This sweet and savory combination with this cheddar apple pumpernickel toast recipe makes for a perfect fall-inspired snack! The crisp and sweet flavor from the apple pairs great with the savory, melted cheddar cheese.

When most people think of dietitians, they think of us as the food police. That makes me sad, because while that contingent absolutely exists in dietetics, most of the RDs I know entered the field because they love food, not because they enjoy enforcing rules around things you love.

That's how it was for me. I can trace my love of food back to childhood. Growing up in Brooklyn, my parents exposed me to lots of different cuisines. They were foodies before foodie became “a thing,” let alone a derisive term for people who take pictures of their food before eating it (hi, it me). Other than a short period of time where I would only eat foods that started with the letter "P" (there was a lot of pasta with parmesan involved), I wasn't a very picky eater.

The first time I remember loving food was on a trip to France, my first overseas trip as a young child, where I spent two weeks exploring the castles of the Dordogne (went back a few years ago and it was heaven). The croissants were buttery perfection. I discovered Ritter chocolate. I guzzled Orangina as my parents guzzled red wine. I was even obsessed with the airplane food...this was obviously a different time!

But the thing that got me most was the cheese. For lunch most days we would picnic with baguette, cheeses, meats and fruit at some random stop on our road trip. I ate them all - creamy cheese, goat cheese, hard cheese, fresh cheese, blue cheese, smelly cheese...I never turned cheese down. Apparently at one fine dining restaurant, I even chased the dessert cheese cart down because I was afraid they missed us. We may be partially responsible for any poor reputation Americans have among the French - sorry!

Cheese is still my favorite food, and I eat it almost every day, often multiple times a day. I think that's surprising for a lot of people to hear from a dietitian, because sadly cheese still has an undeserved tenuous health reputation. I’m a big believe of eating foods you love, and one thing I’ve learned from healing my own relationship with food is that intentionally eating favorite foods helps you enjoy it more and eat that food in a healthier way. When did I binge on cheese? Not now, when I have sliced provolone, a block of extra-sharp Vermont cheddar, and log of extra-creamy, herb de provence flecked goat cheese on hang. It was when I was only keeping low fat or fat free cheese in the house, and eating stomach ache inducing quantities of brie every time I was at my parents house.

One way I learned to make peace with cheese (and other foods) was by intentionally including it in balanced meals and snacks, like this cheddar apple pumpernickel toast. Not only is it a way to add pleasure to meals and snacks, but it also provides an opportunity for a positive exposure to a food that might be emotionally loaded, and helps you learn how to eat a food in a way that isn’t restricting or binging.

Why I love this cheddar apple pumpernickel toast recipe

I love this easy pumpernickel toast with sharp cheddar, grainy mustard and crisp apple as an afternoon snack or for a sweet and savory breakfast. The combination of flavors is absolutely perfect - cheddar and apple is a classic snacking combination, but the pumpernickel toast and grainy mustard bring it to a new level. It’s like your own personal cheese plate toast!

From a nutrition standpoint, I also love that this recipe brings in whole grains from the pumpernickel toast and fresh fruit. It’s a lovely combination of fat, protein and carbs for a snack that satisfies. Plus, as I mentioned earlier, pairing foods that might be fear foods along with nutrient-dense foods you might think of as “good” helps take those foods off their pedestal, and normalizes them.

Cheddar apple toast recipe adaptions

While I love the grainy mustard, sharp cheddar, and apple paired with pumpernickel toast, you could also use a yummy sourdough or nice nutty whole grain or sprouted grain bread.
Pears are always a lovely swap for apples!
Instead of sharp cheddar, you could also use gouda, gruyere, havarti, fontina or manchego.

This cheddar apple pumpernickel toast recipe was originally published October 2017 and has been updated to give you the best possible content.

If you like this cheddar apple pumpernickel toast recipe, check out my favorite snacks Pinterest board for more inspiration!

Apple Cheddar Toasts Recipe

Makes 1

Ingredients:

Sliced pumpernickel bread
Grainy mustard
Shredded sharp cheddar
Sliced apple
Garnish: chopped fresh chives, salt and freshly cracked black pepper

Directions:

Spread bread with a thin layer of mustard. Top with a mound of shredded cheddar. Place in the toaster and toast until bread is crispy and cheese is melted.
Top toasts with sliced apples. Garnish with chives, salt and black pepper