Protein Avocado Toast: Sourdough with Cottage Cheese and Egg
This protein avocado toast combines mashed avocado, low-fat cottage cheese, and hard-boiled eggs on sourdough bread. The texture depends on the toast; use a dry skillet or toaster to keep the bread crisp and avoid sogginess. Mash the avocado with lemon juice to maintain a bright colour and prevent oxidation. Transfer the egg to ice water for 2 minutes after boiling to make peeling easier. This process ensures the layers stay stable on the golden bread.
Protein Avocado Toast: Sourdough with Cottage Cheese and Egg
Recipe cardIngredients
Watch how it's made
Instructions
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Toast the bread
Place the bread slices in a toaster set to medium-browning. You may also heat a skillet over medium-high and toast the bread for 1-2 minutes. Ensure the slices are golden brown to provide a sturdy base.
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Boil the egg
Bring a small pot of water to a gentle boil and drop the whole egg in. Reduce the heat to a rolling simmer and cook for 7 minutes. This timing ensures the yolk is set but not overdone.
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Chill and peel
Transfer the egg immediately to a bowl of ice water. Let it rest for 2 minutes. This shock stops the cooking process and makes the shell easier to remove.
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Mash the avocado
Scoop the avocado flesh into a small bowl. Mix in the lemon juice, sea salt, black pepper, and cayenne pepper. Mash with a fork until the texture is smooth yet slightly chunky.
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Layer the base
Spread the mashed avocado evenly over the toasted bread slices. Drizzle with the extra-virgin olive oil. The oil enhances the flavour and helps the subsequent toppings cling to the bread.
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Add cheese and egg
Spoon the low-fat cottage cheese evenly across each slice. Slice the hard-boiled egg into thin rounds and arrange them on top. Sprinkle with Everything Bagel seasoning for a herby crunch.
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Finish and serve
Gently press the toast together so the layers meld and the serving remains stable. Serve immediately. You may add a splash of fresh lemon juice or chopped chives as a garnish.
Use an old-fashioned toaster or a dry skillet to prevent the bread from becoming soggy. If you notice the toast softening too quickly, avoid dipping the slices into wet toppings. Use a firm spread to maintain the crisp texture of the sourdough.
What to serve with it
Pair the toast with mixed berries or a small apple for a sweet-savoury contrast. You can also serve it with chilled cucumber-mint yoghurt for a refreshing accompaniment. For a Mediterranean twist, add a sprinkle of toasted sesame seeds or a drizzle of colourful harissa to the final plate.
Storing and reheating
Store unused toasted bread in an airtight container at room temperature for no longer than 2 hours to maintain crispness. Do not freeze this dish. Freezing causes the toast to become soggy and ruins the texture of the hard-boiled egg, making it rubbery and unpleasant to eat.
Getting the texture right
Use a dry skillet or an old-fashioned toaster to ensure the bread stays crisp. Avoid dipping the toast in wet toppings to prevent sogginess. If your avocado is underripe, add a splash of lemon juice and a pinch of salt to speed up the ripening process.
Sweet or savoury
This is a savoury dish that relies on the contrast between creamy fats and acidic brightness. You can vary the profile by replacing cottage cheese with soft feta crumbles and adding sun-dried tomatoes or sautéed spinach. Finish with a balsamic glaze for a deeper, tangier flavour profile.
Nutrition per serving
- Calories
- 410
- Protein
- 23.0 g
- Carbs
- 32.0 g
- Fat
- 21.0 g
- Fiber
- 11.0 g
- Sugar
- 7.0 g
Estimated, and offered as a guide rather than a medical figure.
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Questions people ask
How can I add protein to avocado toast?
Add cottage cheese, hard-boiled eggs, or Greek yoghurt to the topping. These ingredients increase the protein content significantly compared to plain avocado, providing a more sustaining meal that keeps you full for longer periods throughout the morning.
Is avocado on toast high in protein?
Plain avocado on toast is not high in protein. Avocado provides healthy fats and fibre, but you must add protein-rich toppings like eggs, cheese, or legumes to reach a high protein count for a balanced breakfast.
How much protein is in avocado toast?
This specific version contains approximately 23g of protein per serving. This total comes from the combination of the large egg, 125g of low-fat cottage cheese, and the sourdough bread.
About the author
Makeva
Makeva is a home‑cook who loves crafting approachable meals that balance flavor and nutrition. She specializes in quick weeknight dinners, hearty soups, and wholesome baked goods, sharing step‑by‑step guidance and practical tips. Readers can expect clear instructions, adaptable recipes, and a friendly tone that encourages confidence in the kitchen.
