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High-Protein Toast with Avocado and Egg

Crispy whole-grain toast with a creamy base of grainy cottage cheese, ripe avocado and a perfectly fried sunny-side-up egg. A perfect breakfast that fills you with energy for a great start to the day.

Prep time5 min
Cook time6 min
Total time11 min
Servings1

Recipe

Base

Seasonings and topping

Calories:344.4 kcal
Protein:17.6 g
Carbohydrates:22.2 g
Fiber:7.5 g
Water:153.2 ml
Fat:21.6 g
Micronutrients
Sugar:4.2 g
Saturated fat:4.7 g
Cholesterol:194.5 mg
Sodium:510.5 mg
Potassium:577.7 mg
Calcium:115.7 mg
Iron:2.2 mg
Magnesium:58.1 mg
Zinc:1.9 mg
Phosphorus:289.7 mg
Vitamin C:12.4 mg
Vitamin A:114.7 µg
Vitamin D:1.1 µg
Vitamin B12:0.7 µg

Instructions

  1. 1Prepare the avocado and the base. Cut the avocado in half, remove the pit and scoop the flesh into a small bowl. Add lemon juice, salt and pepper, and roughly mash with a fork (it shouldn't be completely smooth, to keep some texture).
  2. 2Toast the slice of bread in a toaster or in a dry pan until golden-brown and crispy. This is key so the bread doesn't get soggy under the weight of the topping.
  3. 3Heat olive oil in a small pan over medium heat. Crack in the egg and fry for 3–4 minutes, until the white sets while the yolk remains runny. (Alternatively, you can poach the egg for a lower-fat version).
  4. 4First spread a layer of grainy cottage cheese on the crispy toast (this adds volume and protein). Spread the mashed avocado over the cottage cheese. Carefully place the fried egg on top.
  5. 5Sprinkle with chili flakes, an extra pinch of salt and fresh chives, then serve.

Nutritional benefits

Thanks to the combination of egg and grainy cottage cheese, this meal provides more than 20 g of protein, which helps maintain muscle mass and keeps you feeling full for longer.

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About the author

Andrejka Poljak

Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.