Boiled Egg & Avocado Toast
This high-protein boiled egg and avocado toast takes just 8 minutes using seeded low-GI bread, a jammy boiled egg, and a stealth tablespoon of smooth cottage cheese whipped into the avo!
Ingredients
- 1 slice Earth Origin High Protein Grain Bread
- 1 large egg, room temperature
- ¼ medium ripe avocado (~50g), peeled and pitted
- 1 tbsp low-fat cottage cheese
- 1 tsp fresh lemon juice (5ml), (keeps the avocado vibrant green and cuts the richness)
- pinch Ina Paarman’s Seasoned Sea Salt, or Garlic & Herb seasoning
- pinch dried chilli flakes or freshly cracked black pepper, to taste
Instructions
- Boil the Egg (To Jammy Perfection): Bring a small pot of water to a gentle rolling boil. Carefully lower in the egg using a spoon. Boil for 6½ to 7 minutes for a tender white with a rich, jammy yolk (or 8 - 9 minutes for fully hard-boiled). Immediately transfer to a small bowl of cold water to stop the cooking and make peeling effortless.
- Toast the Bread: Pop your seeded or low-GI bread slice into the toaster until golden and sturdy enough to hold the toppings.
- Whip the Avocado Spread: In a small ramekin or bowl, mash the ripe avocado with a fork. Add the tablespoon of smooth cottage cheese, lemon juice, and a pinch of Ina Paarman Seasoned Sea Salt. Stir vigorously until smooth, creamy, and mousse-like.
- Assemble & Slice: Spread the whipped avocado-cottage cheese mixture generously over the warm toast slice. Peel the boiled egg, slice it into rounds or halves, and arrange neatly across the avocado spread.
- Garnish & Enjoy: Finish with a sprinkle of crushed chilli flakes and freshly cracked black pepper for a savoury kick. Serve immediately while the toast is warm and crisp!
Notes
GLP-1 Recipe Snapshot per Serving (1 toasted slice):
- 🔥Calories: ~265 kcal
- 🍗 Protein: ~13g
- 🌾 Carbohydrates: ~21.5g (Slow-release complex carbs from seeded low-GI grain)
- 🥑 Fat: ~14.5g (Heart-healthy monounsaturated fats from avocado)
- 🪙 Estimated Cost: ~R14 per portion **
