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Eat This Easy Protein Avocado Toast For Energy

It’s no secret: cottage cheese is one of my favorite ingredients. It’s versatile and packed with protein. Added to scrambled eggs, topped with fruit, or shoveled with crackers, it’s a daily staple. If you haven’t tried it, here’s your gentle nudge! Cottage cheese has a very subtle flavor with a slightly salty taste. It’s like ricotta cheese, but with more curds. 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 satiation—a triple-threat breakfast.

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!

How to eat cottage cheese

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 nectarines, kiwi, pears, or figs—for a creamy and slightly sweet side dish or dessert.

Savory topping: Use cottage cheese as a topping for baked potatoes or sweet potatoes. Add herbs and black pepper for extra flavor.

Cottage cheese with honey and nuts: Drizzle raw honey over a bowl of cottage cheese and sprinkle with chopped nuts (roasted almonds or crushed walnuts).

Cottage cheese smoothie: Add cottage cheese to your morning smoothie for a protein boost. It pairs well with bananas, cherries, and spinach.

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.

Lower-fat lasagna: Replace ricotta cheese with cottage cheese in your lasagna recipe for a lower-fat, protein-rich twist on this classic Italian dish.

Protein-packed 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.

Sweet and savory rice cake: Sprinkle cottage cheese with cinnamon, chia seeds, and a drizzle of honey—atop a rice cake—for pre-workout fuel.

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.

avocado toast with tea_high protein avocado toast with 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 AWG Bakery, a fresh loaf of locally-made sourdough, or a hearty slice of sprouted grain bread.


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.


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 evoo.

For a video version of this recipe, head to Instagram!

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High Protein Avocado Toast With Cottage Cheese

Hearty, satiating, and packed with flavor, this avocado toast is truly next-level. Sayonara, bland avocado toast—this protein packed version will become a weekly staple.
Prep Time: 5 minutes
Cook Time: 5 minutes
Course: Appetizer, Breakfast, lunch, Snack
Cuisine: American
Keyword: avocado toast, blood sugar friendly, cottage cheese, healthy dish, healthy snack, hormone balancing, pcos-friendly, vegtarian


  • 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.

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