Better Than Butter Healthy Bread Toppers!

Emily Lockhart

Published on March 12, 2013 Updated on February 4, 2021

Health Check Certified By: Julie Ching, MS, RDN, CDE

There are healthy fats and then there are unhealthy fats, and unfortunately, butter is really high in saturated fat, which makes it an unwise decision for your heart and your waistline.

But the good news is that there are a ton of lower fat spreads that you can swap that stick of butter for—and cut down on fat and calories at the same time. Here are ten better than butter healthy bread toppers for toast, bagels, crackers, rolls, and sandwiches…

Avocado

Just as creamy and satisfying as butter, avocado is hearty enough to stand on its own as a bread or sandwich spread, plus it tastes great with meats like chicken or seafood.

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!

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.

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.

Light Cream Cheese

A low fat cream cheese has several pulses 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.

Hummus

Protein-rich hummus is made with chickpeas, which are also high in fiber. As a Mexican-inspired sandwich spread, this hearty dip goes well with egg, lean meat, veggies, and salsa.

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.

Source: Shutterstock

Mustard

Honey, grainy, horseradish, Dijon, dill…oh my! Mustards come in so many varieties, from sweet to savory, plus they pack almost no calories on your lunchtime sammie.

Fruit Purees

Your favorite fruit can be easily made into a delectable puree—apricot, plum, strawberry, cherry, and even mango! Spread it onto bread as a substitute for your morning butter and jam thick toast and you’ll reduce your fat and sugar intake, and your waistline.

Veggie Tapenade

If you’re one of those individuals who won’t eat your vegetables, a healthy way to sneak them into your diet is via a cleverly disguised vegetable tapenade (or veggie puree) such as olive or artichoke tapenade, or red pepper puree. They all offer a colorful and tasty spread…with stealthy health benefits.

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Julie Ching, MS, RDN, CDE

Julie Ching is a Registered Dietitian and Certified Diabetes Educator in Los Angeles. She decided to become a Dietitian after traveling through Europe, South America, and Asia and discovered a passion for food. She now works with people of all ages and varying disease states to improve their health. She is passionate about teaching people about nutrition so they can live their best life while still considering their cultural and socioeconomic backgrounds.