High Protein Toast with Fried Egg
Elevate your breakfast game with this High Protein Toast with Fried Egg, a delicious and nutritious start to your day! This quick and easy recipe pairs crispy whole-grain bread with creamy avocado, protein-packed cottage cheese, and a perfectly fried egg to create a wholesome meal bursting with flavor and texture. Seasoned with olive oil, salt, and pepper, and topped with fresh parsley for a hint of freshness, this open-faced toast is as satisfying as it is healthy. Ready in just 10 minutes, it's perfect for busy mornings or post-workout recovery. Ideal for those looking to incorporate high-protein foods into their diet, this recipe balances essential nutrients with irresistible taste.
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Recipe Information
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)
Instructions
Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil.
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.
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.
Mash 1/4 of an avocado in a small bowl, and spread it evenly over the toasted bread.
Spread 2 tablespoons of cottage cheese on top of the avocado layer.
Place the fried egg gently on top of the cottage cheese layer.
Season the toast with a pinch of salt and black pepper. Add a sprinkle of fresh parsley for garnish, if desired.
Serve immediately and enjoy your high-protein toast!
Nutrition Facts
Calories |
486 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.9 g | 52% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 3.3 g | ||
| Cholesterol | 191 mg | 64% | |
| Sodium | 884 mg | 38% | |
| Total Carbohydrate | 19.3 g | 7% | |
| Dietary Fiber | 4.6 g | 16% | |
| Total Sugars | 3.4 g | ||
| Protein | 13.0 g | 26% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 74 mg | 6% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 349 mg | 7% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
