This Avocado Toast with Cottage Cheese is a protein-packed and nutritious breakfast, lunch, or dinner option. The combination of creamy avocado, cottage cheese, and eggs provides a balance of healthy fats, protein, and fiber, making it a satisfying and energy-boosting meal. It’s an easy and customizable recipe, perfect for busy mornings or casual meals throughout the day.

Full Recipe:

Ingredients

• 1 slice sourdough bread

• Olive oil (for toasting)

• 1/2 avocado, smashed with a squeeze of lime or lemon and a sprinkle of salt

• 1/3 cup cottage cheese

• 2 eggs (prepared however you like them – fried, poached, scrambled, or hard-boiled)

• Topping ideas: microgreens, green onions, thinly sliced tomato, red onion, chili crunch or bagel seasoning, flaky sea salt, drizzle of honey

Directions

1. Toast the Bread: Heat a stainless steel pan over medium heat and add a swish of olive oil. Toast the slice of sourdough bread in the pan for 1-2 minutes per side until golden brown.

2. Prepare the Avocado: Smash the avocado with a squeeze of lime or lemon juice and a pinch of sea salt.

3. Prepare the Eggs: Cook the eggs to your liking. For hard-boiled eggs, you can use an air fryer at 250°F for 15-18 minutes, then plunge them into cold water.

4. Assemble the Toast: Spread the smashed avocado on the toasted bread. Add a dollop of cottage cheese, then top with the eggs.

5. Garnish and Serve: Garnish with microgreens, green onions, or any other toppings of your choice, such as chili crunch seasoning or a drizzle of honey.

Nutrients

• Calories: 429 kcal per serving

• Carbohydrates: 25.6g

  • Fiber: 6.5g

  • Sugar: 6.5g

• Protein: 29.7g

• Fat: 23.7g

  • Saturated Fat: 6.5g

• Cholesterol: 385.6mg

• Sodium: 641.1mg

• Potassium: 650mg

Why This Avocado Toast is So Nutritious

What sets this avocado toast apart is the combination of ingredients that bring together healthy fats, protein, and fiber. Here’s why this dish is a nutritional powerhouse:

• Avocado: Avocados are packed with heart-healthy monounsaturated fats, which help support healthy cholesterol levels and provide long-lasting energy. They also contain a good amount of fiber, which promotes digestion and helps keep you feeling full.

• Cottage Cheese: Cottage cheese is a great source of high-quality protein, with a rich concentration of casein protein, which is slow-digesting and helps keep you satisfied. It’s also low in fat and an excellent source of calcium, which supports bone health.

• Eggs: Eggs are a complete source of protein, providing all nine essential amino acids. They also contain healthy fats, particularly in the yolk, along with vitamins A, D, and E, making them a great addition to the meal.

Together, these ingredients create a balanced dish that covers your macronutrients—protein, fat, and carbs—along with vitamins and minerals that your body needs for energy and overall health.

The Versatility of Avocado Toast

One of the main reasons avocado toast has become so popular is its versatility. This recipe is easily customizable to suit your preferences or dietary needs. For example:

• Different Bread Options: While sourdough bread is used in this recipe for its slightly tangy flavor and hearty texture, you can opt for whole grain, gluten-free, or any other bread of your choice. Each type of bread brings its own flavor and texture to the dish.

• Egg Style: The beauty of this dish is that you can prepare the eggs however you like—scrambled, fried, poached, or hard-boiled. Each method of preparing eggs adds a different texture to the meal, allowing you to switch things up depending on what you’re in the mood for.

• Toppings: This dish offers endless topping options to add more flavor and variety. You can garnish with fresh herbs like microgreens or green onions, add thinly sliced tomato or red onion for a burst of freshness, or drizzle chili crunch seasoning for a spicy kick. A touch of honey can add a subtle sweetness, and flaky sea salt will enhance the richness of the avocado and eggs.

The adaptability of this recipe makes it perfect for any occasion—whether it’s a simple weekday breakfast or a more elaborate weekend brunch.

