Balanced Avo & Cottage Cheese Toast

This toast is “balanced” because it naturally covers all the key macronutrients and food roles in one meal, without leaning too heavily in one direction. 

It combines protein from cottage cheese and egg, healthy fats from avocado, olive oil and hemp seeds, and complex carbs from whole grain bread for steady energy. On top of that, the fresh tomato, onion and parsley add fibre, volume and brightness that keeps everything feeling light, not heavy. 

The Recipe

Servings: 4 | Prep time: 10–15 min | Cook time: 8–10 min

Ingredients

• 4 slices whole wheat bread or sourdough
• 200 g cottage cheese
• 1 egg
• 1 avocado
• 1 medium tomato
• ½  small red onion
• 1 small bunch fresh parsley (to taste)
• black pepper
• Himalayan salt (or just salt, for egg mixture)
• Maldon salt (for avocado & tomatoes)
• hemp seeds (for crunch & extra protein)
• 2 tsp olive oil
• drizzle of balsamic cream (or balsamic glaze. Not much because usually contains sugar, but really pops up the favour of the toast so i recommend it)

Instructions

1. In a bowl, mix the cottage cheese, egg, black pepper, and a small pinch of Himalayan salt. Be careful with salt here, because we’ll also season the toppings later with Maldon salt – we want a balanced flavour, not an overly salty toast. 
2. Place 2-4 slices of bread on a baking tray lined with parchment paper. Drizzle lightly with olive oil, then spread the cottage cheese mixture evenly on top of each slice. Bake in a preheated oven at 200°C for 8–10 minutes, or until set and slightly golden. Keep an eye on them, they can go from perfect to too crispy quickly.
3. Slice the avocado. Season with black pepper and a pinch of Maldon salt.
4. Finely dice the tomato (removing the seeds helps keep it less watery) and finely chop the red onion. Mix with chopped parsley, olive oil, and a small pinch of salt. Everything should be finely cut for that fresh, colourful finish. 
5. Once the bread is baked, top each slice with avocado (about 1/4 avocado per slice if making 4). Add the tomato-onion salad on top, sprinkle with hemp seeds, Maldon salt, and finish with a light drizzle of balsamic cream. 
6. Enjoy, and if you make it, I’d love it if you tag me because I ABSOLUTELY LOVE THIS TOAST. <3 

Note: Also, I want to add that the avocado can be mashed instead of sliced if you prefer it that way, and it can also be seasoned with a very small amount of lemon juice. 

Dietary Info

High in protein | Rich in healthy fats | Naturally nut-free | Can be gluten-free (if using GF bread) | Vegetarian

Nutrition Info

Approximate per slice: Calories: 300 kcal | Protein: 11g | Carbohydrates: 22g | Fat: 18g | Fiber: 6g

I had some <3