High-protein low-calorie cottage cheese toast breakfast. Credits: Claude Pop / Unfold Today.

You're standing in front of a bowl of low-fat cottage cheese. How do you turn it into a nutritious, tasty, high-protein breakfast that's also low-calorie? Fortunately, our recipe ticks all the boxes and busts the myth that cottage cheese is bland and boring.

This breakfast can help you lose weight, strengthen your muscles, fortify your bones and start your days with a full energy tank, all while saving time. Did we mention it's also packed with vitamins and minerals?

As a certified nutritionist, I developed this cottage cheese toast to meet the standards for low-calorie, high-protein meals—and not only. It contains fewer than 120 calories per 100 g, almost 30 g of protein, complex energy-releasing carbohydrates and nutrient-rich ingredients, like tomato, blueberries and high-calcium cottage cheese.

Let’s make the recipe really quick!

Equipment

For this cottage cheese toast recipe, you'll need the following kitchen equipment:

• 2 small bowls
• 1 spoon
• Toaster*
• Plate (optional)

*If you don't have a toaster, you can toast the bread in an oven or a pan.

Ingredients

To make this low-calorie, high-protein cottage cheese toast breakfast, you'll need the following ingredients:

• 6 oz (170 g) low-fat cottage cheese (2% fat)
• 2 slices (2.3 oz or 64 g) whole wheat bread
• 1 small (3.2 oz or 91 g) sliced tomato
• 1 tsp (0.2 fl oz or 5 ml) olive oil
• 0.2 fl oz (5 ml) lemon juice
• 1 dash table salt
• 5 sprigs (1 g) fresh dill
• 1 tsp (1 g) chopped raw chives
• 1/2 cup (2.6 oz or 74 g) blueberries

Role of each ingredient

Low-fat cottage cheese—the star of this breakfast, one of the foods with the lowest number of calories and one of the high-volume low-calorie foods—provides most of the recipe's total protein and plenty of bone-strengthening calcium.

Whole wheat bread fulfills the role of bringing complex carbs to the dish, ensuring sustained energy throughout the morning.

Tomato and lemon juice bring freshness, juiciness and vitamins, including vitamin C.

Moving on, olive oil adds healthy unsaturated fats and improves the flavor of the toast.

Table salt, along with the herbal notes of fresh dill and raw chives—both among the vegetables with the least calories—boosts the overall flavor of our recipe. Did you also notice how much more appealing the cottage looks with some green on it?

Last but not least, blueberries are here because a healthy breakfast almost always benefits from a touch of fruit. And hey, who doesn't love some extra antioxidants, fiber and extra energy?

Ingredient alternatives

If you're on a gluten-free diet, pick a kind of gluten-free whole grain bread.

If you're on a dairy-free or vegan diet, you can swap cottage cheese for a lactose-free version or look for a plant-based sortiment. Beware that vegan alternatives may have less protein.

Instructions

Below are the step-by-step instructions for making our high-protein, low-calorie cottage cheese toast recipe.

1. Toast the bread

Toast the 2 slices of bread using a toaster, oven or favorite pan. However, I find that using a toaster is the fastest method.

2. Dress the cottage cheese

While the bread is toasting, start preparing the cottage cheese topping. First, pour the lemon juice over the bowl of cottage cheese. Then, add the salt and the sliced tomatoes. Finally, sprinkle in the fresh dill and the chopped raw chives. Mix everything using a spoon.

3. Oil the toast

Drizzle the olive oil over the toasted whole wheat bread and spread it evenly. For a more consistent coating, you can tap the slices together.

4. Side with blueberries

The final step is to place the blueberries in a bowl. And there you go, you can now enjoy this complete high-protein, low-calorie breakfast.

The creamy cottage cheese, enhanced by the fresh green flavors of dill and chives, pairs heavenly with the slightly moist yet still crunchy slices of toast. And you will also appreciate the burst of flavor coming from blueberries as well. A chef's kiss, as they say!

Nutrition facts

Vitamins: A, C, B2, B3, B9, B12, K.

Minerals: calcium, phosphorus, magnesium, iron, copper, selenium, manganese, potassium.

Other compounds: choline and flavonoids.

