria-rich starter used to kick-start fermentation — a process that creates taste-boosting compounds, slows digestion, reduces gluten and cuts phytic acid levels for better nutrient absorption.

Rye

A single slice of this hearty bread can have up to 5 grams of fiber, and according to a study published in the journal Nutrients, it may help reduce bodyweight and improve insulin sensitivity as compared to wheat products. Look for a loaf listing whole-rye flour/meal as the first ingredient.

Low-Carb/Alternative Breads

Many brands now offer options using ingredients like almond flour, oat bran, egg whites, flax meal and coconut flour to appease the Paleo and keto crowds. Read labels carefully to avoid added sugar.

Bogus Bread?

Always pay close attention to ingredients: A bread labeled “sourdough” could be made with sourdough flavoring rather than an actual sourdough starter. An authentic sourdough will not contain yeast in the ingredient list, since the starter itself causes the bread to rise and should contain no preservatives.

Written by Matthew Kadey for Oxygen Magazine and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com.