Nausea-Relief Hummus Toast for First Trimester (High Protein!!)

Some mornings, even the thought of toasting bread was too much for me. The smell alone could send me running. That’s why I started making this “hummus toast” without actually toasting it.

Just soft bread, creamy hummus, and gentle toppings that gave me protein and fiber without triggering my nausea. On better days, when my stomach felt more forgiving, I’d toast it for a little crunch. But on the harder days, this simple no-toast version became my safe haven.

Why This Nausea Relief Hummus Toast Recipe for First Trimester Moms Works

• Nausea-friendly. No toasting required, so no smells to trigger queasiness.
• Constipation relief. Fiber from chickpeas and whole-grain bread supports digestion.
• Protein boost. Hummus provides plant-based protein to steady energy.
• Customizable. Enjoy it soft on hard days or toasted when you’re feeling better.
• Quick + no-fuss. Ready in 5 minutes, perfect for low-energy mornings.

Benefits of This Pregnancy and Postpartum-Friendly Hummus Toast For You & The Baby

This recipe is proof that comfort doesn’t have to mean complicated. The creamy no-tahini hummus brings protein and satiety, while the chickpeas and whole-wheat bread offer a steady source of fiber — two things that quietly support your body through constipation and low-energy days in early pregnancy. 

It’s in the same family as my White Bean Hummus and Beet Hummus recipes: smooth, nourishing, and endlessly adaptable to however your stomach is behaving that day.

Prep Time: 5 minutes / Total Time: 5 minutes / Yields: 2 slices

Ingredients (This is It!)

• 2 slices of whole-wheat sourdough bread (not toasted), or whatever bread you have
• 1/4 cup Creamy No-Tahini Homemade Hummus (or add your favorite)
• 2 tablespoons whole chickpeas
• A pinch of paprika
• 1/2 teaspoon fresh rosemary, chopped
• 1/8-1/4 teaspoon salt

Preparation Instructions

1. Lay the two slices of bread on a plate. Do not toast them.
2. Spread 2 tablespoons of the homemade hummus evenly over each slice of bread.
3. Season each hummus toast with salt. 
4. Sprinkle the whole chickpeas over the hummus. 
5. Finish with a pinch of paprika and chopped fresh rosemary. Serve immediately.

Tips & Variations For the Best Pregnancy-Safe Nausea Relief Hummus Toast

• More toppings: 1/2-1 teaspoon sesame seeds, chia seeds, or chopped pistachios can add great flavor and texture. 
• Avocado hummus toast: Thinly slice or mash a small avocado. Top the bread with hummus as usual and then add avocado on top. Sprinkle with toppings. 
• Toast it: If you're not feeling too queasy, feel free to toast the bread in a toaster oven or griddle for crunch. Spread with hummus and add toppings as usual. 
• Swap the bread: Focaccia, sandwich bread, baguette, challah, or brioche are great swaps for sourdough. 
• Add a drizzle: Olive oil, balsamic vinegar, or a bit of chili oil can add more flavor if your nausea can tolerate it. 

What to Serve With This Morning Sickness Hummus Toast

Here are my favorite ways to enjoy it: 

• When I'm craving refreshing, water-based smoothies, I go for my Hydrating Mango Coconut Smoothie, Hydrating Melon Cucumber Smoothie, or Morning Sickness Pineapple Avocado Smoothie. 
• When I want a creamier drink with plant-based milk or yogurt, I'll prep my Morning Sickness Blueberry Oat Smoothie, Nausea-Relief Strawberry Banana Smoothie, or Bloating-Relief Pineapple Mango Smoothie. 
• For warm, cozy drinks, my Turmeric Golden Milk Latte or Decaf Pumpkin Spice Latte. 

How to Store This Pregnancy Hummus Toast

• Fridge: This recipe is best when its made so the bread doesn't soften too much, but leftovers can be refrigerated for up to 2 days. Set it on the counter for 5 minutes before digging in. 

FAQs about this Nausea Relief Hummus Toast for Pregnancy & Postpartum

1.Is hummus toast safe to eat during pregnancy?

Yes, as long as the hummus is homemade or from a trusted source (pasteurized and well-refrigerated). This recipe uses my Tahini-Free Hummus, making it even safer.

2. What bread is best for hummus toast when pregnant?

Whole-grain or whole-wheat bread is ideal because it adds fiber, which helps with constipation relief. But on tough days, any soft bread that feels gentle on your stomach works.

3. Can hummus help with morning sickness?

Yes. Hummus is creamy, mild, and packed with protein, which can steady blood sugar and prevent nausea from an empty stomach.

4. What toppings are good for hummus toast in pregnancy?

Gentle, nutrient-rich toppings like chickpeas, avocado, sesame seeds, or mild herbs add variety without overwhelming your senses.

5. Can I make hummus toast without toasting the bread?

Absolutely. Soft bread with hummus is perfect for nausea-friendly days when cooking smells (even toasting) are too strong.

A Note From My Chaotic Kitchen

Mama, give yourself permission to take shortcuts, to eat soft bread instead of toasted, and to find relief in what feels doable.

This recipe is here to remind you that food can be a gentle friend — just like slipping into a Bloom & Heal maternity bra on a tender day, it’s about comfort, not perfection.

For more low-smell, no-cook pregnancy recipes to keep you going on the hardest days, check out my Pistachio Chia Pudding, Banana Coconut Overnight Oats, and Energizing Berry Smoothie Bowl.