A Dietitian's Breakfast on Repeat

Simple Avocado Toast with Cottage Cheese & Eggs

I know breakfast can get boring, trust me I get it. But, I think you’re just lacking a high quality breakfast that you can rely on that’s not only nutrient-dense, but delicious. This is my Simple Avocado Toast with Cottage Cheese & Eggs that I make on repeat as gut health dietitian. I know that our busy schedules typically don’t allow us to have a “sit-down” breakfast, so I wanted to come up with a breakfast recipe that you can make in under 10 minutes and enjoy at the comfort of your own kitchen before you rush out of the door for school or work. All you need to do is cook the eggs and slice the avocado, that’s it! Then, it’s just assembling the toast and enjoying every bite of it.

It’s not only a quick recipe you can whip up, but a recipe that provides your body with every macronutrient it needs to keep you going in the morning. You have 25 grams of protein from the eggs and cottage cheese, fiber from the avocado and arugula, healthy fats from the cottage cheese and parmigiano reggiano, and carbs from the sourdough bread. It’s filling, it’s satisfying, and it’s flavorful. You’re going to have it on repeat just as much as me.

Why You’ll Love This Simple Avocado Toast with Cottage Cheese & Eggs

• Quick & easy: Comes together in under 10 minutes, perfect for a fast breakfast or brunch.

• Fresh: creamy cottage cheese, peppery arugula, and grated parmigiano reggiano make every bite better than the next.

• Nutritious: Packed with protein and healthy fats—it’s a wholesome option that still feels indulgent.

• Customizable: Easy to switch up with different breads, cheeses, or spices depending on your mood or what’s in season.

• Gut-Friendly: Cottage cheese is low in lactose, arugula offers prebiotic fiber, and eggs contain nutrients that support your GI health.

Yields: 1

Portion: 1 toast

Prep time: 5 minutes

Total time: 10 minutes

This recipe is vegetarian.

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What you’re going to need:

• 1 slice of sourdough

• ½ avocado, thinly sliced

• 3 tbsp low-fat cottage cheese (My go-to brand is Good Culture)

• Arugula

• 2-3 eggs

• ½ tbsp extra virgin olive oil

• 2 tsp freshly grated parmigiano reggiano

• Salt and black pepper

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How you’re going to make it:

1. Toast bread: grab your bread of choice and toast it to your liking. If you’re feeling fancy, spread butter on both sides and toast it in a skillet on high heat.

1. Cook eggs: crack 2-3 eggs in a bowl and whisk well. If you’re using a stainless steel pan follow these directions. Place your stainless steel pan on medium heat. Let it heat for a couple of minutes — don’t add oil yet. Sprinkle a few drops of water into the pan (just a few drops from your fingertips). If the water sizzles and evaporates immediately, the pan is too hot — lower the heat and let it cool slightly. If the water forms many small bubbles and evaporates slowly, the pan is not hot enough yet. If the water gathers into one or two larger beads that glide smoothly around the surface like mercury, the pan is perfectly preheated. Add olive oil to the pan. Pour in the egg mixture and cook to your liking. Use a rubber spatula to gently fold and shape the eggs so they fit neatly onto the toast.

   1. If you don’t have a stainless steel pan -- place your pan on the stovetop on medium high heat and pour in olive oil. Pour in the egg mixture and cook to your liking. Use a rubber spatula to gently fold and shape the eggs so they fit neatly onto the toast.

3. Assemble toast: grab a serving plate and layer the ingredients onto the toast in the following order - sliced avocado, cottage cheese, arugula, eggs.

4. Serve: garnish the toast with parmigiano reggiano, salt, and black pepper. Slice in half and enjoy!

FAQ:

1. Can I use a different type of bread?: Yes! Any sturdy bread will work well—try a rustic whole grain, multigrain, or even a gluten-free loaf if needed. Just make sure it’s hearty enough to hold the toppings without getting soggy.

2. Can I use a different cheese instead of cottage cheese?: Sure. I used cottage cheese to add an extra 6 grams of protein, but if it’s not your favorite, try using any soft cheese such as ricotta or mozzarella.

3. What if I don’t have arugula?: No problem—any green will work. You could use spinach or kale.

4. Can I make it high in protein?: If you follow the recipe precisely (3 eggs), the recipe will contain 24 grams of protein, making it a high protein breakfast for sure.

Recipe Notes:

• Cottage cheese: Feel free to use whole milk cottage cheese if you prefer to. Good Culture is my go-to brand but feel free to use any cottage cheese you have access to.

• Flavor boost: A drizzle of balsamic glaze or a sprinkle of chili flakes can add an extra kick of flavor.

Enjoyed this article or found it helpful? Make sure like, comment, or share my account with your friends & family — because I’ve made it your free source of health and nutrition. Even better - feel free to recommend Jasmin D the RD to ensure more gut-minded people can follow along as well. You can also find me on Instagram and TikTok for even more ideas and inspiration.

xoxo,

Jasmin D the RD