Sayonara, basic mashed avocado on bread. Once you’ve had this high protein avocado toast with cottage cheese, there’s no turning back. It’s bursting with flavor, texture, and satiation—a triple-threat breakfast. Best of all, it comes together in no time! Without a doubt, cottage cheese is one of my staple ingredients. Versatile and packed with protein, it has permanent residence in our fridge. With cottage cheese’s popularity on the rise, we’re diving into its health benefits, how to incorporate it into your daily eats, and why it’s one of the best foods to keep your blood sugar stable.
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.
cottage cheese keeps blood sugar balanced
One of the best foods to keep blood sugar stable? Cottage cheese. Due to its high protein and fat content, cottage cheese helps keep blood sugar balanced. For context, blood sugar refers to the amount of sugar (glucose) present in our bloodstream. When we digest starchy and sweet carbs, they break down into glucose. This glucose is then released into the bloodstream. The muscle cells take up some sugar, but the remainder circulates to fuel other organs. Ultimately, the goal is keep blood sugar levels balanced. Otherwise, the risk of chronic diseases and insulin resistance rises. Fortunately—for diabetics and non-diabetics alike—this high protein avocado toast with cottage cheese is blood sugar-friendly!
Eat avocado toast with cottage cheese for energy
With blood sugar in mind, this avocado toast with cottage cheese provides lasting energy—thanks to its balanced combination of healthy fats, protein, and complex carbs. The healthy fats from avocado, coupled with the protein and slow-digesting carbohydrates from cottage cheese and whole-grain toast, provide a steady release of nutrients into the bloodstream. If you struggle with the afternoon slump, add this recipe to your lunch repertoire!
Easy Ways To eat cottage cheese
Ultimately, the sky’s the limit. Whether you’re craving something salty, sweet, or both, cottage cheese is as versatile as it is delicious. Good Culture is my favorite cottage cheese (available at Sprouts, Whole Foods, and other retailers across the nation).
Fruit salad: Mix cottage cheese with fresh or dried fruit—like chopped apples, kiwi, pears, or figs—for a creamy and naturally sweet snack.
Savory topping: Use cottage cheese as a topping for roasted carrots, beets, or sweet potatoes. Add fresh herbs, black pepper, and olive oil for extra flavor.
Cottage cheese with honey and nuts: Drizzle raw honey over a bowl of cottage cheese and sprinkle with chopped nuts (like roasted almonds or crushed walnuts) and cinnamon.
Cottage cheese smoothie: Add cottage cheese to your morning smoothie for a protein boost! If you typically add Greek yogurt to your smoothie, swap it out for cottage cheese. It pairs well with frozen bananas and cherries.
Cottage cheese parfait: Layer cottage cheese with keto granola and fresh berries for a protein-packed parfait. It’s a satisfying and nutritious breakfast or snack.
Cottage cheese pancakes: Incorporate cottage cheese into your pancake batter to create fluffy, high-protein pancakes. Serve with almond butter and fresh fruit.
Protein-packed lasagna: Replace ricotta cheese with cottage cheese in your lasagna recipe for a lower-fat, protein-rich twist on this classic Italian dish.
Fluffy omelet: Use cottage cheese as a filling for omelets along with veggies like bell peppers, mushrooms, and tomatoes for a creamy, protein-packed breakfast.
Creamy pasta sauce: Blend cottage cheese with garlic, herbs, and a bit of olive oil to create a creamy pasta sauce. Toss it with your choice of pasta and vegetables.
Loaded rice cake: Sprinkle cottage cheese with cinnamon, chia seeds, and bee pollen—atop a rice cake—for pre-workout fuel.
Want more inspo? See here for a variety of cottage cheese snack ideas.
Is Full-Fat Cottage Cheese Healthy?
Ultimately, this depends on your health goals. 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 (which can worsen hormonal imbalance). I prefer full-fat cottage cheese, as it’s more satiating and doesn’t have additives—which are necessary in low-fat dairy.
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!
Bread
Choose your own adventure. I love AWG Bakery, a fresh loaf of locally-made sourdough, or a hearty slice of sprouted grain bread.
avocado
Packed with healthy fats, vitamin E, and fiber, this is the base for the toast.
cottage cheese
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).
sea salt
This brings out the flavor in both the avocado and the cottage cheese.
cracked pepper
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.
nutritional yeast
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.
sprouts
For micronutrients (and aesthetics, of course).
pumpkin seeds
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 extra-virgin olive oil.
For a video version of this recipe, head to Instagram!
High Protein Avocado Toast With Cottage Cheese
Ingredients
- 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
Instructions
- 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.
Leave a Reply