Move over, charcuterie—there’s a new trendy snack board in town. Tomato flights are all over social media right now, with influencers topping slices of tomato with all kinds of different food combinations. And we’re fully on board!
“Tomatoes are a good source of phytochemicals (specifically lycopene) and provide nutrients such as fiber, potassium, and vitamin C,” says Emily Sullivan, a dietitian with MyFitnessPal (1, 2). “They have anti-cancer properties and may also protect against heart disease and strengthen the immune system.”
12 Dietitian-Approved Tomato Flight Ideas
There are so many different ways that you can dress up a slice of summer tomato to elevate its flavor and turn it into something special. Here are 12 ideas that Sullivan suggests for good nutrition and big tomato flight flavors.
#1: Caprese salad
This combo is probably the most obvious. You can easily make handheld caprese salads out of a large heirloom tomato slice by topping the tomato with:
- Mozzarella cheese
- Basil leaves
- Balsamic glaze
- Olive oil
- Black pepper
This tomato flight idea has it all: protein and calcium from the mozzarella (3), vitamins in the tomato (1), and healthy fats from the olive oil. The outcome is a classic Italian dish that is delicious whatever you call it.
#2: Pesto and cottage cheese
Here’s another Italian-inspired take—but this one uses cottage cheese, which is currently all over the internet. Top your heirloom tomato slice with:
- Cottage cheese
- Pesto
- Toasted pine nuts
Think of this combination as a tomato and pesto salad. With extra protein in both the cottage cheese and pine nuts (4, 5), this tomato flight idea is a great choice for those who want to pack on the protein without sacrificing flavor.
#3: Hummus and cucumber
Let’s move on to other cuisines. You can make a Mediterranean tomato flight using:
- Hummus
- Sliced cucumber
- Olives
- Feta cheese
The end result is a savory bite that balances the sharp, briny flavors of olives and feta with a creamy base of hummus and refreshing cucumber. Plus, the chickpeas in the hummus brings a nice serving of fiber to the table (6).
About the Expert
Emily Sullivan, RD is a food data curator at MyFitnessPal. She earned her bachelor’s degree and completed her dietetic internship at The Ohio State University, and obtained her culinary arts degree from Johnson and Wales University.
#4: Za’atar and labneh
Continuing with Middle Eastern cuisine, try this combination of:
- Labneh
- Za’atar
- Olive oil
Labneh is a soft and tangy Middle Eastern cheese that’s made from strained yogurt (7). Its texture is very similar to cream cheese or sour cream. Paired with za’atar seasoning (a blend of oregano, thyme, marjoram, ground sumac, toasted sesame seeds, and salt) and olive oil, you’ll get a deliciously herby flavor that will make you want to just keep eating.
#5: Avocado, pickled onion, and everything bagel seasoning
You probably already know and love this flavor combination. Instead of using bread as a base, you can make avocado toast with a thick slice of tomato. Here’s what you’ll need:
- Avocado
- Pickled red onion
- Everything bagel seasoning
Avocado is a good source of vitamins, minerals, and healthy fats (8). Along with pickled red onion, this combination is not only a twist on a breakfast classic—it’s rich in nutrients to support your health goals
#6: Cheese and honey
Are you a salty and sweet combination lover? Here’s the tomato flight idea for you. All you need is:
- Cottage cheese
- Honey
- Black pepper
This combination is creamy, syrupy, and carries a tinge of spice. Cottage cheese is such a hot grocery item right now, and this recipe is one of the easiest ways to use it. Honey and black pepper are pantry staples, so you can quickly whip this up at home at any minute.
#7: Tzatziki and dill
Tzatziki is a Greek dip made from yogurt, garlic, cucumbers, olive oil, and spices. It’s tangy, creamy, and makes the perfect spread for a tomato flight. Dress up an heirloom tomato slice with:
- Tzatziki
- Cucumber
- Fresh dill
This recipe is both health-conscious and undeniably delicious. You can purchase store-bought tzatziki or easily make it at home—and if you don’t use up all your sauce, tzatziki makes the perfect dip for vegetables or pita bread.
#8: Lox bagel
We’re taking it to New York City! Lox bagels are a deli staple, and it just so happens that tomatoes are a key ingredient in many lox bagel sandwiches. Why don’t we eliminate the bagel? Here’s what you’ll need:
- Reduced fat cream cheese
- Cucumber
- Smoked salmon
- Red onion
- Capers
This lox bagel-inspired tomato flight idea is savory and packed with protein from the salmon (9). Also, unlike many of the above tomato flights, this recipe is based on one that truly incorporates tomato—this is good if you’re a stickler for traditional flavor combinations.
#9: Kimchi and sesame
This recipe takes inspiration from both the current cottage cheese trend and traditional Korean flavors. Use:
- Cottage cheese
- Cucumber
- Kimchi
- Sesame oil
- Sesame seeds
Where cottage cheese brings a protein base (4), kimchi is full of probiotics and assists with gut health (10). This flight option brings more of a punchy flavor compared to others. You can also customize the flavor by selecting different types of kimchi: napa cabbage kimchi will give you that classic taste, whereas scallion kimchi will bring more aromatic spice.
#10: Tomato egg
Tomato egg stir fry is a simple and popular Chinese dish, but you can deconstruct it to fit into a tomato flight bite. You will need:
- Scrambled egg
- Sesame oil
- Scallion
Unlike regular tomato egg stir fry, the tomato will not be cooked into a saucy consistency—but you can bet that the flavor will be quite similar. This combination might take a bit more effort as you do need to cook eggs, but it definitely is worth it.
#11: Peaches and pistachios
A tomato flight by no means has to be savory. Here’s a flavor combination that brings more sweetness:
- Sliced peach
- Balsamic glaze
- Toasted pistachios
This tomato flight idea will be bursting with sweet juices from the tomato and peach. It’s a fruit lover’s dream, with the added saltiness of pistachios to create a more complex dish.
#12: Blueberry lemon
To cap off this list of tomato flight ideas, here’s another refreshing dessert-like tomato flight idea:
- Cottage cheese
- Blueberries
- Lemon zest
Honestly, who doesn’t love the lemon-blueberry combination? It’s often found in baked goods, but if you’re looking for a recipe that’s easier to put together, this may be your best bet. The acidity from the lemon zest nicely cuts through the creaminess of the cottage cheese, and all the flavors blend together perfectly—you’ve got to try it.
The post 12 Dietitian-Approved Tomato Flight Toppings to Try appeared first on MyFitnessPal Blog.
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