Benefits

Our low-calorie, high-protein cottage cheese toast breakfast can bring many health benefits. Here are some of them:

• Lose weight easier: because the recipe is low in calories and packed with complex carbs, healthy fats and a treasure of micronutrients that keep hunger at bay;
• Build or preserve muscle mass: because the recipe is high in protein and complex carbs;
• Optimize energy levels: because the recipe is rich in complex carbohydrates, low in added sugars and contains plenty of micronutrients, like B vitamins and magnesium, that facilitate energy production;
• Strengthen bones and joints: because the recipe contains compounds commonly used to improve bone health, like calcium, copper, manganese and vitamin C;
• Save time: since the whole recipe takes about 5 minutes to make.

Recipe summary

To follow our low-calorie, high-protein cottage cheese toast recipe in a compressed format, use the summary below.

High-Protein Low-Calorie Cottage Cheese Toast

Claude Pop, CPT, NC, CSCS

This flavorful cottage cheese toast breakfast has 27 g of protein, only 399 calories and is very easy to prepare. Perfect for anyone trying to lose weight, this high-protein and low-calorie recipe comes from certified nutritionist, personal trainer and strength and conditioning specialist Claude Pop.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Toasting Time 3 minutes mins

Total Time 5 minutes mins

Course Breakfast

Cuisine Mediterranean

Servings 1 person

Calories 399 kcal

Equipment

• 2 small bowls
• 1 Spoon
• 1 toaster (if you don't have one, you can use an oven or a pan)
• 1 plate (optional)

Ingredients

  

• 6 oz low-fat (2%) cottage cheese (170 g)
• 2 slices whole wheat bread (2.3 oz or 64 g)
• 1 tsp olive oil (0.2 fl oz or 5 ml)
• ½ cup blueberries (2.6 oz or 74 g)

Cottage cheese dressing

• 0.2 fl oz lemon juice (5 ml)
• 1 dash table salt
• 1 small sliced tomato (3.2 oz or 91 g)
• 5 sprigs fresh dill (1 g)
• 1 tsp chopped raw chives (1 g)

Instructions

 

• Toast the 2 slices whole wheat bread using a toaster, oven or favorite pan. However, I find that using a toaster is the fastest method.
  2 slices whole wheat bread
• While the bread is toasting, start preparing the cottage cheese topping. First, pour the 0.2 fl oz lemon juice over the bowl of 6 oz low-fat (2%) cottage cheese. Then, add the 1 dash table salt and the 1 small sliced tomato. Finally, sprinkle in the 5 sprigs fresh dill and the 1 tsp chopped raw chives. Mix everything using a spoon.
  6 oz low-fat (2%) cottage cheese, 0.2 fl oz lemon juice, 1 dash table salt, 5 sprigs fresh dill, 1 tsp chopped raw chives, 1 small sliced tomato
  
• Drizzle the 1 tsp olive oil over the toasted whole wheat bread and spread it evenly. For a more consistent coating, you can tap the slices together.
  1 tsp olive oil
  
• The final step is to put the ½ cup blueberries in a bowl and enjoy this complete high-protein, low-calorie breakfast. In terms of taste, the creamy cottage cheese wrapped in dill and chives' green flavors combined with the slightly moist but still crunchy slices of bread is a heavenly match. And you will also appreciate the sparkle of flavor coming from blueberries as well.
  ½ cup blueberries
  

Notes

Our low-calorie, high-protein cottage cheese toast breakfast can bring many health benefits. Here are some of them:

• Lose weight easier: because the recipe is low in calories and filled with complex carbs, healthy fats and a treasure of micronutrients that will keep hunger at bay;
• Build or preserve muscle mass: because the recipe is high in protein and complex carbs;
• Optimize energy levels: because the recipe is rich in complex carbohydrates, low in added sugars and contains plenty of micronutrients, like B vitamins and magnesium, that facilitate energy production;
• Strengthen bones and joints: because the recipe contains compounds commonly used to improve bone health, like calcium, copper, manganese and vitamin C;
• Save time: since the whole recipe takes about 5 minutes to make.

Keyword energizing, healthy, high-protein, low-calorie, quick