Avocado Toast with Cottage Cheese and Egg Recipe
This Avocado Toast with Cottage Cheese and Egg is a quick, easy, and nutritionally balanced breakfast for busy mornings! Combining the avocado with smashed hard-boiled egg and cottage cheese gives it a creamy texture, and all that's left to do is toast your favorite bread and top it with the mixture. Nutritionally, the avocado provides dietary fiber and healthy fats, cottage cheese adds protein, and the egg adds more protein and fat-soluble vitamins.
Equipment
Ingredients
- 2 hard-boiled eggs (1 whole and white only of 1)
- ¼ cup cottage cheese
- ¼ large avocado (or half small), 1 oz
- ½ small lemon
- ¼ teaspoon red pepper flakes
- ¼ teaspoon garlic powder
- pinch kosher salt (to taste, I use ~¼ tsp)
- black pepper (to taste)
- 1 tablespoon diced red onion (optional)
- 2 slices your favorite bread (I suggest using whole grain bread)*
Instructions
- If you aren't using packaged hard-boiled eggs, boil the eggs by adding them to a large pot and covering them with cold water. Bring the water to a boil, cover the pot, and remove from the heat. Let the eggs sit in the hot water for 10-12 minutes. To make the eggs easier to peel, stop the cooking process by placing them in a bowl of ice water as soon as they are done cooking. When the eggs are cooled, remove them from the ice bath using a slotted spoon, peel them, and chop them into small pieces.
- Mash the egg and avocado in a bowl or on a plate. Then add in the cottage cheese, lemon, red onion, red pepper flakes, kosher salt, and black pepper. Stir until everything is really well combined and as smooth as you want it to be. Give it a taste and add more salt as needed.
- Toast your bread. Top it with the avocado mixture and more red pepper flakes.
- Hint: hard boil the eggs in advance or use pre-packaged hard-boiled eggs to save time in the morning.
Notes
*nutrition information calculated using Izzio brand of powers grains sourdough
Expert Tips
- Boil your eggs in advance or use packaged hard-boiled eggs to make this breakfast even quicker. Hard-boiled eggs will stay good in the fridge for up to 1 week.
- Use sturdy bread and toast it well so it doesn't get soggy when you add the avocado mixture.
- Be careful with salt since cottage cheese is already salty! Start with a pinch and add more to taste once you've combined everything.
- If you don't like red onion or don't feel like chopping it, just leave it out!
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊
Nutrition
Serving: 1 servingsCalories: 340kcalCarbohydrates: 40gProtein: 22gFat: 15gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 190mgSodium: 720mgFiber: 6g
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