Protein Toast with Avocado & Egg
If you’re looking for a quick and nourishing breakfast that ticks all the boxes – protein, healthy fats, fibre, and flavour, this Toast with Avocado & Egg is one of my favourites. It’s simple enough for busy mornings yet balanced enough to keep your energy steady and your cravings at bay.
As women over 40, our bodies need a little extra support when it comes to steady blood sugar, sustained energy, and hormone balance. This recipe combines three powerful foods:
Eggs – an excellent source of high-quality protein and essential nutrients like B vitamins and choline for brain health.
Avocado – rich in heart-healthy monounsaturated fats and fibre to help you feel full for longer.
Cottage Cheese – not only adds creaminess but also boosts the protein content, helping with satiety and muscle maintenance.
I’ve also added pumpkin seeds for a little crunch and extra minerals like magnesium and zinc, which are particularly important for women’s hormonal health.
Recipe: Power Protein Toast with Avocado & Egg (Serves 1)
Ingredients
1 large egg
2 tbsp (50 g / 1.8 oz) cottage cheese
¼ medium avocado, mashed
1 slice wholegrain or rye bread, toasted
1 tsp pumpkin seeds
Pinch of sea salt & cracked black pepper
Method
Place the egg in a saucepan, cover with water, and bring to a gentle boil. Turn off the heat, cover, and leave for 10–12 minutes. Drain, cool under cold water, peel, and slice.
Spread the mashed avocado over your toast, add the cottage cheese, then layer the sliced egg on top.
Sprinkle with pumpkin seeds, season with salt and pepper, and enjoy straight away.
Nutrition per serving
Calories: 290 kcal
Protein: 17 g
Carbohydrates: 22 g
Fibre: 6 g
Fat: 14 g
Want more easy, practical information like this, designed to support women’s energy, focus, and weight management? You’ll find it in my #1 International Best-Selling Book, Have a Magnificent Menopause: A Straightforward Guide to Looking Good and Feeling Great. Link below