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A slice of toast topped with mashed avocado, poached eggs, and green onions, representing a high-protein breakfast.

High-Protein Breakfast Wrap with Cottage Cheese and Avocado

This recipe provides a quick, nutritious, and satisfying breakfast option perfect for busy mornings. It combines toasted sourdough with protein-rich cottage cheese, creamy avocado, and eggs for a wholesome start to your day.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings: 1 wrap
Course: Breakfast
Cuisine: American
Calories: 400
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 slice Sourdough bread
  • 1 Olive oil For toasting
  • 1/2 Avocado Smashed with lime or lemon juice and salt
  • 1/3 cup Cottage cheese
  • 2 Eggs Prepared as desired (fried, poached, scrambled, hard-boiled)
Topping Ideas
  • 1 Microgreens Optional
  • 1 Green onions Optional
  • 1 Thinly sliced tomato Optional
  • 1 Red onion Optional
  • 1 Chili crunch or bagel seasoning Optional
  • 1 Flaky sea salt Optional
  • 1 Drizzle of honey Optional

Equipment

  • Stainless steel skillet
  • Air fryer (optional for eggs)

Method
 

  1. Heat a stainless steel skillet over medium heat and add a small amount of olive oil. Add your slice of bread, turning it to coat both sides lightly in oil. Alternatively, spread mayonnaise on both sides and use nonstick spray.
  2. Fry the bread for 1 to 2 minutes per side until it is golden brown and toasted.
  3. Smash your avocado with a squeeze of lemon or lime and a pinch of salt.
  4. Prepare your eggs using your preferred method. If you hard-boil them in an air fryer, place eggs in the basket and air fry at 250 degrees for 15 minutes for medium-boiled or 18 minutes for hard-boiled. Immediately place the cooked eggs in ice water to stop the cooking process and make peeling easier. Season the eggs with salt and pepper.
  5. Spread the avocado mash on your toasted bread. Top this with the cottage cheese, followed by the prepared eggs. Garnish with your choice of green onions, microgreens, chili crunch seasoning, bagel seasoning, and a drizzle of honey.

Nutrition

Calories: 400kcalCarbohydrates: 30gProtein: 25gFat: 20gSaturated Fat: 5gCholesterol: 180mgSodium: 600mgPotassium: 500mgFiber: 8gSugar: 4gVitamin A: 150IUVitamin C: 15mgCalcium: 150mgIron: 3mg

Notes

This simple wrap became a morning staple because it provides nourishment quickly without extra effort. It is a good way to start a busy day feeling fueled.

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