High Protein Avocado Toast with Cottage Cheese
Breakfast has never been tastier, simpler, or more satisfying than with this super easy high protein avocado toast that requires just 5 ingredients and 5 minutes to prepare! Enjoy it as a diabetes-friendly breakfast or lunch.
- Suitable for diets:
- High-Protein
- Vegetarian
Why Diabetes Friendly?
- Balanced macronutrients: This avocado toast recipe offers a good balance of proteins, healthy fats, and carbohydrates, aiding in maintaining stable blood sugar levels.
- High in protein: Cottage cheese and optional seeds or egg toppings increase the protein content, which can help with satiety and slow down the digestion of carbohydrates.
- Healthy fats: Avocado is a great source of monounsaturated fats, beneficial for heart health and potentially improving insulin sensitivity.
- Fiber-rich: Avocado and optional vegetable toppings add dietary fiber, which is key for blood sugar management as it slows the absorption of sugar into the bloodstream.
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Ingredients
- bread (sourdough ) 1 slice
- avocado ½
- cottage cheese (reduced-sodium ) ⅓ cup
- lemon juice 1 tbsp
- salt Pinch
- pepper Pinch
Optional flavour add-ins
- garlic (minced or garlic powder)
- jalapeno (chopped)
- red chili flakes
Optional toppings
- tomato
- arugula
- pumpkin seeds
- sunflower seeds
- hemp hearts
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Cooking Tips
- Achieving creamy texture: For a smoother spread, thoroughly combine the avocado and cottage cheese until you reach your desired consistency. Adding lemon juice not only prevents browning but also adds a fresh zing to the flavor.
- Dairy-free protein options: Incorporating mashed beans or chickpeas instead of cottage cheese can keep the recipe high in protein while making it dairy-free and vegan-friendly.
- Gluten-free option: Choosing a gluten-free bread, such as a slice made from almond flour or another gluten-free flour, makes this meal suitable for those avoiding gluten.
- Boosting flavors: Don't hesitate to experiment with the optional add-ins and toppings. Garlic enhances the spread's flavor, while seeds like pumpkin, sunflower, or hemp hearts add texture and extra protein.
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Instructions
- Toast sourdough bread to your desired level of doneness.1 slice bread
- While the sourdough is toasting, in a small bowl mash together the avocado, cottage cheese, lemon juice, salt and pepper until everything is well combined. Option to add in any additional flavour add-ins such as garlic, jalapeño, or chili flakes.½ avocado, ⅓ cup cottage cheese, 1 tbsp lemon juice, Pinch salt, Pinch pepper, garlic, jalapeno, red chili flakes
- Spread the avocado mixture onto the sourdough bread.
- Option to top with tomato, arugula, or your choice of seeds for an extra protein and fiber boost.tomato, arugula, pumpkin seeds, sunflower seeds, hemp hearts
- Serve and enjoy!
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Notes
- Dairy-free options to add more protein to avocado toast include mixing in mashed white beans, peas, edamame, or chickpeas.
- Optional to top with an egg (hard boiled, poached, pan fried) for another vegetarian-friendly alternative to adding protein
FAQ
- How can I make this recipe vegan?
For a vegan version, replace the cottage cheese with a plant-based alternative such as mashed white beans or a vegan cheese spread. Ensure your sourdough bread is also vegan. - Can I meal prep this recipe?
While avocado toast is best enjoyed fresh, you can prepare the avocado-cottage cheese mixture in advance and store it in an airtight container in the refrigerator with a layer of lemon juice on top to prevent browning. Simply spread it on toasted bread when ready to eat. - Is this recipe suitable for a low-carb diet?
Yes, this recipe can be adapted for a low-carb diet by using a low-carb bread alternative. The high protein and healthy fats from the avocado and toppings make it a satisfying option. - Can I add more vegetables to this toast?
Absolutely! Adding vegetables like spinach, kale, or microgreens will not only enhance the nutritional profile but also add color and texture to your toast.
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Nutrition
Per serving
Calories: 407kcal
Carbohydrates: 45.3g
Fiber: 9g
Sugar: 5.9g
Fat: 19.4g
Saturated Fat: 3.7g
Trans Fat:
Protein: 18g
Nutrition Facts
High Protein Avocado Toast with Cottage Cheese
Amount per Serving
Calories
407
% Daily Value*
Fat
19.4
g
30
%
Saturated Fat
3.7
g
23
%
Cholesterol
11.9
mg
4
%
Sodium
410
mg
18
%
Potassium
651.9
mg
19
%
Carbohydrates
45.3
g
15
%
Fiber
9
g
38
%
Sugar
5.9
g
7
%
Protein
18
g
36
%
Vitamin C
15.9
mg
19
%
Vitamin D
0.1
µg
1
%
Calcium
104.8
mg
10
%
Iron
3.1
mg
17
%
Magnesium
56.3
mg
14
%
Zinc
1.6
mg
11
%
Folic Acid
60.8
µg
* Percent Daily Values are based on a 2000 calorie diet.
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