Cottage Cheese & Eggs on Toast

Citrus Free, Corn Free, Mediterranean, Nut Free, Pescatarian, Soy Free, Vegetarian

304 Calories | 24g Protein | 20g Carbs | 14g Fat | 3g Fiber

15 minutes | 1 servings

Creamy cottage cheese meets perfectly hard-boiled eggs on hearty whole grain bread, all in just 15 minutes.

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Why You'll Love This

The cottage cheese adds this wonderful tangy richness that pairs well with the eggs, while the toasted bread gives you that satisfying crunch. It's simple enough to make even on the most chaotic days, but substantial enough to keep you satisfied all morning. Plus, there's something quietly comforting about a breakfast this straightforward.

The Nutrition Profile

This delivers 24g of protein per serving, which is exactly what your body needs as nutritional requirements shift with age. Protein needs actually increase as we get older, with research suggesting women over 40 need closer to 1.2g per kilogram of body weight to support muscle maintenance and bone health. The eggs contribute about 12g of that protein, while the cottage cheese adds another 12g, making this a powerhouse breakfast that'll keep you satisfied for hours.

The Ingredient List

The best part about this recipe is its simplicity. You need just four ingredients: eggs, cottage cheese, whole grain bread, and salt and pepper.

For the cottage cheese, choose whatever fat content works for you. Full-fat cottage cheese will be creamier and more satisfying, while low-fat versions work fine if that's what you prefer or tolerate better. If dairy has started disagreeing with you, try a plant-based cottage cheese alternative made from almonds or cashews.

For the bread, look for true whole grain bread with at least 3g of fiber per slice. If gluten is an issue, use your favorite gluten-free bread instead.

The Practical Stuff

No special equipment needed beyond a saucepan and a way to toast bread.

Best enjoyed fresh, but you can meal prep the hard-boiled eggs in advance and keep them refrigerated with the shell on for up to a week. When you're ready to eat, just peel, slice, and assemble. This is a great way to use up the last few eggs in a carton before they go bad.

The Method

Start by placing the eggs in a saucepan and covering them with water. Cover the pan and bring to a boil over high heat. Once the water reaches a rolling boil, turn off the heat completely and let the eggs sit in the hot water for 12 minutes. This method gives you perfectly cooked eggs with tender whites and creamy yolks every time.

While the eggs are cooking, toast your bread to your preferred level of crispness.

When the timer goes off, drain the hot water and run cold water over the eggs until they're cool enough to handle. This stops the cooking process and makes them easier to peel. Peel the eggs and slice them into rounds.

Spread the cottage cheese on your toast, arrange the sliced eggs on top, and season with salt and pepper. That's it. Sometimes the best recipes are the ones that don't try to be fancy.

Why This Works

It's protein-rich to meet increased protein needs, quick enough for chaotic mornings, and satisfying enough to keep an unpredictable perimenopause appetite in check. Meal prep the eggs to have on hand all week. Nothing fancy, just easy, wholesome food.

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