Free Spreads

 

Bread and butter, with knife.  Overhead view, white background.

For each slice of bread, half English muffin/crumpet or bagel, egg, or 2 ounces / 60 grams of canned fish you can add any of the following as “free” spreads:

 

  • 1 Tbsp. / 14 g plain yogurt or reduced fat sour cream
  • ½ Tbsp. / 7 g avocado
  • 1 tsp. / 7 g jam or preserves, 100% fruit
  • 1 tsp. / 6 g yeast extract spread (e.g. Marmite, Vegemite)
  • 1 tsp. / 5 g raw vegan nut/seed cheese
  • 1 tsp. / 4 g light mayonnaise, light “smart” buttery spread, regular sour cream, or coconut cream
  • ½ tsp. / 3 g peanut or other nut or seed butter
  • ½ tsp. / 2 g mayonnaise, “smart” buttery spread, or coconut butter
  • 1 Tbsp. / 14 g part-skim ricotta cheese
  • ½ Tbsp. / 7 g whole milk ricotta cheese, whipped/reduced-fat cream cheese, or Neufchâtel
  • 1 tsp. / 5 g regular cream cheese
  • 1 tsp. / 5 g Cocoa-Nut Spread

 

For each slice of keto bread, you can add any of
the following as “free” spreads:

 

  • 1 Tbsp./ 15 g full-fat sour cream/li>
  • 1 Tbsp./ 15 g full-fat ricotta cheese
  • 1 Tbsp. / 15 g mashed avocado
  • 1 Tsp. / 5 g vegan nut/seed cheese
  • 1 Tsp. / 3 g peanut or other nut or seed butter