It’s no secret: cottage cheese is one of my favorite ingredients. It’s versatile, delicious, and packed with protein. Topped with fruit or shoveled with crackers, it’s a weekly (if not, daily) staple. My toddler loves it too. If you haven’t tried it, cottage cheese has a very subtle flavor with a slightly salty taste. It’s like ricotta cheese, but with more curds. The higher the fat content, the milkier the taste. Whether you’re a cottage cheese skeptic or a die-hard fan, this avocado toast will change your life. Sayonara, basic mashed avocado on bread. This high protein avocado toast with cottage cheese is bursting with flavor, texture, and so much nourishment.
Is cottage cheese healthy?
Yes! Whether you’re trying to eat less sugar, balance your hormones, or build lean muscle, cottage cheese is as versatile as it is healthy. With 12+ grams of protein in a half-cup serving, cottage cheese is a protein powerhouse. In comparison, the same serving of plain Greek yogurt contains about 10 grams of protein. Like other dairy products, it’s an excellent source of calcium—a mineral that plays a major role in tooth and bone health—and in the prevention of osteoporosis. This type of cheese is also a good source of magnesium, zinc, potassium, and selenium. All of these play a vital role in many of the body’s functions.
eat cottage cheese to keep blood sugar balanced
Have you heard of blood sugar? The term blood sugar or “blood glucose” refers to the amount of sugar present in our bloodstream. When we digest carbohydrates, they break down into glucose. The stomach and small intestines absorb the glucose and then release it into the bloodstream. While we need carbs—as they’re the body’s ideal form of energy—it’s important to balance them with other nutrients. Think: protein, fiber, and healthy fats. One of the best foods to keep blood sugar balanced? Cottage cheese! Due to its high protein and fat content, cottage cheese helps keep blood sugar stable. For diabetics and non-diabetics alike, this high protein avocado toast with cottage cheese is blood sugar-friendly.
What to put on cottage cheese
The sky’s the limit. Sweet or savory, you can add cottage cheese to scrambled eggs, top it with sliced banana or sautéed apples, sprinkle sea salt and pepper, or add it to a leafy green salad. See here for a variety of cottage cheese snack ideas.
should you buy full-fat cottage cheese?
When it comes to buying dairy, I prioritize two things: organic and full-fat. First and foremost, research shows that organic food is more nutritious. This study found that organic crops have higher concentrations of antioxidants, lower levels of nitrates, and fewer pesticide residues. Furthermore, organic dairy is devoid of unnecessary toxins and chemicals (which can worsen hormonal imbalance). When possible, opt for organic meat and dairy. I prefer full-fat cottage cheese, as it’s more satiating, often lower in sugar, and doesn’t have additives—which are necessary in low-fat dairy. However, depending on your health and wellbeing goals, you may prefer low-fat cottage cheese.
ingredients in high protein avocado toast with cottage cheese
While the ingredient list may seem long, this avocado toast comes together in less than 10 minutes. Once the tomatoes and leeks are sautéed, it’s simply a matter of assembling!
Choose your own adventure. I love Coco Bakes, a fresh loaf of sourdough, or a hearty slice of sprouted grain bread.
Packed with healthy fats, vitamin E, and fiber, this is the base for the toast.
The star of the show. Whether you choose low-fat, lactose-free, or full-fat, try to prioritize organic dairy. Good Culture is my favorite (available at Sprouts, Whole Foods, and other retailers across the nation).
This brings out the flavor in both the avocado and the cottage cheese.
Feel free to omit, but black pepper adds depth and spice. Ideally, opt for freshly cracked black pepper. You can also use red chili flakes.
sautéed tomatoes and leeks
This combination pairs beautifully with the avocado and cottage cheese. Bursting with flavor, it brings aromatics and a tinge of natural sweetness.
With its slightly nutty and cheesy taste, nutritional yeast adds an umami / savory component to the toast. If you don’t have any, feel free to omit.
For micronutrients (and aesthetics, of course).
For a bit of crunch and essential minerals, like zinc.
extra-virgin olive oil
This is for sautéing the tomatoes and leeks, but you can also drizzle extra olive oil on top of the avocado toast. I love La Tourangelle’s organic evoo.
For a video version of this recipe, head to Instagram!
High Protein Avocado Toast With Cottage Cheese
- 1 slice of bread
- 1/4 avocado
- 1/3 cup cottage cheese
- 1/4 cup cherry tomatoes
- 1 tablespoon leeks
- 2 teaspoons olive oil
- 1 tablespoon sprouts
- 1/2 tablespoon pumpkin seeds
- sea salt to taste
- black pepper to taste
- nutrition yeast to taste
- Wash and slice tomatoes and leeks. Saute in olive oil over medium heat for 3-4 minutes.
- Toast bread.
- Mash avocado on bread and sprinkle with sea salt.
- Layer cottage cheese and sprinkle with more sea salt and black pepper.
- Spoon over sauteed tomatoes and leeks.
- Add sprouts, pumpkin seeds, and nutritional yeast.
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.