Of which 4.1 g sugars and 5.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Calcium (cottage cheese) · Protein (cottage cheese) · Fiber (whole-grain bread)
Allergens gluten, egg, milk
Avocado toast with egg and cottage cheese
Creamy, packed with protein, made in ten minutes.
Ingredients
- 2 slices whole-wheat bread (60 g / 2 oz) — or oat bread
- ½ avocado (50 g / 1¾ oz)
- 1 hard-boiled egg (50 g / 1¾ oz)
- 70 g (2½ oz) cottage cheese
- salt and pepper, to taste
- parsley, to taste — optional
- lemon juice, to taste — optional
Method
- Toast the bread slices until crisp.
- In a bowl, mash the avocado, hard-boiled egg and cottage cheese with a fork into a coarse paste.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook. The English edition is coming soon.
This recipe isn't in an ebook yet. Newsletter subscribers are the first to know when it is.
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