Banana peanut butter toast is the kind of breakfast that works just as well on a rushed weekday morning as it does as a quick post-workout snack. It takes barely five minutes start to finish, and it’s filling enough to hold you over until lunch.

Peanut butter supplies most of the protein and healthy fats here, while the banana brings quick carbs and natural sweetness, so there’s rarely a need for extra sugar. That mix of protein, fat, and carbs makes this a more balanced breakfast than plain toast with jam, and it helps stave off feeling hungry again an hour later.

Whole-grain bread is the better choice for this recipe — it adds more fiber and makes the toast more filling than white bread would. Look for a peanut butter without added sugar or palm oil; the natural kind has a more pronounced, nutty flavor and a slightly thicker texture.

How ripe the banana is matters more than you’d think: one with a few brown speckles on the peel will be sweeter and pairs better with the salty edge of the peanut butter, while an underripe banana turns out firmer and less sweet.

A pinch of cinnamon and a bit of salt aren’t strictly necessary, but they’re worth adding — the salt sharpens the peanut butter’s flavor, and the cinnamon brings a warm note that plays well with banana. For something a little more special, scatter on some chopped nuts or chia seeds for extra crunch and fiber.

This one is best eaten right away. Left sitting too long, the banana starts releasing juice and the bread underneath goes soft — it’s not a make-ahead dish, its whole appeal is speed and freshness.