Protein-Boosted Avocado Toast
Creamy, perfectly ripe avocado mashed onto crispy whole-grain toast, topped with a perfectly jammy egg and a sprinkle of everything seasoning. This isn't your basic avocado toast—it's a protein-packed powerhouse that keeps you full and fueled all morning, ready in under 15 minutes.
For 2 servings
- boil · ~8 min
Boil the eggs.
1.Place eggs in a small saucepan and cover with cold water by 1 inch.2.Bring water to a rolling boil over high heat.3.Once boiling, cover the pan, turn off the heat, and let eggs sit for exactly 7 minutes for a jammy yolk.4.Transfer eggs to an ice bath and let cool for 1 minute before peeling.TIPThe ice bath stops the cooking instantly—skip it and you'll get a chalky yolk. - prep · ~3 min
Toast the bread and mash the avocado.
1.Toast both slices of whole wheat bread until golden and crisp.2.Cut the avocado in half, remove the pit, and scoop the flesh into a small mixing bowl.3.Add cottage cheese, lemon juice, salt, and 1 pinch of black pepper.4.Mash with a fork until combined but still slightly chunky.TIPLeave some texture—smooth avocado toast is boring. A few small chunks add character. - assemble · ~2 min
Assemble the avocado toast.
1.Spread half the avocado-cottage cheese mixture onto each slice of toast.2.Peel the eggs, slice each one in half, and place 2 halves on each toast.3.Drizzle with olive oil and sprinkle with hemp seeds, red pepper flakes, and remaining black pepper. - serve
Serve immediately while toast is crisp and eggs are warm.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Use a ripe avocado that yields slightly to gentle pressure for the creamiest mash.
- 2For a perfect jammy yolk, immediately transfer boiled eggs to an ice bath to halt cooking.
- 3Toast the bread until deeply golden; a sturdy slice prevents sogginess from the mash.
- 4Mash the avocado-cottage cheese mixture with a fork, leaving small chunks for pleasant texture.
- 5Peel eggs under running cold water to easily remove the shell without tearing the white.
- 6Add hemp seeds just before serving to keep their nutty crunch and nutritional value intact.
- 7If making ahead, store the avocado mash with a layer of plastic wrap directly on the surface to prevent browning.
Adapt it for your goals.
High-Protein
Swap whole wheat bread for a slice of sourdough and add 45g of smoked salmon on top for extra omega-3s and a savory kick.
VeganVegan
Replace eggs with crispy baked tofu slices and use a plant-based yogurt in place of cottage cheese to keep it vegan-friendly.
Low CarbLow-Carb
Serve the avocado-cottage cheese mash on large lettuce leaves or cucumber rounds instead of toast for a keto-friendly option.
SpicySpicy
Add a drizzle of sriracha or a few pickled jalapeño slices on top for those who love a fiery morning kick.
Why this is on our healthy list.
Rich in Healthy Fats
Avocado provides monounsaturated fats that support heart health and help keep you satisfied until lunch.
High-Quality Protein
Eggs and cottage cheese deliver complete protein with all essential amino acids, aiding muscle repair and satiety.
Fiber from Whole Grains
Thick-cut whole wheat bread offers dietary fiber that promotes digestive health and steady energy release.
Packed with Micronutrients
Hemp seeds add magnesium, zinc, and omega-3s, while red pepper flakes contribute a dose of capsaicin and vitamin C.
Frequently asked questions
Yes, any sturdy bread works, but whole-grain or sourdough holds up best to the moist avocado mash without getting soggy.
