2. Apple Butter
When it comes to your morning toast, spreading a little apple butter may sound sinful, but it’s really not. Look for 100-percent natural apple butters made with one purely delicious and nutritious ingredient: apples!
3. Olive Oil
Olive oil is not only lower in saturated fats than butter (75-percent less)—it also packs less calories from fat overall and zero cholesterol in comparison.
4. Plain Yogurt & Cinnamon
If you like bread and honey as a mid-afternoon snack, you can cut empty calories and still get your sweet fix by spreading a teaspoon of thick, plain Greek yogurt on a whole wheat English muffin and sprinkling it lightly with cinnamon.
5. Light Cream Cheese
A low fat cream cheese has several pluses as a bread topper. First, it’s thick which makes it great for spreading. Second, it packs so much flavor that you can substitute it for your typical butter and cheese to really cut calories and fat.
Protein-rich hummus is made with chick peas, which are also high in fiber. As a Mexican-inspired sandwich spread, this hearty dip goes well with egg, lean meat, veggies, and salsa.
7. Nut Butters
Almond butter, cashew butter, and hazelnut butter are widely available now in grocer’s aisles—and they pack plenty of protein, healthy unsaturated fat, and flavor, plus they keep little tummies satisfied longer.