What are you having for breakfast this morning? How about delicious hummus toast topped with soft-boiled eggs, veggies, dill, and everything bagel seasoning? Yum!
Thanks to the folks at Sabra for sponsoring this post! All opinions are my own, as always.
Have you added hummus toast to your breakfast routine yet? The meal is so easy to put together, and it's incredibly delicious and filling. It's a staple meal in my house.
The first step to making hummus toast is a really good and hearty slice of whole-grain bread. How to shop for this? When you’re looking at a bread’s ingredient list, check that the first ingredient is a flour containing the word “whole.” This could be whole-wheat flour, whole-grain flour, or oat flour, for example. You’ll occasionally find that flour is the second ingredient, with water as the first ingredient—and this is fine.
Then look at the bread’s nutrition label. You want a bread that’s a good source of filling fiber, so this means it should offer at least 3 grams of fiber per slice. Also look for ample protein in your bread, so choose a loaf with at least 4 grams of protein per slice. The last thing you’ll want to check is the bread’s added sugar content. Ideally, the bread won’t contain any added sugar—but if it does, you’re looking for a slice with 3 grams or less sugar.
Next up is the main ingredient of the meal: hummus! I recommend store-bought hummus for easy meals. I love plain hummus but the flavored variety is delicious, too! So really, choose whatever type you’re craving. As a vegetarian, hummus is a staple in my diet because it provides fueling fiber and protein to help keep me satiated for longer—meaning I’m less likely to feel “hangry.” See my other suggestions for healthy ways to cook with hummus.
Plus, hummus is a staple of the Mediterranean diet, a major trend this year and a fantastic way of eating that research has tied to weight loss, better heart health, and lower risk of diabetes. See other top healthy foods trends for 2019.
Next comes the really fun part: toppings! You can add any of your favorite ingredients to your hummus toast. As a dietitian, I recommend including veggies as well as a protein so your breakfast will stick with you for longer.
I topped my hummus toast creation with radish slices for a mild spicy kick, as well as a soft-boiled egg. I love how the egg’s yolk mixes with the hummus—but if you prefer a firmer yolk, a hard-boiled or scrambled egg works here, too. Eggs provide a type of protein that’s really well utilized by the body. They offer many other important nutrients, too, such as eye-helping lutein and zeaxanthin. Are eggs healthy? Yup! Get the truth about eggs and cholesterol. If you’d like extra veggies, serve your toast with a side salad.
Pro tip for soft boiling eggs: Once the eggs are finished cooking, remove them with a slotted spoon and place them immediately in an ice or cool-water bath. After allowing them to cool for a few minutes, crack the eggs ever so gently on the countertop, then peel them under cold running water. This will allow your eggs to stay intact, as soft-boiled eggs need to be handled with care.
I love jazzing up my meals with fresh herbs, as the simple addition easily adds glam to a dish. So I seasoned my hummus toast with fresh dill sprigs. Then, I topped my creation off with a sprinkle of everything bagel seasoning—which makes well, everything, taste even better!
You’ll see that this hummus toast is an excellent source of both protein and fiber—and it's low in sugar, too. All these things together will help your blood sugar levels stay stable throughout the a.m. and help keep you satiated and focused for whatever your morning hours may bring. Now, let’s get you a plate of hummus toast!
1 slice whole-grain bread, toasted
2 Tablespoons hummus
1 large radish, thinly sliced
1 large soft-boiled egg
2 teaspoons fresh dill sprigs
½ teaspoon everything bagel seasoning
Spread hummus onto bread; top with radish slices and egg. Sprinkle with dill and everything bagel seasoning. Drizzle with juice from lemon wedge, and enjoy!
Makes 1 serving.
Nutritional information per serving: Cal: 300 Fat: 14 g Sat fat: 3 g Pro: 14 g Carbs: 29 g Sugar: 4 g Fiber: 6 g Chol: 185 mg Sod: 560 mg
I’d love for you to sound off! What toppings will you add to your hummus toast? Let me know what you think when you give hummus toast a try for yourself!