High-Protein Hummus Toast for First Trimester Morning Sickness

I started making this High-Protein Hummus Toast without toasting the bread when my smell sensitivity was at an all-time-high.

This no-toast version offered soft bread, creamy hummus, and gentle toppings that gave me protein and fiber without triggering my nausea. 

When I'm tired of regular hummus toast, my Roasted Beet Hummus Toast is always waiting to help get me through the day. 

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. It's in the same family as my Roasted Beet Beet Hummus.

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). 

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

Ingredients

• 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: 

• Slowly sipping on a glass of cold 5-Minute Oat Milk or 2-Ingredient Almond Milk. 
• When I'm craving refreshing, water-based smoothies, I go for my Raspberry Pineapple Ginger Smoothie, Mango Coconut Smoothie, or Melon Cucumber 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 Pistachio Matcha Latte.
• If I want a cold matcha, I love it with my Iced Dalgona Matcha 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 

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.

More Low-Smell No-Cook Pregnancy Recipes

• High-Fiber Avocado Toast
• Pistachio Butter Toast
• Peanut Butter Banana Toast
• Peanut Butter Banana Rice Cakes