5-Minute Protein-Packed Cottage Cheese Avocado Toast

posted by Alex Aldeborgh, RD on Jul 7, 2023 0 comments »

Upgrade your usual avocado toast by adding cottage cheese for a boost of protein! This cottage cheese toast with avocado is a healthy and tasty breakfast or lunch recipe. It’s packed with filling protein, healthy fats, and fiber. Plus, it’s ready to eat in about five minutes!

Thank you New England Dairy for sponsoring this post! I’m grateful to partner with brands I love, and all opinions are my own.

Plate with two pieces of avocado cottage cheese toast on a light grey backdrop surrounded by ingredients

Cottage cheese recipes are having a MOMENT! As a Registered Dietitian, I am in full support of the cottage cheese comeback. It’s a nutritious dairy product that is high in protein, vitamin B12, and is a source of several other nutrients.

If you’re a fan of avocado toast (these days, who isn’t?), you’ve got to try adding cottage cheese! Not only is it delicious, but cottage cheese avocado toast is even more filling than regular avocado toast since it has more protein.

This healthy cottage cheese toast recipe is super easy to make, and it takes just five minutes. You can enjoy it for breakfast or lunch, and it will be sure to keep you full and satisfied for hours thanks to the nutritious combination of protein, healthy fats, and dietary fiber.

Nutrition tip: Dairy products provide valuable nutrients in any diet, whether you enjoy cheeses, yogurt, milk, or cottage cheese. If you follow a plant-based diet, dairy products can be especially beneficial because they provide calcium, protein, and vitamin B12 – all nutrients that can be difficult to come by from plants alone.

This recipe is vegetarian, nut free, and soy free. It makes two pieces of toast (one serving for a filling meal).

cottage cheese avocado toast ingredients measured out on a light grey backdrop

Ingredients in cottage cheese avocado toast

Here is everything you need to make this recipe:

Cottage cheese: You can use any kind of cottage cheese you like – whole fat, reduced fat, small curd, etc. You could even try it with whipped cottage cheese!
Avocado: When shopping for ripe avocado, look for fruits that have purple black skin and yield to firm, gentle pressure when you press your fingers into it. Avoid using over-ripe avocado, which are mushy and more difficult to slice.
Sourdough bread: Whole wheat sourdough bread is hearty and chewy, and thick enough to hold all the toppings without becoming mushy. It also provides a few grams of dietary fiber to this meal!
Dill: Fresh dill adds bright flavor and pairs so nicely with avocado. You can also use another fresh herb, such as parsley, cilantro, or basil.
Lemon juice: Freshly squeezed lemon juice adds a welcome zippy, tart flavor.
Red pepper flakes: These provide a little bit of heat. If you don’t enjoy spicy food, just omit the red pepper flakes.
Sea salt flakes: These crunchy sea salt flakes are the perfect finishing salt that enhance all the flavors in this toast. If you can’t find sea salt flakes, you can use kosher salt instead.
Extra virgin olive oil for drizzling

Kitchen equipment needed

You need a toaster, a good knife, and a cutting board. If you don’t have a toaster, you can toast your bread in the oven or on the stovetop.

How to make cottage cheese avocado toast

avocado half and peel on a light blue cutting board — 1. Cut avocado in half. Peel the skin off of one half.

thinly sliced avocado on a light blue cutting board with a knife — 2. Thinly slice the avocado.

two pieces of toast on a white oval shaped plate — 3. Toast two slices of whole wheat sourdough bread.

two pieces of toast with cottage cheese spread on top on a white oval plate — 4. Spread about 1/4 cup of cottage cheese onto each piece of toast.

two pieces of toast with cottage cheese and avocado slices on a white oval plate — 5. Top the cottage cheese with slices of avocado.

two slices of avocado cottage cheese toast on a white oval plate — 6. Top the toast with a squeeze of lemon juice, drizzle of olive oil, chopped dill, and a sprinkle of red pepper flakes and sea salt.

This recipe packs in 9 grams of dietary fiber and about 20 grams of protein, as well as plenty of heart-healthy monounsaturated fatty acids.

Cottage cheese nutrition benefits

Cottage cheese is most well-known because of it’s high protein content, but it also provides several other beneficial nutrients! One half cup of 4% milkfat cottage cheese provides 13 grams of protein, as well as:

80 mg calcium (6% of your daily needs)
0.71 mcg vitamin B12 (30% of your daily needs)
0.186 mg riboflavin (14% of your daily needs)
10.17 mcg selenium (18% of your daily needs)
151.42 mg phosphorus (12% of your daily needs)

Is cottage cheese high in sodium?

Yes, cottage cheese is a high sodium food. One half cup contains about 450 mg of sodium, or 20% of your daily needs.

To avoid eating excess sodium, enjoy cottage cheese within a diet that includes plenty of low- or no-sodium foods, like fresh fruits, vegetables, whole grains, and lower sodium dairy products.

two hands holding a piece of cottage cheese avocado toast

Avocado nutrition benefits

Avocado is one of the best dietary sources of monounsaturated fatty acids. These healthy fats are good for us because they help prevent heart disease.

Additionally, avocados have lots of dietary fiber – one whole avocado packs 10 grams of fiber, (36% of your daily needs)!

Diets high in fiber have several health benefits including digestive health, gut health, weight management, and blood sugar management.

Avocados also provide plenty of micronutrients. One whole avocado has:

121.5 mcg folate (30% of your daily needs)
0.386 mcg Vitamin B6 (23% of your daily needs)
3.1 mg Vitamin E (21% of your daily needs)
31.5 mcg Vitamin K (26% of your daily needs)
727.5 mg potassium (15% of your daily needs)
0.28 mg copper (31% of your daily needs)

More healthy recipes with cottage cheese

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