⏱ 13 min total

Avocado Toast with Cottage Cheese Eggs

Name: Avocado Toast with Cottage Cheese Eggs
Prep time: 5 min
Cook time: 8 min
Total time: 13 min
Yield: 1 serving
Ingredients: 1 spray , about 1/3 second Cooking spray; 1 extra large Egg; 2 large Egg white; ¼ cup Cottage cheese; 1 dash Salt; 1 dash Black pepper; 2 slice Whole wheat bread; 1 fruit Avocado

Per 1 serving · 436 g · 8 ingredients

Calories

620

31%
of a 2,000 cal day

Protein
32g
20% of calories
Carbs
44g
27% of calories
Fat
38g
53% of calories

Portion

At a glance

One serving of Avocado Toast with Cottage Cheese Eggs (436 g) has 620 calories, with 32 g of protein, 44 g of carbohydrates and 38 g of fat. Most of its energy comes from fat (53% of calories). It is high in protein (64% DV), dietary fiber (60% DV) and Vitamin C (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 37%, 34% and 70% of the daily value.

Per 100 g

142cal

low energy density

Protein per 100 cal

5.2g

Net carbs

27g

carbs minus fiber

Fiber

17g

6 g sugar

High in

20%+ of the daily value

Protein64%
Dietary fiber60%
Vitamin C22%
Vitamin E41%
Vitamin K39%
Thiamine33%

Good source of

10–19% of the daily value

Vitamin A12%
Calcium19%

Watch

20%+ of the daily value

Sodium37%
Saturated fat34%
Cholesterol70%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 8 min

1
Lightly coat the inside of a small pan with non-stick cooking spray.
2
In the pan, combine the egg, egg whites, and cottage cheese. Cook over medium heat, scrambling until cooked through.
3
Season with salt and pepper, then set aside to cool slightly.
4
Mash the avocado in a small bowl.
5
Toast bread to your liking.
6
Top each slice of toast with half of the mashed avocado and half of the scrambled egg mixture. Enjoy!

Vitamins & minerals

Amounts for 1 serving (436 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	110 μg	12%
Vitamin C	20 mg	22%
Vitamin D	1 μg	8%
Vitamin E	6 mg	41%
Vitamin K	47 μg	39%
Thiamine	0.4 mg	33%
Riboflavin (B2)	1 mg	77%
Niacin	6 mg	39%
Vitamin B6	1 mg	60%
Folate (B9)	222 μg	56%
Vitamin B12	1 μg	36%
Pantothenic acid	4 mg	86%
Choline	219 mg	40%

Minerals

Nutrient	Amount	% Daily Value
Calcium	185 mg	19%
Iron	4 mg	45%
Potassium	1,352 mg	29%
Magnesium	117 mg	28%
Phosphorus	420 mg	60%
Zinc	3 mg	29%
Copper	1 mg	63%
Manganese	2 mg	66%
Selenium	51 μg	92%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.3 g	—
Alpha carotene	48 μg	—
Arginine	1 g	—
Aspartic acid	3 g	—
Beta carotene	128 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	33 μg	—
Fructose	2 g	—
Galactose	0.3 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	1 g	—
Methionine	1 g	—
Monounsaturated fats	22 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	6 g	—
Proline	2 g	—
Retinol	96 μg	—
Serine	2 g	—
Starch	16 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	2 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	1 μg	—

Burning 620 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

118min
Walking (3.5 mph)
74min
Cycling (moderate)
52min
Running (6 mph)
87min
Swimming laps

Common questions

How many calories are in Avocado Toast with Cottage Cheese Eggs?

One serving of Avocado Toast with Cottage Cheese Eggs (1 serving) has 620 calories, which works out to 142 calories per 100 g. That is about 31% of a 2,000-calorie day.

Are Avocado Toast with Cottage Cheese Eggs high in protein?

It provides a solid 32 g of protein per serving (64% of the 50 g daily value), but protein supplies only 20% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Avocado Toast with Cottage Cheese Eggs keto-friendly?

It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 27% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Avocado Toast with Cottage Cheese Eggs?

843 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Avocado Toast with Cottage Cheese Eggs?

6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (436 g)

Calories620

% Daily Value*

Total fat 38g	48%
Saturated fat 6.8g	34%
Trans fat 0g
Cholesterol 211mg	70%
Sodium 843mg	37%
Total carbohydrate 44g	16%
Dietary fiber 17g	60%
Total sugars 6g
Protein 32g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all