Healthy Peach Toast with Cottage Cheese & Walnuts
This Peach & Cottage Cheese Toast is a refreshing, high-protein breakfast or snack that’s diabetes-friendly, vegetarian, and ready in under 10 minutes. With ripe peaches, cinnamon-vanilla cottage cheese, and crunchy walnuts this recipe is as easy as it is delicious.
- Suitable for diets:
- DASH
- Heart-Healthy
- High-Fiber
- High-Protein
- Low-Sodium
- Soy-Free
- Vegetarian
Why Diabetes Friendly?
- Low glycemic bread (rye) helps reduce blood sugar spikes compared to white bread.
- Cottage cheese provides protein, slowing carbohydrate absorption and promoting satiety.
- Peach in a controlled portion (½ fruit) keeps natural sugar intake moderate.
- Healthy fats from walnuts help blunt glucose spikes and support heart health.
- No added sugars—only natural sweetness enhanced with cinnamon and vanilla.
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Equipment
- Toaster or toaster oven
- Small bowl ((for mixing cottage cheese))
Ingredients
- rye bread 1 slice
- cottage cheese (2% or less) ¼ cup
- cinnamon ¼ tsp
- vanilla extract ⅛ tsp
- peach (ripe, thinly sliced) ½
- walnuts (chopped) 1 tbsp
- basil (for garnish (optional)) 1 tsp
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Cooking Tips
- Use sprouted or whole rye bread for extra fibre and blood sugar control.
- Chill the peach for contrast if the toast is warm—it adds a refreshing summer twist.
- Swap cottage cheese with ricotta or Greek yogurt if preferred.
- For nut-free versions, substitute seeds like pumpkin or sunflower.
- Drizzle a little balsamic glaze or lemon zest for added brightness.
- If you prefer crunch, lightly toast walnuts before sprinkling.
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Instructions
- Toast the bread to your desired crispness.1 slice rye bread
- In a small bowl, mix the cottage cheese with cinnamon and vanilla.¼ cup cottage cheese, ¼ tsp cinnamon, ⅛ tsp vanilla extract
- Spread cottage cheese over the toast.
- Top with sliced peaches, arranging in a fan or shingled pattern.½ peach
- Sprinkle with chopped nuts for crunch and healthy fats.1 tbsp walnuts
- Garnish with basil, if desired. Serve immediately.1 tsp basil
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FAQ
- Can I use a different fruit instead of peach?
Yes—try sliced strawberries, nectarines, or even thinly sliced apple or pear. - Is this recipe gluten-free?
No, but you can use certified gluten-free bread to make it GF-friendly. - Can I prepare this ahead of time?
Not recommended—assemble just before eating to maintain texture and freshness. - Is full-fat cottage cheese okay to use?
Yes, though 2% or lower is preferred for a heart-healthy option. - Is this toast suitable for kids?
Absolutely—it’s mild, naturally sweet, and nutrient-dense. - What’s a good substitute for cottage cheese?
Greek yogurt, ricotta, or even labneh work well, depending on your taste preference.
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Nutrition
Per serving
Calories: 233.9kcal
Carbohydrates: 26.6g
Fiber: 3.9g
Sugar: 9.3g
Fat: 10g
Saturated Fat: 1.7g
Trans Fat:
Protein: 10.8g
Nutrition Facts
Healthy Peach Toast with Cottage Cheese & Walnuts
Serving Size
1 toast
Amount per Serving
Calories
233.9
% Daily Value*
Fat
10
g
15
%
Saturated Fat
1.7
g
11
%
Cholesterol
8.9
mg
3
%
Sodium
368.4
mg
16
%
Potassium
246.5
mg
7
%
Carbohydrates
26.6
g
9
%
Fiber
3.9
g
16
%
Sugar
9.3
g
10
%
Protein
10.8
g
22
%
Vitamin C
3.4
mg
4
%
Vitamin D
0.1
µg
1
%
Calcium
85
mg
9
%
Iron
1.5
mg
8
%
Magnesium
39.2
mg
10
%
Zinc
1.1
mg
7
%
Folic Acid
18.9
µg
* Percent Daily Values are based on a 2000 calorie diet.
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