The Toasting Process: Perfecting the Sourdough Bread

The process of toasting the sourdough bread is simple but essential for achieving the perfect texture. To begin, heat a stainless steel pan over medium heat and add a bit of olive oil. The olive oil helps to crisp the bread while infusing it with a subtle, savory flavor. Toast the sourdough for about 1-2 minutes on each side until it reaches a golden-brown, slightly crunchy texture. The warm, toasted bread serves as a great base, providing a satisfying crunch that contrasts beautifully with the creamy avocado and cottage cheese.

If you prefer, you can also toast the bread in a toaster or on a grill, depending on your preference. Just be sure to achieve that crispy, golden texture that holds up well against the toppings.

Preparing the Avocado: Simple and Fresh

Avocados are the star of this dish, bringing creaminess and healthy fats to the meal. To prepare the avocado, simply slice it in half, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork and add a squeeze of fresh lime or lemon juice to brighten the flavor. A pinch of sea salt enhances the natural taste of the avocado, making it a perfect spread for the toast.

The addition of lime or lemon not only adds freshness but also helps prevent the avocado from browning too quickly. If you’re making the dish ahead of time, you can cover the avocado with plastic wrap, ensuring the wrap touches the surface of the mashed avocado to reduce oxidation.

Cooking the Eggs: Choosing Your Preferred Style

The eggs in this recipe provide the protein boost that makes this avocado toast so satisfying. There are several ways to prepare the eggs, each offering a unique texture and flavor:

• Fried Eggs: A fried egg with a runny yolk adds a rich, velvety texture that complements the creamy avocado and cottage cheese. The yolk breaks over the toast, creating a luscious sauce that ties everything together.

• Poached Eggs: Poached eggs are a lighter option, with the whites tender and the yolk gently oozing over the toast. This method provides a delicate touch that doesn’t overwhelm the other flavors.

• Scrambled Eggs: Scrambled eggs provide a fluffy, soft texture that pairs wonderfully with the creaminess of the cottage cheese. They add a bit more volume to the dish, making it a filling option for those who need a heartier meal.

• Hard-Boiled Eggs: If you’re looking for a quicker option or want a more structured texture, hard-boiled eggs work perfectly. Simply peel the eggs and slice them before placing them on top of the avocado toast.

Assembly: Putting It All Together

Once the bread is toasted, the avocado is mashed, and the eggs are cooked, it’s time to assemble the dish. Start by spreading the mashed avocado evenly over the toast. Then, add a generous dollop of cottage cheese for extra protein and creaminess. Finally, top with your prepared eggs, and you’re ready to garnish.

For added flair and flavor, consider using microgreens, green onions, or other fresh herbs to garnish the toast. If you enjoy a little heat, sprinkle some chili crunch seasoning or red pepper flakes over the top. A drizzle of honey can bring a surprising touch of sweetness that balances the savory elements of the dish.

Nutritional Breakdown

This Avocado Toast with Cottage Cheese is a well-rounded meal with the perfect balance of macronutrients. It provides approximately:

• Calories: 429 kcal per serving, making it a satisfying meal for breakfast or lunch.

• Protein: 29.7 grams, thanks to the cottage cheese and eggs, which provide high-quality protein.

• Healthy Fats: 23.7 grams of fat, much of it coming from the avocado, which contains heart-healthy monounsaturated fats.

• Carbohydrates: 25.6 grams, which includes 6.5 grams of fiber to support digestion and keep you feeling full.

Additionally, the dish is high in potassium (650mg), which helps maintain proper muscle function and hydration, as well as cholesterol (385.6mg), which comes from the eggs. If you’re concerned about sodium intake, you can adjust the salt and toppings to suit your preferences.

Conclusion: Why Avocado Toast with Cottage Cheese is a Must-Try

This Avocado Toast with Cottage Cheese is the perfect blend of creamy, savory, and satisfying flavors, making it an ideal choice for any meal of the day. The combination of healthy fats from the avocado, high-quality protein from the cottage cheese and eggs, and fiber from the toast makes this dish not only filling but also nutritious.

Its simplicity and versatility allow you to tailor it to your tastes, whether you prefer poached eggs or a sprinkle of chili crunch. It’s an easy, quick, and customizable recipe that will fuel your day and keep you energized. Whether you’re making it for a busy breakfast or a leisurely lunch, this avocado toast is a delicious and nutritious option you’ll want to enjoy regularly.