Breakfast | Side | Snack

Berry Sunflower Seed Toast

  • 5 Mins

    Prep Time

  • 0 Mins

    Cook Time

  • 4


  • 248


  • 13g


  • 28g


  • 9g




  • 4 Slices Whole Grain Bread
  • 1 Container Mixed Berries, washed thoroughly
  • ½ Cup Smooth Peanut Butter
  • ¼ Cup Roasted Sunflower Seeds
  • GGluten:

    Replace the whole grain bread with a whole grain, gluten-free version.

  • NNuts:

    Replace the nut butter with a seed-based butter, such as Sunflower Butter®.


  • 1.

    Wash Hands Wash hands with soap and water.

  • 2.

    Make Toast Toast bread.

  • 3.

    Add Toppings Spread 2 tablespoons of nut butter on each slice of toast. Place berries on top and sprinkle each slice with 2 tablespoons of sunflower seeds.

  • 4.

    Store Leftovers Store remaining berries in the refrigerator after 2 hours. Berries will keep for up to 3 days.

  • 5.

    Wash Hands Wash hands with soap and water.

Recipe Created by Meijer Registered Dietitians

Nourishment Notes

Whole Grain Bread

Whole grain bread contains insoluble fiber. Insoluble fiber helps to draw water and add bulk within the small intestines making it a great type of fiber for relieving constipation. 


Berries contain insoluble fiber to help relieve constipation. They also are rich in a variety of antioxidants to help protect healthy cells from damage.

Sunflower Seeds

Seeds of all types, including sunflower seeds, contain high amounts of insoluble fiber, important to relieving constipation. They also contain high amounts of vitamin E to help reduce inflammation and possibly lower the risk of other diseases.

Fatigue Buster

  • Freeze

    Store unused slices in the freezer for up to 3 months. 

  • Use Pre-Sliced Berries

    Look for pre-sliced berries. Be sure to wash pre-sliced varieties before using to reduce the risk of food borne illness. 

  • Ask for Assistance

    Enlist in the help of a trusted friend or family member to help prepare this dish.

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