High Protein Toast with Fried Egg
Elevate your breakfast game with this nutritious and flavorful High Protein Toast with Fried Egg, a perfect balance of wholesome ingredients packed into a single slice. This quick and easy recipe layers creamy mashed avocado, protein-rich cottage cheese, and a perfectly fried egg atop a slice of toasted whole-grain bread, creating a nutrient-dense meal that’s as satisfying as it is delicious. Seasoned simply with salt, pepper, and an optional garnish of fresh parsley, this meal delivers a delightful texture contrast and robust flavors in just 10 minutes! Whether you're fueling up for a busy day or recovering from a workout, this high-protein breakfast toast provides the energy you need with a dose of healthy fats and satisfying protein.
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Ingredients
- 1 slice Whole-grain bread
- 1 Large egg
- 0.25 piece Avocado
- 2 tablespoons Cottage cheese (low-fat or full-fat)
- 2 teaspoons Olive oil
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 teaspoon Fresh parsley (optional, for garnish)
Directions
Step 1
Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil.
Step 2
Carefully crack the egg into the skillet and let it cook for about 2-3 minutes, or until the whites are set and the edges are crispy. Flip if you prefer an over-easy or over-medium egg. Remove the egg from the skillet and set aside.
Step 3
In the same skillet, add another teaspoon of olive oil and toast the slice of whole-grain bread for 1-2 minutes on each side, or until golden and slightly crispy. Alternatively, you can toast the bread in a toaster.
Step 4
Mash 1/4 of an avocado in a small bowl, and spread it evenly over the toasted bread.
Step 5
Spread 2 tablespoons of cottage cheese on top of the avocado layer.
Step 6
Place the fried egg gently on top of the cottage cheese layer.
Step 7
Season the toast with a pinch of salt and black pepper. Add a sprinkle of fresh parsley for garnish, if desired.
Step 8
Serve immediately and enjoy your high-protein toast!
Nutrition Facts
| Serving size | (175.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 486.5 |
| Total Fat 40.9g | 0% |
| Saturated Fat 7.5g | 0% |
| Polyunsaturated Fat 3.3g | |
| Cholesterol 191.1mg | 0% |
| Sodium 884.4mg | 0% |
| Total Carbohydrate 19.3g | 0% |
| Dietary Fiber 4.6g | 0% |
| Total Sugars 3.4g | |
| Protein 13.0g | 0% |
| Vitamin D 41IU | 0% |
| Calcium 73.6mg | 0% |
| Iron 2.4mg | 0% |
| Potassium 349.0mg | 0% |
Source of Calories