The Only Savory Toasts You’ll Ever Need (High-Protein, Hormone-Balancing Breakfast)

When I say these are the only savory toasts you’ll ever need, I mean it. These two variations — one with creamy dairy-free cream cheese and smoked salmon, the other with avocado, pasture-raised egg, and bacon — are my go-to breakfasts for steady energy, balanced blood sugar, and satisfied cravings.

They’re fast, nourishing, and built on real-food ingredients that support your hormones, gut health, and energy metabolism. As a dual-certified nutrition coach, I love helping women replace quick fixes (like coffee-only mornings or sugary cereals) with simple meals that actually fuel their day — and these toasts are the perfect example.

Whether you’re craving something creamy and refreshing or savory and protein-packed, you’ll get everything you need to stabilize blood sugar, support hormone balance, and feel full for hours.

Toast 1: Smoked Salmon Avocado Toast

  • 1 slice Organic sourdough bread

  • 2 tbsp Organic Cream Cheese (Kite Hill Cream Cheese if Dairy-Free)

  • 2 oz Smoked Salmon Lox

  • ¼ sliced avocado

  • Sprinkle of Everything but the Bagel Seasoning

Toast 2: Avocado Egg Toast

  • 1 slice organic sourdough bread

  • ½ sliced avocado

  • 1-2 pasture-raised egg, fried in ghee

  • Sprinkle of Everything but the Bagel Seasoning

  • Organic uncured bacon (optional side or topping)

  • Crushed red chili flakes, for heat

🔥 Directions

  1. Toast sourdough slices to your liking.

  2. For Toast 1: spread cream cheese, layer smoked salmon, top with avocado slices, and sprinkle seasoning.

  3. For Toast 2: fry an egg in ghee, layer on avocado toast, add bacon, and finish with seasoning and chili flakes.

  4. Serve warm with a side of greens or fresh fruit for a complete, balanced meal.

🌿 Why You’ll Love This Recipe

  • High in protein + healthy fats for steady blood sugar and energy.

  • Balanced macros support hormone health and prevent mid-morning crashes.

  • Quick to prep — ready in 5 minutes.

  • Naturally gluten-optional + dairy-free adaptable.

  • Delicious enough to replace your coffee shop breakfast habit.

💚 Nutrition Coach Tip

If you’re someone who wakes up “not hungry” or relies on caffeine first thing, these toasts are the perfect gentle breakfast to retrain your metabolism and regulate cortisol. Pair them with a blood-sugar-friendly latte (like matcha or a protein coffee) to stabilize energy all morning long.

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