7 Healthy Butter Substitute for Toast


Butter is the common spread used on toast for flavor. However, some individuals may want to avoid butter as it is high in saturated fat.

Some studies suggest that high saturated fats may raise cholesterol levels.

Still, you may enjoy toast with other ingredients that may be swapped in place of butter. This article will explore different ingredients that may work as a healthy butter substitute on a toast.

7 Healthy Butter Substitute for Toast

This section covers different ingredients that can be swapped in place of butter. Most of these substitutes are nutrient-dense, natural, and low in calories.


Avocados are rich in monounsaturated fat that helps lower bad cholesterol. It offers fiber, nearly 20 vitamins, and minerals.

It is versatile with a soft texture and mild taste. It is a perfect creamy substitute for butter. Mashed avocados may be used as a creamy spread on toast to reduce calorie intake and enhance health benefits.

Check this recipe for using avocado toast recipe. It may be seasoned with garlic, leafy herbs, pickled onions, jalapenos, or sliced cherry tomatoes.


Mashed avocado is a creamy substitute for butter on toast. It is less in calories and can be easily spreadable on toast.


Hummus is the dip or spread from cooked, mashed chickpeas with tahini, olive oil, lemon, and spices. It is a source of proteins, dietary fiber, resistant starch, polyunsaturated fatty acids, and vitamins. It can also be store-bought.

It may be used as a substitute for high-calorie butter on a toast. It may be customizable with favorite toppings. This revised menu may bring about a positive nutritional impact.

Here is the recipe for making hummus toast.


Substituting hummus for butter on a toast increases the nutrient content and fiber level of toast.

Olive Oil

Olive oil is low in saturated fats and high in antioxidants. The studies have shown that it may have a role in preventing cardiovascular disease and metabolic disorders.

It has a unique flavor and may be used as a butter substitute.

Bread may be toasted in olive oil to give a crunchy toast, or olive oil may be drizzled on toast. It is preferable to choose extra virgin olive oil over regular olive oil.

Here is a link to make the toasted bread with olive oil.


Olive oil as a butter substitute on toast makes it crunchy and eliminates the necessity of other bread spreads.

Nut Butter

Nut butters made from roasting and grinding nuts are a good source of protein, fiber, essential fatty acids, and other nutrients. It is rich in monosaturated fats linked to a lower risk of cardiovascular disease.

Nut butters, including peanut, cashew, and almond butter, may be used as an alternative to butter to spread onto toast for its sweet and creamy consistencies.

It has a nutty flavor. It may be suitable for individuals with a dairy allergy.

Check out these recipes for toast using nut butters.


Nut butters can be used as a delicious, creamy butter substitute on toast. Compared to butter, it is full of healthy fats and nutritional value.

Cottage Cheese

Cottage cheese is fresh, unripened cheese consisting of curds mixed with whey or cream.

It is an excellent source of proteins with a considerable amount of phosphorus, selenium, vitamin B12, riboflavin, calcium, and folate.

It is soft, white, and creamy that has a mild flavor. It makes an excellent substitute for butter as a protein-rich spread on a toast if individuals can tolerate dairy. However, it does not spread or melt.

Check this recipe to use cottage cheese on a toast.


Cottage cheese is a protein-rich cheese used as a butter substitute on toast due to its mild flavor. It could be a good breakfast alternative if watching on calories.


Ricotta cheese was traditionally made using whey of sheep milk cheese. In recent times, it is made using whole milk.

It is a creamy cheese with a slightly sweet nutty flavor with a spreadable texture. It may be used as a healthy substitute for butter as it provides a large amount of proteins, calcium, and substantial vitamin A and B2.

Here is the link to make toast using ricotta cheese and different flavor toppings.


Ricotta cheese may be a healthy and delicious tasting substitute for butter on toast due to its mild, sweet, rich, and light in flavor, and spreadable texture.

Coconut Butter

Coconut butter is the coconut flesh with oil that has been ground into a spreadable paste. It has medium-chain triglycerides and lauric acid that has been associated with boosting immunity and stimulating metabolism.

It is rich in dietary fiber, protein, potassium, magnesium, and iron. Therefore, it is a delicious and healthy butter substitute on toast due to its properties similar to butter. When spread on toast, it makes it soft and gooey.

Check this link to make coconut butter on butter.


Coconut butter is a silky smooth and a healthy substitute for butter on toast.


Is margarine a healthy butter substitute?

Margarine is obtained through industrial hydrogenation and may contain a significant amount of trans fatty acid. These trans-fatty acids have been associated with a high risk of cardiovascular disease. Although margarine is obtained from plant oils, it may not be a healthy butter substitute.

What is apple butter? Can it substitute butter on toast?

Apple butter is the concentrated form of apple sauce produced by long, slow cooking of apples. It has a longer shelf life and is in spreadable consistency, and may substitute for butter on toast. Here is the recipe to make apple butter.

Bottom Line

Butter is a popular ingredient used as a spread on toast. However, it is full of unhealthy fats, and some may avoid it due to health reasons.

In such cases, there are various healthy foods that may substitute the function of butter as a spread on toast.

You may experiment with different substitutes and choose the suitable one according to your dietary preference.

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About Barbara Foster

Barbara is a traveler who has traveled to more than 25 countries. She loves the variety of food she gets to experience on her trips and maintains detailed journals of her travels which she plans to publish as a book someday. She loves to bake. Her favorite cuisines are Italian, French, and Mexican.