Game Day Goodie: Heart Loving Toast


[image via Pinterest]

A happy heart loves protein, fiber and healthy fat! This “Heart Loving Toast” recipe is packed full of lean protein (egg, cheese, and oat bread), heart-healthy fat (avocado) and cholesterol lowering (oat bread) fiber. Enjoy this toast and you will be full all morning long for less than 350 calories and 5 minutes! 


  • 1 slice 100% oat bread
  • 1 egg
  • 1 slice low-fat or 2% Swiss cheese (1 oz)
  • 1/3 large avocado



  1. Pop oat bread in toaster.
  2. Cooke egg in microwave to scramble or fry on stove.
    1. If cooking in microwave, crack egg in microwave safe bowl and scramble with fork. Put in microwave 45 seconds then remove and scrape edges of bowl. Place in microwave again for 45 seconds. Let sit for 1 minute. Salt and pepper to taste.
  3. Once oat bread is toasted, put Swiss cheese on bread to let melt.
  4. Layer egg (fried or scrambled) on top of cheese.
  5. Top with 1/3 large avocado slices.
  6. Enjoy!

Nutrition Facts

Calories: 334 Fat: 18 gm, Protein: 22 gm, Carbohydrates: 28 gm, Fiber: 7 gm



Author: Amy Goodson

Amy Goodson

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian in the Dallas/Fort Worth Metroplex. She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.Currently Amy is the full-time sports dietitian for Ben Hogan Sports Medicine where she works with athletes of all levels, serves as a media dietitian and speaks to sports teams as well as at a variety of nutrition, athletic training and coaching conferences. Amy is the sports dietitian for Texas Christian University Athletics, University of Texas at Arlington Athletics and is the consulting sports RD for the Dallas Cowboys, Texas Rangers, FC Dallas Soccer Team and Jim McLean Golf School where she works with amateur and professional golfers. Amy also works with a variety of triathlon, marathon and endurance athletes in the DFW area. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. Amy recently co-authored a sports nutrition book for triathletes “Swim, Bike, Run—Eat”.

Twitter: @amy_goodson_rd

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