10-Minute High Protein Avocado Toast
High protein avocado toast packs 21 grams of protein into a single slice, so it actually keeps you full through the morning. Creamy avocado, tangy cottage cheese, and a jammy soft-boiled egg turn a quick breakfast into something that feels like a real meal.
It all comes together in about ten minutes, with just a handful of ingredients and no tricky techniques. Toasting the bread while the egg simmers means you can walk away with a hot, savory plate that tastes as good as it looks.
What Makes This Toast So Satisfying
This is the version I keep coming back to on busy mornings. The cottage cheese blends right into the avocado, so you get an extra boost of protein without a chalky texture, just a smooth, rich base that tastes like a fresher, tangier avocado mash.
The soft-boiled egg is the real payoff. When you cut through the toast, the yolk runs into every bite, mixing with the slight heat from red pepper flakes and the earthy crunch of hemp seeds. It’s savory, bright, and just messy enough to make you slow down and enjoy it.
Ingredients
- 1 large egg: at room temperature, for a soft-boiled center
- 1 slice sturdy whole-grain bread: a thick slice holds up to the toppings without getting soggy
- ½ medium avocado: ripe but not mushy, any variety works
- ¼ cup (60 g) full-fat cottage cheese: 4% milkfat gives the smoothest blend
- 1 tbsp hemp seeds: or chia seeds, for crunch and extra protein
- ¼ tsp red pepper flakes: adjust to your heat preference
- Flaky sea salt and black pepper: to finish
- Optional: a squeeze of lemon juice: brightens the avocado and keeps it from browning too quickly
Variations / Substitutions
- Swap the cottage cheese for silken tofu: blend ¼ cup with the avocado for a dairy-free base with similar creaminess and about 6 grams of protein.
- Use smoked salmon instead of egg: layer 2 ounces of cold-smoked salmon on top of the mash for a no-cook version with nearly 15 grams of protein.
- Add chili crisp or hot honey: a spoonful over the egg brings a sweet-spicy kick that works well with the creamy avocado.
- Try a different seed: pumpkin seeds or sunflower seeds stand in for hemp seeds with a different texture but the same nutty crunch.
- Skip the bread and go for sweet potato: a thick roasted sweet potato round can hold all the toppings if you want a grain-free base.
For another protein-packed breakfast idea, try scrambled egg and black bean tacos.
How to Make High Protein Avocado Toast
Step 1: Soft-Boil the Egg
Bring a small saucepan of water to a boil over high heat, then lower the heat to a gentle simmer. Gently lower the egg into the water with a slotted spoon and set a timer for 6½ minutes. The water should bubble lightly, not roll.
While the egg cooks, fill a bowl with ice water. As soon as the timer goes off, transfer the egg straight into the ice bath and let it chill for at least 2 minutes. This stops the cooking, so the yolk stays liquid in the center while the white is fully set.
Step 2: Mix the Avocado Spread
Cut the ½ avocado in half, remove the pit, and scoop the flesh into a small bowl. Add the ¼ cup cottage cheese and a pinch of salt, then mash everything together with a fork. You can leave it a little chunky or keep mashing until it is nearly smooth, whichever you like better.
If you have lemon juice, stir in a teaspoon now. The acid cuts through the richness and keeps the spread looking bright green even if you take a minute to finish the toast.
Step 3: Toast and Layer the Bread
Toast the slice of bread until it is deeply golden and crisp, about 2 to 3 minutes in a toaster or under a broiler. A too-pale slice will turn soft under the wet toppings, so wait for color on both sides.
Spread the avocado-cottage cheese mixture in an even layer clear to the edges. Then peel the cooled egg carefully under running water and set it whole on top of the toast.
Step 4: Top and Serve
Sprinkle the hemp seeds and red pepper flakes over the whole plate. Add a pinch of flaky sea salt and a few cracks of black pepper.
Set the toast on a plate and use a sharp knife to cut the egg in half right before eating. The yolk will spill over the avocado, and everything stays warm and rich for the first bite.
A Few Tips Before You Start
- Pick an avocado with slight give near the stem end. A rock-hard one will mash into a paste, not a spread, and an overripe one can taste bitter against the cottage cheese.
- If you prefer a firmer yolk, boil the egg for 7½ minutes. The white will be fully set and the yolk just starting to jam up.
- Toast the bread darker than you normally would. The crispness holds up far better once the warm avocado mix hits it.
- Warm your plate under hot tap water while you cook. A cold plate steals heat from the toast faster than you would guess.
Egg cook times by style:
| Style | Time | Notes |
|---|---|---|
| Soft-boiled (runny yolk) | 6½ mins | Lower egg into simmering water, then ice bath |
| Poached (runny yolk) | 4 mins | Gently simmering water with a splash of vinegar |
| Sunny-side up (runny yolk) | 3 to 4 mins | Cook over medium heat in a buttered pan, no flip |
| Over-easy (runny yolk) | 3 mins per side | Flip gently with a spatula |
Frequently Asked Questions
Can I use egg whites instead of a whole egg?
Yes. Scramble 3 tablespoons of liquid egg whites in a nonstick pan for about 1 minute and pile them on the toast. You will still get around 10 grams of protein without any yolk.
Why did my toast get soggy?
The bread likely was not toasted dark enough or the avocado was too thin. A thick, deeply toasted slice and a spread that reaches the edges will keep the surface crisp longer.
Can I make this dairy-free?
Skip the cottage cheese and mash the avocado with ¼ cup well-rinsed canned white beans. The beans add creaminess and 4 grams of protein, though the flavor will be milder.
Is it okay to use pre-boiled eggs?
Sure. A batch of soft-boiled eggs kept in the fridge for up to 3 days makes this toast come together in under 5 minutes. Just peel them cold and let them come to room temperature while you toast the bread.
What can I use instead of hemp seeds?
Sesame seeds or crushed toasted almonds work well. Both give a similar crunch and a little extra fat, though the protein boost will be slightly lower.
High Protein Avocado Toast Recipe
Ingredients
Method
- Bring a small saucepan of water to a boil, then lower heat to a gentle simmer. Cook the egg for 6½ minutes, then transfer to an ice bath for 2 minutes.
- Mash the avocado, cottage cheese, and a pinch of salt together with a fork until your desired texture. Stir in lemon juice if using.
- Toast the bread until deeply golden, then spread the avocado mixture edge to edge.
- Peel the egg, place it whole on the toast, and top with hemp seeds, red pepper flakes, flaky salt, and black pepper. Cut the egg open before eating.
