These high-protein, low-carb toasts are packed with flavor and easy to make, making them perfect for a satisfying breakfast or lunch!

If you’re looking for quick and simple meals that are high in protein and low in carbs, these toast ideas are for you! From a cheesy tuna melt to creamy scrambled eggs to sweet cinnamon French toast, each one is packed with flavor and protein to keep you satisfied. Most are savory, one is sweet, and all are incredibly delicious!

They’re perfect for breakfast or lunch and come together in about 5 to 10 minutes using simple ingredients you probably already have in your fridge or pantry. Whether you need a fast meal between meetings or a filling snack that keeps you going, these toasts have you covered.

We recommend using Hero Bread for all of them since it’s high in protein, low in carbs, and tastes pretty good. Plus, it’s now available at most major grocery stores. You can also use another high-protein or low-carb bread if you prefer, but just note that the nutrition information may vary.

High-Protein French Toast

Ingredients: 2 slices Hero Classic White Bread, ¼ cup liquid egg whites (or whites from 2 eggs), 1 tablespoon unsweetened almond milk, 2 teaspoons monk fruit sweetener (or adjust to taste), ¼ teaspoon cinnamon, ⅛ teaspoon vanilla extract, pinch of salt, and cooking spray or a little avocado oil for pan.

How to Make: Whisk egg whites, almond milk, sweetener, cinnamon, vanilla, and salt. Dip both bread slices until coated. Cook in a lightly-greased, nonstick skillet over medium heat until golden on both sides. Serve warm with sugar-free syrup or berries if you’d like.

Calories: 129.0
Protein: 17.3g
Net carbs: 0.7g

High-Protein Pizza Toast with Cottage Cheese

Ingredients:1 slice Hero Classic White Bread, 2 tablespoons low-fat cottage cheese, 1 tablespoon no-sugar-added pizza sauce (warmed), ½ ounce turkey pepperoni (about 10 slices or chopped), and 3 tablespoons shredded part-skim mozzarella (about 21 grams). Optional seasonings include Italian seasoning, garlic powder, red pepper flakes, and fresh basil.

How to Make: Pre-toast the bread lightly so it stays crisp under the toppings. Microwave the pizza sauce for 15–20 seconds until warm, then stir it into the cottage cheese along with any optional seasonings. Spread this warm mixture over the toast, top with turkey pepperoni, and sprinkle on the mozzarella. Broil on a sheet pan for 2–3 minutes, watching closely, until the cheese is melted, bubbly, and slightly golden. Garnish with fresh herbs or red pepper flakes if desired.

Calories: 174.7
Protein: 18.0g
Net carbs: 3.4g

High-Protein Cottage Cheese & Smoked Salmon Toast

Ingredients: 1 slice Hero Classic White Bread, ¼ cup low-fat cottage cheese, 1 ounce smoked salmon, 2 tablespoons thinly sliced red onion, and a few pinches of Everything But the Bagel seasoning.

How to Make: Toast the bread, spread with cottage cheese, and top with smoked salmon and red onion. Sprinkle with Everything But the Bagel seasoning for extra flavor.

Calories: 140.1
Protein: 19.2g
Net carbs: 5.6g

High-Protein Cottage Cheese Peanut Butter and Strawberries

Ingredients: 1 slice Hero Classic White Bread, ¼ cup low-fat cottage cheese, 1 ½ tablespoons peanut butter (no sugar added), and 2 large strawberries (sliced)

How to Make: Toast the bread; microwave peanut butter for 30 seconds or more until runny; stir peanut butter and cottage cheese until well combined; spread mixture on toast and arrange sliced strawberries on top.

Calories: 233
Protein: 18g
Net carbs: 5.4g

Ingredients: 1 slice Hero Classic White Bread, ½ cup tuna in water (2.5 ounces, drained), 3 tablespoons chunky salsa (medium or spicy), and 2 tablespoons Mexican shredded cheese.

How to Make: Mix the tuna and salsa in a small bowl, then microwave for 20–30 seconds until warmed through. Toast the bread, spread the warm tuna mixture over it, and top with shredded cheese. Broil for a minute or two, or until the cheese is melted and bubbly. Optional: add a little chopped cilantro or hot sauce for extra flavor.

Calories: 206.7
Protein: 25.5g
Net carbs: 2.0g

High-Protein Scrambled Egg Toast with Cottage Cheese

Ingredients: 1 slice toasted Hero Classic White Bread, 1 whole egg, 2 egg whites (or ¼ cup liquid egg whites), 2 tablespoons low-fat cottage cheese, 2 tablespoons chopped onion, 2 tablespoons chopped bell pepper, salt and pepper to taste, and optional garlic powder or smoked paprika.

How to Make: Toast the bread until crisp. Sauté the onion and bell pepper in a lightly oiled nonstick pan until soft, about 2 to 3 minutes. Meanwhile, whisk together the whole egg, egg whites, salt, pepper, and seasonings. Add the egg mixture to the pan and scramble until just set. Remove from heat and gently stir in the cottage cheese to melt. Spoon the eggs onto the toast and top with optional chives, red pepper flakes, or hot sauce.

Calories: 194.0
Protein: 21.9g
Net carbs: 3.5g

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