First Trimester, High Fiber Avocado Toast (Great for Morning Sickness Too!!)

Morning sickness was one of those things I thought I could power through with sheer will—until I realized willpower doesn’t stand a chance against a queasy stomach at 7 a.m.

 When I was pregnant with my twins, breakfast became this delicate balance of “what can I actually keep down?” and “what will give me the energy to survive today?”

That’s how I discovered the quiet magic of a simple avocado toast—gentle, grounding, and fiber-packed enough to actually help calm the nausea instead of making it worse.

Why This Pregnancy and Postpartum-Friendly High Fiber Avocado Toast Is Good For You & The Baby

The healthy fats from the avocado kept me full without feeling heavy, and the whole-grain sourdough worked wonders for keeping my blood sugar steady (something I learned the hard way during those jittery, empty-stomach mornings).

A squeeze of lemon brightened everything up, while the feta and pistachios made it feel less like survival food and more like a small act of care. It became my go-to when even the thought of cooking felt overwhelming.

Most mornings, I enjoyed it in small bites with equally tiny sips of my Morning Sickness Blueberry Oat Smoothie or Bloating-Relief Pineapple Mango Smoothie because I'd take whatever nutrients I could get LOL. 

Prep Time: 5 minutes / Cook Time: 5 minutes / Total Time: 10 minutes / Yields: 1 serving

Ingredients (This is It!)

For the toast:

• 1 slice whole-wheat sourdough bread
• 1/2 ripe avocado

For the toppings:

• 1/2 an avocado, sliced
• 1 teaspoon fresh lemon juice
• A pinch of salt and pepper
• 1 tablespoon crumbled feta cheese
• 1 tablespoon chopped pistachios

Preparation Instructions

1. Toast the bread to your desired crispness. You can do this in a toaster or on a lightly oiled griddle or skillet over medium heat, until golden brown and crisp.
2. In a small bowl, mash half of the avocado with a pinch of salt, pepper, and lemon juice.
3. Spread the mashed avocado evenly over the warm toast.
4. Arrange the sliced avocado on top of the mashed layer.
5. Sprinkle with the crumbled feta cheese and chopped pistachios. Serve immediately.

Tips For the Best Pregnancy-Safe Avocado Breakfast Toast with Feta

• Add protein: Topping this toast with a fried egg, sliced hard-boiled egg, or even leftover rotisserie chicken is a great way to add protein. For plant-based options, use chickpeas. 
• Make it (a bit) spicy: Don't go overboard here, but you can add 1/8-1/4 teaspoon red pepper flakes or cayenne pepper to the mashed avocado for a little kick of heat. 
• More toppings: Fresh arugula, halved cherry tomatoes, or a drizzle of olive oil add extra flavor to each bite. 

How to Store This Fiber Rich Avocado Toast for Pregnancy

• Fridge: You can't store the assembled toast because it will soften. The only thing you can refrigerate for 1-2 days is the mashed avocado, but it will brown. 

FAQs about this Nausea-Relief Avocado Toast for Pregnancy & Postpartum

1. Is avocado safe to eat during pregnancy?

Yes — avocado is considered one of the best foods for pregnancy. It’s loaded with folate, healthy fats, and potassium, all of which support your baby’s development and help ease common pregnancy symptoms like leg cramps and nausea.

2. Why is fiber important in pregnancy?

Fiber helps relieve constipation (a common first-trimester struggle) and keeps blood sugar stable, which can prevent nausea triggered by dips in energy. Whole grains, nuts, and avocado are all excellent sources of fiber to include daily.

3. Can I eat feta cheese while pregnant?

Yes, but only if it’s made with pasteurized milk. Pasteurized feta is safe and provides calcium and protein. Always check labels when buying feta.

4. Is sourdough bread good for pregnancy?

Sourdough can be easier to digest than regular bread because the fermentation process reduces gluten content and improves nutrient absorption. When made with whole grains, it also provides fiber that supports digestion and regularity in pregnancy.

5. Can avocado toast help with morning sickness?

Yes — avocado toast is gentle on the stomach, easy to digest, and provides steady energy without spiking blood sugar. Adding lemon juice can also help relieve nausea, making it a simple and effective choice for queasy mornings.

A Note From My Chaotic Kitchen

If you’re in the thick of first-trimester nausea, this toast can be a soft landing. It’s quick, comforting, and nourishing—exactly the kind of meal you need when you’re just trying to get through the day in one piece.

Think of it as a reminder that feeding yourself doesn’t have to be fancy; sometimes the most healing foods are the simplest ones.

For more pregnancy-safe, easy breakfast ideas without leaving home, try my Overnight Chia Pudding, Pumpkin Spice Waffles, or Pumpkin Spice Pancakes.