This high-protein avocado toast is a simple meal that’s quick to make but keeps you full for hours. Creamy avocado spreads perfectly over crispy toast, while protein-rich toppings turn it into a balanced and satisfying dish.
It’s great for busy mornings, post-workout meals, or even a light lunch. The best part? You can customize it easily depending on what you have in your kitchen.
Why This Recipe Works
- High protein and healthy fats
- Ready in minutes
- Simple ingredients
- Keeps you full longer
Ingredients (Serves 2)
- 2 slices whole grain bread
- 1 large ripe avocado
- 2 eggs (fried, boiled, or poached)
- 1/4 cup cottage cheese or Greek yogurt
- 1 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp chili flakes (optional)
- 1 tsp lemon juice
Optional toppings:
- sliced tomatoes
- microgreens
- pumpkin seeds
How to Make High-Protein Avocado Toast
Step 1: Toast the Bread
Toast bread slices until golden and crisp.
Step 2: Mash the Avocado
In a bowl, mash avocado with lemon juice, salt, and pepper until creamy but slightly chunky.
Step 3: Cook Eggs
Prepare eggs the way you like:
- Fried for richness
- Boiled for meal prep
- Poached for softer texture
Step 4: Assemble
Spread mashed avocado evenly on toast. Add cottage cheese, then place eggs on top.
Step 5: Finish & Serve
Drizzle olive oil and sprinkle chili flakes or seeds. Serve immediately while warm.
⏱ Time Needed
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Total Time: 10 minutes
Nutrition Boost (Approx per serving)
- Protein: ~18–22 g
- Healthy fats from avocado
- Fiber from whole grain bread
Flavor & Texture
- Creamy avocado base
- Crispy toast
- Rich egg topping
- Fresh, light seasoning
Easy Variations
- Add grilled chicken slices for extra protein
- Use smoked salmon instead of eggs
- Swap bread for sweet potato slices (low carb option)
- Add hot sauce for spice
Serving Ideas
- Pair with smoothie
- Serve with fresh fruit
- Add side salad for lunch
Storage Tips
- Best eaten fresh
- Avocado mash can be stored 1 day in fridge (cover tightly)
- Toast bread fresh for best texture
Common Questions
How can I increase protein more?
Add extra egg whites, chicken, tofu, or protein-rich seeds.
Is this good for weight loss?
Yes. It’s filling, balanced, and prevents overeating later.
Can I make it vegan?
Yes. Replace eggs with tofu or chickpeas and use plant yogurt.
This high-protein avocado toast is quick, balanced, and satisfying without feeling heavy. It’s one of those meals that’s simple enough for everyday but still feels fresh and nourishing every time you make it.
