Avocado & Cottage Cheese Smash on Sourdough

Avocado and cottage cheese smash on sourdough toast.

Why this is peri-perfect… This avo–cottage cheese toast is a protein- and healthy-fat-packed breakfast or snack that keeps you full, energised, and hormone-balanced. Cottage cheese (our hero!) delivers a solid protein hit to support lean muscle and stabilise blood sugar, while avocado adds creamy texture and heart-healthy fats for satiety and hormone support. A squeeze of lemon and optional fresh herbs brighten the flavours and provide antioxidants, while chilli flakes or smoked paprika give a gentle metabolism boost. Paired with sourdough, this toast offers fibre and complex carbs for steady energy. It’s simple, delicious, and perfectly balanced for midlife nutrition.

Ingredients: 1 serve

1 slice sourdough bread (40g)

½ avocado (50g)

¾ cup low-fat cottage cheese (150g)

Salt and pepper, to taste

Chilli flakes or smoked paprika (optional)

Squeeze of lemon juice

Fresh herbs (like chives or parsley), optional

Instructions:

1.     Toast your sourdough until golden and crisp.

2.     Make the topping:
In a small bowl, mash the avocado and stir in the cottage cheese. Add a squeeze of lemon juice, salt, pepper, and optional chilli flakes or smoked paprika. Mix well but leave a little texture.

3.     Assemble:
Spoon the mixture generously over the warm sourdough toast. Sprinkle with herbs or extra seasoning if you like.

4.     Serve immediately

Per serve: 300 calories, 30g protein.