Avocado Toast

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This high protein avocado toast packs 21 grams of protein into a breakfast that takes less than fifteen minutes from start to finish. The secret is a mashed cannellini bean and avocado base that keeps it creamy, filling, and way more interesting than the standard spread. Top it with a sunny-side egg, cottage cheese, and a drizzle of sriracha and you have a breakfast that actually holds you over until lunch.

What Makes This Actually Good

• Mashing cannellini beans with avocado creates a thicker, more protein-rich spread than avocado alone. The beans add roughly 2 grams of plant-based protein per third cup while keeping the texture smooth and spreadable.
• Cottage cheese on top adds about 14 grams of protein with almost no flavor competition. It melts slightly under the warm egg and gives the toast a creamy finish without needing any sauce.
• The fiber from whole grain bread, beans, and avocado clocks in at 11 grams total. That combination of fiber plus protein is what actually keeps you full through a busy morning.
• Everything comes together in one skillet and one bowl. Minimal dishes, minimal cleanup, maximum results for a weekday that already feels rushed.

Ingredients

• Skillet. A nonstick skillet keeps the egg from sticking and makes cleanup a breeze. Medium low heat is all you need.
• Whole Grain Bread. One solid slice to build everything on. Look for one with at least 3 grams of fiber per slice.
• Cannellini Beans. The base of the spread. They add creaminess and contribute about 2 grams of protein per third cup while keeping the texture smooth.
• Avocado. The main source of healthy fats and that signature avocado toast flavor. Half is enough to get things creamy without making it greasy.
• Lemon Juice. Brightens up the bean and avocado mash. Just a teaspoon or two cuts through the richness.
• Cottage Cheese. The protein workhorse of this recipe. Three tablespoons adds roughly 14 grams with barely any taste impact.
• Egg. Sunny-side up, cooked in the skillet. Adds another 6 grams of protein and makes the whole thing feel like a proper meal.
• Cherry Tomatoes. A fresh, juicy contrast to the rich layers underneath. Halve them and scatter on top.
• Sriracha. A quick drizzle adds heat and depth. The Yellowbird Blue Agave Sriracha version has a nice balance of sweet and spicy.

Reasons This Will Become a Regular

• 21 grams of protein in one plate without any fancy ingredients or special diet products
• Cannellini beans blend right into the avocado for extra creaminess and protein without anyone noticing they are there
• Cottage cheese melts into the warm egg and makes everything creamy without any sauce or mayo
• Ready in under 10 minutes with basic ingredients you already have at home
• Actually filling thanks to the combo of protein, fiber, and healthy fats from three different sources

How to Round Out the Meal

• Scrambled eggs on the side if you want to push protein past 30 grams for a heavier breakfast
• Greek yogurt bowl with berries and granola. Pairs well if you’re meal prepping multiple breakfast items. A High Protein Greek Yogurt Bowl on the side makes it even easier to hit your protein target for the morning.
• Mixed greens with a light vinaigrette. Keeps the meal from feeling too heavy while adding extra fiber
• Black coffee or a protein smoothie. Simple and quick for busy weekday mornings

Ways to Make This Yours

• Vegan version. Skip the egg and cottage cheese, add a scoop of nutritional yeast to the bean mash for a cheesy flavor
• Extra protein boost. Swap cottage cheese for a scoop of unflavored whey protein mixed with a splash of milk, then spread it on before adding the egg
• Gluten free. Use a certified gluten free bread or rice cake instead of whole grain bread
• Dairy free. Leave out the cottage cheese and add a thin layer of mashed banana for creaminess instead. For another quick high protein breakfast that does not use bread, this Breakfast Quesadilla is a solid swap.

Things Worth Knowing

FAQs

Equipment Needed

• Nonstick Frying Pan
• Glass Mixing Bowl
• Potato Masher
• Spatula Set

Recipe

Avocado Toast

This high-protein avocado toast combines mashed cannellini beans with creamy avocado on whole grain bread, topped with a sunny-side up egg and tangy cottage cheese for a meal that keeps you full until lunch.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 5 minutes mins

Total Time 15 minutes mins

Servings: 1 servings

Course: Breakfast

Cuisine: American

Calories: 360

Ingredients Method Video Notes

Ingredients

  

• 1 slice whole grain bread
• ½ avocado
• 1/3 cup cannellini beans, mashed
• 1 large egg
• 3 tablespoons cottage cheese
• 4 cherry tomatoes halved
• 2 teaspoons lemon juice
• Pinch of salt and black pepper
• Drizzle of sriracha

Directions

 

1. Drain and rinse your white beans. Pat dry with a paper towel.
2. Take out a medium sized bowl.
3. Add 1/3 cup of your white beans. Using a fork or a potato masher, mash your beans.
4. Slice open and add half an avocado to the bowl of beans.
5. Add 2 teaspoons of lemon juice.
6. Add a pinch of salt and black pepper.
7. Mash that and mix it together with your beans. Then set it aside for now.
8. Turn a burner on medium low heat, place a skillet on top and give it a light spray of oil.
9. Take out 1 slice of whole grain bread and toast it if desired. If you’re not toasting, then skip to the next step.
10. Crack open and add 1 large egg to the pan. Add a pinch of black pepper on top.
11. Cover it with a lid and let it cook for 3-5 minutes until it is sunny-side up. Once done, remove it from the pan.
12. Begin assembling your avocado toast by spreading your mashed beans and avocado mix on top of the bread.
13. Add cottage cheese on top of the bean and avocado mix.
14. Add your cooked sunny-side egg
15. Garnish with halved cherry tomatoes
16. Optionally drizzle with sriracha.
17. Serve

Video

Notes

Add the lemon juice to the bean and avocado mix right away to prevent browning if you prep this ahead of time.

Nutrition Facts