High-Fiber Avocado Toast for First Trimester Morning Sickness

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 AM.

That’s how I discovered the quiet magic of this High-Fiber Avocado Toast. Simple, grounding, and fiber-packed enough to actually help calm the nausea instead of making it worse.

It was no-cook and easy to keep down, just like my Hummus Toast and Roasted Beet Hummus Toast. 

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.

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

Ingredients

For the toast:

• 1 slice whole-wheat sourdough bread (not toasted)
• 1 medium avocado, divided
• 1 teaspoon fresh lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper

Optional toppings

• 1 tablespoon crumbled feta cheese
• 1 tablespoon chopped pistachios

Preparation Instructions

1. In a small bowl, use a fork to mash half of the avocado until smooth. 
2. Season with salt, pepper, and lemon juice. Mix well. 
3. Spread the mashed avocado evenly over the sourdough bread. 
4. Use a knife to thinly slice the remaining avocado.
5. Arrange it on top of the mashed avocado.
6. Sprinkle with crumbled feta cheese and chopped pistachios. Enjoy!

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. 

What To Serve with This Avocado Toast

Here are my favorite ways to enjoy it:

• Sipping on any of my 9 Dairy-Free Smoothies for Morning Sickness.
• If I'm craving matcha, with my Iced Dalgona Matcha Latte or Pistachio Matcha Latte.
• For a cozy, spiced sip, with my Starbucks Copycat Turmeric Golden Milk Latte.
• With my Dairy-Free Pineapple Banana Smoothie or Dairy-Free Blackberry Banana Smoothie for days when digestion isn't on my side. 

How to Store This Fiber Rich Avocado Toast for Pregnancy

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

FAQs

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.

More No-Cook Breakfast Recipes

• Peanut Butter Banana Toast
• Peanut Butter Banana Rice Cakes
• Passionfruit Overnight Oats
• Tiramisu Overnight Oats