Folate Rich Roasted Beet Hummus Toast for First Trimester (4-Ingredient Recipe!!)
My roasted beet hummus quickly became a much needed answer to breakup with store-bought hummus due to salmonella risk from tahini. On toast? It changed everything :) In the best of ways.
I loved that I could spread it over soft rye bread on the days when nausea was loud, and still feel like I was eating something nourishing and beautiful. This toast became one of those tiny rituals that grounded me, much like my Nausea-Relief Hummus Toast — safe foods I could trust when my body felt unpredictable.
Why This Folate Rich Beet Hummus Toast Recipe for First Trimester Moms Works
- Supports neural development. Beets are naturally rich in folate, essential for your baby’s growth.
- Helps prevent anemia. The iron from beets + chickpeas supports steady energy and red blood cell health.
- Gentle on digestion. Rye bread and chickpeas add fiber to ease constipation.
- Nausea-friendly. Soft, untoasted bread is easier on queasy stomachs and avoids strong smells.
- Safe & homemade. No tahini (which in store-bought hummus can carry salmonella risk).
Benefits of This Pregnancy and Postpartum-Friendly Roasted Beet Hummus Toast For You & The Baby
This beet hummus toast isn’t just pretty with its vibrant pink hue — it’s deeply functional for pregnancy. Beets are rich in folate, the vitamin that supports your baby’s early neural development, and their natural iron helps protect against anemia, which so many moms face in the first trimester.
The soft rye bread adds gentle fiber for digestion support, while chickpeas bring protein and satiety to keep you steady through those long, wobbly days. And because the bread isn’t toasted, it skips the strong smells or textures that can overwhelm a queasy stomach. It’s 5 minutes of effort for something that feels both safe and satisfying.
Prep Time: 5 minutes / Total Time: 5 minutes / Yields: 2 slices
Ingredients (This is It!)
- 2 slices rye bread (not toasted)
- 1/4 cup Folate Rich Homemade Roasted Beet Hummus
- 2 tablespoons whole chickpeas
- 1 tablespoon green onions, chopped
Preparation Instructions
- Lay the two slices of rye bread on a plate. Ensure the bread is not toasted, as the softer texture is often preferred during nausea.
- Spread 2 tablespoons of the homemade beet hummus evenly over each slice of bread.
- Sprinkle the whole chickpeas over the hummus for added texture and nutrition.
- Garnish with the chopped green onions. Serve immediately.
Tips & Variations For the Best Pregnancy-Safe Roasted Beet Hummus Toast
- Swap the bread: Sourdough, challah, brioche, baguette, ciabatta, and regular sandwich bread all work for this recipe.
- More protein: Top the toast with sliced avocado or guacamole for extra no-cook protein.
- Add superfoods: Sprinkle the toast with 1/2 teaspoon chia seeds or flax seeds for more nutrients and yummy crunch.
- More toppings: When your stomach can tolerate it, a sprinkle of feta cheese, goat cheese, and fresh arugula can take this recipe to the next level.
- Swap the hummus: Skip the beet hummus and use my Homemade Hummus instead.
- Toast it: If your stomach can handle it, feel free to toast the bread in the toaster oven or on a griddle!
- Add a drizzle: Olive oil, balsamic vinegar, and even your favorite chili oil are great ways to add more flavor when drizzled on top.
What to Serve With This Tahini Free Beet Hummus Toast
Here are my favorite ways to enjoy it:
- With my Morning Sickness Mango Coconut Smoothie or Hydrating Melon Cucumber Smoothie.
- With a fresh side salad.
- With a spoonful of Constipation Relief Peanut Butter, Sugar Free Almond Butter, or High Fiber Pistachio Butter if I'm still a tiny bit hungry but don't want to push things with my nausea.
How to Store This Pregnancy Roasted Beet Hummus Toast
- Fridge: This recipe is best the day it's made, but leftovers can be refrigerated for up to 2 days.
FAQs about this Roasted Beet Hummus Toast for Pregnancy & Postpartum
1. Is beet hummus toast safe during pregnancy?
Yes. This version is tahini-free (avoiding salmonella risk from unpasteurized tahini), uses cooked beets, and is served on soft bread — making it pregnancy-friendly and nausea-safe.
2. Why are beets good for first trimester moms?
Beets are naturally rich in folate, which supports your baby’s neural tube development, and iron, which helps prevent anemia and fatigue.
3. What bread is best for pregnancy hummus toast?
Rye and whole-grain breads add fiber to relieve constipation, while soft sandwich bread is gentle on a sensitive stomach.
4. Can hummus help with morning sickness?
Yes. The smooth texture goes down easily, and the protein from chickpeas helps steady blood sugar, reducing nausea triggered by an empty stomach.
A Note From My Chaotic Kitchen
Mama, I know how heavy the first trimester can feel — like your body is pulling double duty before you’ve even caught your breath. Recipes like this one reminded me that even small choices could be powerful acts of care.
When I sat down with this toast, I wasn’t just eating; I was gently reminding myself I was worth slowing down for. It’s the same softness I felt slipping into a maternity bra that finally didn’t dig into my skin — a kind of quiet support I didn’t know I needed until I had it. May this hummus toast feel like that for you: a little anchor of nourishment, a little breath of relief.
For more breakfast toast recipes for pregnancy, check out my High Fiber Avocado Toast and Morning Sickness Peanut Butter Banana Toast.
