Feta Fried Egg Avocado Toast

Feta Fried Egg Avocado Toast

Feta Fried Egg Avocado Toast

Serves: 1

Ingredients

  • 1  slice of sourdough bread, toasted
  • 1/4 avocado, sliced
  • ¼ cup cottage cheese
  • 1 fried egg
  • 2 tbsp crumbled feta cheese
  • Salt and pepper to taste 
  • 1tsp Chilli oil
  • 1 Spring onion, chopped
  • Sesame seeds 

Method

  1. Heat a pan over medium heat, add olive oil and feta cheese. 
  2. Crack one egg and cook until set to your liking. 
  3. Drizzle some chilli oil and sprinkle chopped spring onion & sesame seeds.  Remove from heat. 
  4. Spread cottage cheese/ ricotta cheese on the toast. 
  5. Add sliced avocado and top with fried feta egg. 
  6. Garnish with extra onion & chilli oil. 
  7. Serve immediately.

 

Meal prep tips

This is best assembled fresh because avocado can brown and the toast becomes soggy.

For meal prep:

Toast the sourdough fresh rather than storing it assembled.

Cook the egg fresh if possible.

Cottage cheese and feta can be portioned ahead and refrigerated.

Slice the avocado just before eating, or coat it lightly with lemon juice to slow browning.

Keep chilli oil and sesame seeds separate until serving.

Fridge: Prepared components generally keep for up to 3–4 days, but avocado and cooked egg are best used sooner for quality.

Freezer: Not recommended once assembled. Sourdough can be frozen, but avocado, cottage cheese and feta don't retain their ideal texture after freezing and thawing.

Macros per serve

Calories 435 kcal

Protein 22g

Carbohydrates 32g

Fat 28g

Fibre 5g

Sugars 3g

Health benefits

Avocado provides monounsaturated fats, fibre, potassium and folate. The fibre and healthy fats can help with fullness and digestive health.

Egg provides high-quality protein and important nutrients including choline, vitamin B12 and selenium. Protein also helps support muscle maintenance and satiety.

Cottage cheese a useful source of protein and calcium. Choosing a reduced-fat cottage cheese can lower the calories while keeping the protein relatively high.

Feta provides protein and calcium, although it is relatively high in sodium and saturated fat compared with cottage cheese.

Sourdough bread provides carbohydrates for energy and, depending on the bread, some fibre and minerals. A wholegrain or high-fibre sourdough would be the better choice for fullness and digestive health.

Spring onion and sesame seeds add flavour, small amounts of fibre and micronutrients without substantially increasing calories.

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