Meet your new breakfast obsession: the ultimate high protein avocado egg toast. This isn’t just another recipe; it’s a powerhouse meal designed to fuel your day, keep you full for hours, and satisfy your taste buds completely. Forget bland, boring breakfasts. We’re elevating this simple classic into a gourmet experience that’s as nourishing as it is delicious.
In just 15 minutes, you can whip up a breakfast that’s packed with healthy fats, complex carbohydrates, and a serious protein punch. It’s the perfect solution for busy mornings, a post-workout refuel, or even a quick and satisfying lunch.
Why This High Protein Avocado Toast Will Be Your Go-To
This recipe stands out from the rest. We’re not just smashing an avocado on toast; we’re strategically building a balanced and flavorful meal. The secret lies in a few key ingredients that work together to maximize both nutrition and taste.
- Incredibly Filling: With over 30 grams of protein, this toast will keep you energized and satisfied until your next meal.
- Quick & Easy: From start to finish, you’re only 15 minutes away from a delicious and healthy meal. Perfect for even the most hectic schedules.
- Packed with Nutrients: Loaded with healthy fats from avocado, fiber from whole-grain bread, and essential amino acids from eggs and cottage cheese.
- Endlessly Customizable: Think of this recipe as your perfect canvas. I’ll share plenty of ideas for toppings and variations to make it your own.
The Key Ingredients for a Protein-Packed Breakfast
Every ingredient is chosen with purpose. We focus on whole, nutrient-dense foods to create a breakfast that works for you.
For the Protein-Boosted Avocado Mash:
- Whole-Grain Bread: We start with a solid foundation. Look for a sturdy, whole-grain or sprouted-grain bread. It offers more fiber and protein than white bread and holds up beautifully to the toppings. My go-to is a thick-cut sourdough or a dense rye bread.
- Ripe Avocado: The star of the show. You’ll need one medium ripe avocado. It should yield slightly to gentle pressure.
- Full-Fat Cottage Cheese: This is our secret weapon. Whipping cottage cheese into the avocado mash makes it incredibly creamy and adds a substantial amount of protein without altering the classic flavor you love.
- Lemon Juice: A small squeeze of fresh lemon juice brightens up the avocado and prevents it from browning.
For the Toppings:
- Large Eggs: The classic partner to avocado toast. You can prepare them any way you like—poached, fried, or scrambled. Two eggs provide a significant protein boost.
- Seasoning: A simple sprinkle of flaky sea salt, freshly cracked black pepper, and a pinch of red pepper flakes is all you need to make the flavors pop.
How to Make the Perfect High Protein Avocado Egg Toast
Follow these simple steps for a flawless breakfast every time. It’s all about the technique.
Step 1: Toast the Bread
Start by toasting your slices of whole-grain bread until they are golden brown and crisp. You can use a toaster, or for a more rustic feel, toast them in a hot pan with a tiny drizzle of olive oil.
Step 2: Prepare the Protein Avocado Mash
While the bread is toasting, prepare the avocado mash. In a small bowl, combine the flesh of one ripe avocado, cottage cheese, and a squeeze of lemon juice. Use a fork to mash everything together until it reaches your desired consistency. I prefer it slightly chunky for better texture. Season generously with salt and pepper.
Step 3: Cook the Eggs
Cook your eggs to your liking. For a classic runny yolk, I recommend a simple sunny-side-up or poached egg. Heat a non-stick skillet over medium heat with a little butter or oil. Crack the eggs into the pan, season, and cook until the whites are set but the yolks are still liquid gold.
Step 4: Assemble Your Toast
Once the toast is ready, it’s time to assemble. Spread the protein-boosted avocado mash evenly over each slice of toast. Gently place your cooked eggs on top. Finish with a final sprinkle of red pepper flakes and flaky sea salt. Serve immediately and enjoy!
Pro Tips for the Best Avocado Toast
A few simple tips can take your toast from good to great.
- Choose the Right Avocado: A perfectly ripe avocado is key. Avoid overly soft or hard ones. The Hass variety is usually a reliable choice for its creamy texture.
- Don’t Skimp on Seasoning: Salt is crucial for bringing out the flavor of the avocado and egg. Be generous!
- Get Creative with Toppings: This recipe is a fantastic base. For more ideas, check out some of my other healthy breakfast recipes (coming soon).
Delicious Variations to Try
While the classic is fantastic, sometimes you want to mix things up. Here are a few ideas to get you started.
- Add Some Greens: Top your toast with a handful of fresh arugula or spinach for extra nutrients and a peppery bite.
- Spice It Up: A drizzle of hot sauce or a sprinkle of everything bagel seasoning can add a wonderful new flavor dimension.
- Include More Veggies: Sliced cherry tomatoes, radishes, or pickled red onions add a fresh, crunchy element. For another veggie-packed idea, try my Sweet Potato Breakfast Hash (coming soon).
FAQs About High Protein Avocado Egg Toast
It’s best enjoyed fresh, as the toast will get soggy and the avocado will brown over time. However, you can boil eggs in advance to save time in the morning. The avocado mash should always be made right before serving.
ezstandalone.cmd.push(function () { ezstandalone.showAds(119); });Besides the cottage cheese and eggs, you can boost the protein by sprinkling on hemp seeds or nutritional yeast, or by using a specialty high-protein bread. Some people also enjoy adding smoked salmon.
ezstandalone.cmd.push(function () { ezstandalone.showAds(119); });The lemon juice in the recipe is the key ingredient to slow down the oxidation process that causes browning. While it won’t prevent it forever, it will keep your avocado mash fresh and green while you prepare the rest of your meal.
ezstandalone.cmd.push(function () { ezstandalone.showAds(119); });Yes, it is a very healthy and balanced breakfast. It provides an excellent mix of protein to keep you full, healthy fats from the avocado, and complex carbohydrates and fiber from the whole-grain bread for sustained energy.
ezstandalone.cmd.push(function () { ezstandalone.showAds(119); });A sturdy, thick-cut bread is best to prevent it from getting soggy. Whole-grain, sourdough, rye, or sprouted-grain breads are excellent choices as they provide great texture, flavor, and extra fiber.
ezstandalone.cmd.push(function () { ezstandalone.showAds(119); });The Recipe
High Protein Avocado Egg Toast: The Ultimate 15-Minute Recipe
Ingredients
Equipment
Method
- Toast the bread slices to your desired level of crispness using a toaster or in a hot pan.
- In a small bowl, mash the avocado flesh, cottage cheese, and lemon juice together with a fork. Season with salt and pepper.
- In a non-stick skillet over medium heat, cook the eggs sunny-side-up, poached, or your preferred style until the whites are set and the yolk is still runny.
- Spread the protein avocado mash evenly on the toasted bread. Top with the cooked eggs. Garnish with red pepper flakes and a pinch of flaky sea salt before serving.
Notes
Avocado Ripeness: Use an avocado that yields to gentle pressure for the creamiest mash.
Customize It: Feel free to add other toppings like sliced tomatoes, arugula, or everything bagel seasoning.
More Than Just a Breakfast
This high protein avocado egg toast is more than just a meal; it’s a commitment to starting your day with strength and energy. It’s proof that healthy eating can be incredibly simple and delicious. I hope you love this recipe as much as I do.
If you make it, I’d love to see! Share your creations and tag me on Pinterest. Your feedback and creativity inspire our community!
