High-Protein Post-Workout Egg & Avocado Toast

🍳 High-Protein Post-Workout Egg & Avocado Toast

Servings: 1
Prep time: 5 minutes
Cook time: 3–5 minutes
Total time: ~10 minutes
Protein: ~40–60 g, depending on portions
Calories: ~400–550, depending on variation

🛒 Ingredients

For the creamy protein eggs:

• 2 large eggs
• ½ cup liquid egg whites
• 1 tbsp grated Parmesan cheese
• 1–2 tbsp unsweetened almond milk
• ½ cup cottage cheese
• Salt and black pepper, to taste
• Optional: garlic powder, chili flakes, or Italian seasoning

For the toast:

• 1 slice wholegrain toast
• ¼–½ avocado, smashed
• Pinch of salt
• Lemon juice, optional

For sweetness:

• ½–1 cup fresh fruit such as strawberries, blueberries, kiwi, melon, or berries

👩‍🍳 Instructions

1. Prepare the cottage cheese:
   Add cottage cheese to a bowl or plate and spread it into an even layer. This creates a creamy, protein-rich base for the eggs.
2. Whisk the eggs:
   In a bowl, whisk together the eggs, liquid egg whites, Parmesan, almond milk, salt, and pepper.
3. Cook:
   Heat a nonstick pan over low to medium heat. Add the egg mixture and gently stir as it cooks. Cook for about 3–5 minutes, until the eggs are softly set. Avoid overcooking so they stay tender.
4. Make the avocado toast:
   Toast the wholegrain bread. Mash the avocado with a little salt and optional lemon juice, then spread over the toast.
5. Assemble:
   Spoon the creamy scrambled eggs over the cottage cheese. Serve alongside the avocado toast and fresh fruit.

💪 Lower-Calorie Variation

If you want to reduce calories while keeping protein high:

• Use 1 whole egg + ¾–1 cup egg whites, or use egg whites only.
• Use 1 rice cake instead of wholegrain toast.
• Reduce the avocado to about ¼ avocado.
• Keep the cottage cheese and fruit for protein and volume.

Egg-white-only tip: Pure egg whites can release more water and become a little runny, and they cool down faster. Cooking them slowly over medium-low heat and removing them from the pan as soon as they’re just set helps. The whole-egg version generally has a richer flavor and softer texture.

Easy formula: 🥚 eggs + 🥛 egg whites + 🧀 cottage cheese + 🥑 avocado + 🍞 wholegrain toast/rice cakes + 🍓 fruit = a balanced, protein-packed post-workout meal.