Loaded with protein and fiber, this quick-to-prepare breakfast will keep you satiated until lunch. It’s perfect for mornings when you need to get out the door fast, and it’s great for leisurely mornings too!
Balanced Breakfast
Eating a balanced breakfast is essential for fueling your day, limiting blood sugar spikes, and keeping you satiated until lunch. This breakfast hits all the components of a balanced plate:
- Fiber-rich starch: whole grain bread
- Protein: cottage cheese and egg
- Healthy fat: avocado (and the yolk of the egg, remove the yolk if you’re looking for a lower fat option)
- Non-starchy Veggies: I love this with tomatoes or salsa but you could add any veggie you want. Consider adding fresh spinach leaves, diced onions, jalapeño peppers, sliced radish – get creative and make it your own healthy and satisfying creation.
Ingredients
Whole grain bread– whole grain bread has more fiber and protein than refined breads. Depending on what brand you use, your slice of bread could contribute a significant amount of both protein and fiber to your breakfast. My favorite brand is Dave’s Killer Bread 21 Whole Grains and Seeds with 5 grams of fiber and protein per slice.
Avocado– Avocados are a fantastic source of heart-healthy fats and fiber. You could slice a fresh avocado but I prefer to use pre-portioned avocado mash for two reasons. First, fresh avocados are almost never ripe when I’m ready for them and then go bad before I blink my eye. Second, it’s just so convenient to open up the package and spread it on my toast- it’s fresh and ready when I need it and it’s quick and easy without sacrificing the health benefits of a whole avocado. If you opt for prepackaged avocado, just make sure that it doesn’t contain added sugar, preservatives or tons of added salt. My favorite brand is Good Foods Avocado Mash- the only ingredients are avocados, lemon juice, sea salt, and black pepper.
Cottage Cheese– I prefer to opt for a low fat version to limit saturated fat but any fat percentage works with this recipe. With 14 grams of protein per half cup serving and only 80 calories (low fat version), it’s a creamy, satiating addition to basic avocado toast. My favorite brand is good culture low-fat classic cottage cheese. I like it for its simple ingredients- skim milk, whole milk, cream, sea salt, and live and active cultures.
Hard boiled egg– Eggs are nutrient-dense and contain protein, fats, vitamin D and choline. While hard boiling an egg is simple enough, to make this breakfast super quick and extra easy, I prefer to buy eggs that are already boiled and peeled so that I only have to open up the package and slice. You could also meal prep a batch of hard boiled eggs at the beginning of the week so they are ready to go for your quick get-out-the-door breakfast.
Seasoning– There are so many ways you can season this toast. I recommend Everything Bagel Seasoning for a savory crunch. You can find a recipe to make your own Everything Bagel Seasoning here. Garlic salt and ground black pepper or crushed red pepper works well too.
Vegetables– While the addition of vegetables is optional, they add flavor and improve the nutritional value of this meal.
High Protein Cottage Cheese and Avocado Toast
Equipment
- Toaster
Ingredients
- 1 slice whole grain bread
- 1 oz avocado mash, or more sub 1/2 avoado, sliced
- 1/4 cup low fat cottage cheese
- 1 or 2 hard boiled egg(s) sliced
Optional Seasoning: garlic salt and ground black pepper; Everything Bagel Seasoning; crushed red pepper flakes, etc.
Optional Vegetables: tomatoes; sliced jalapeños; spinach; diced onion; sliced radish
Instructions
- Toast slice of bread
- Spread mashed avocado over toast. Top with cottage cheese.
- Sprinkle seasoning of choice over cottage cheese and top with egg slices.
- Add veggies of choice on top of the egg.