When I first started my health journey, I was worried that managing my blood pressure meant a lifetime of bland, boring food. I pictured sad, saltless meals and couldn’t have been more wrong! It took some experimenting, but I discovered that eating heart-healthy is all about celebrating vibrant flavors. This incredible avocado cottage cheese toast is the perfect example and has become my absolute favorite DASH diet breakfast recipe. It’s savory, creamy, a little spicy, and packed with protein that keeps me full all morning. It’s proof that you never have to sacrifice flavor for your health.
Why This is the Perfect DASH Diet Recipe
Honestly, this recipe checks all the boxes for me. It’s one of my go-to quick heart healthy breakfast ideas when I need something delicious and fast.
- Packed with Flavor, Not Sodium: We build incredible flavor using spices and textures, not salt.
- Ready in 15 Minutes: It’s the perfect meal for busy mornings when you don’t have time to cook.
- Simple Ingredients: You can find everything you need at your local grocery store.
- A Protein Powerhouse: With over 20 grams of protein, this breakfast will keep you energized and satisfied for hours.
The Building Blocks of Flavor
The magic of creating delicious low sodium meals is all about learning how to use ingredients strategically. Here are a couple of the all-stars in this recipe.
No-Salt-Added Cottage Cheese
This is one of my secret weapons! Using fat-free, no-salt-added cottage cheese gives you a wonderfully creamy base and a huge boost of protein without any of the sodium or saturated fat you’d find in other cheeses. It’s the perfect canvas for all the other flavors we’re about to add.
Low-Sodium Chili Crunch
I’m obsessed with chili crunch, but many brands are loaded with salt. Thankfully, more low-sodium versions are popping up in stores and online! It adds a warm, savory crunch and a gentle kick of heat that makes this low sodium egg breakfast feel truly special and a little bit indulgent.
Here is a recipe that proves recipes for high blood pressure can be exciting and delicious.
Spicy Chili Crisp Egg on Avocado-Cottage Cheese Toast
Equipment
- Saucepan (2-quart / 2 L)
- Small bowl
- Slotted spoon
- Oven with broiler
- Baking sheet
Ingredients
- 4 thick slices very-low-sodium whole-grain bread approx. 1.2 oz / 35 g per slice
- 4 large fresh eggs
- 1 cup 240 g fat-free, no-salt-added cottage cheese
- ½ large ripe avocado approx. 3.5 oz / 100 g
- Avocado oil cooking spray
- 1 tbsp 15 ml white vinegar
- 2 tsp low-sodium chili crunch
- ¼ tsp smoked paprika
- Freshly ground black pepper to taste
- 1 tbsp 4 g fresh chives, finely chopped
Instructions
- Prepare the Bread: Position an oven rack 4-6 inches (10-15 cm) from the broiler element and set the broiler to HIGH. Arrange the bread slices on a baking sheet and coat one side of each slice lightly with avocado oil cooking spray.
- Broil the Toast: Place the baking sheet under the broiler. Toast for 1-2 minutes until the tops are golden. Remove, flip the slices, and broil for another 60-90 seconds until crisp. Set aside.
- Heat the Poaching Water: While the bread broils, fill the saucepan with about 3 inches (7.5 cm) of water. Add the white vinegar, which helps the egg whites congeal. Bring the water to a gentle simmer (small, consistent bubbles), avoiding a rolling boil.
- Poach the Eggs: Crack one egg into a small bowl. Create a gentle vortex in the water with a spoon and carefully slide the egg into the center. Cook for 3-4 minutes for a runny yolk. Gently lift the egg out with a slotted spoon, draining excess water. Repeat with the remaining eggs.
- Season the Avocado: Halve the avocado, remove the pit, and scoop the flesh into a bowl. Add the smoked paprika and black pepper. Gently mash with a fork, leaving some texture.
- Assemble the Toast: Spread ¼ cup (60 g) of the fat-free, no-salt-added cottage cheese over each slice of broiled bread. Top with a quarter of the seasoned avocado mash.
- Garnish and Serve: Carefully place a warm poached egg on the avocado. Drizzle each toast with ½ teaspoon of low-sodium chili crunch and a sprinkle of fresh chives. Serve immediately.
Notes
Nutrition Information
Serving Size: 1 prepared toast- Calories: 267 kcal
- Protein: 22 g
- Total Fat: 12.7 g
- Saturated Fat: 2.8 g
- Total Carbohydrate: 20 g
- Dietary Fiber: 4.8 g
- Total Sugars: 4 g
- Added Sugars: <1 g
- Sodium: 129 mg
My Top Tips for a Perfect Result
After making this a dozen times, I’ve picked up a few tricks to make it perfect every single time.
- Use the Freshest Eggs Possible: Fresh eggs have firmer whites that hold their shape much better when poaching. It makes a huge difference!
- Don’t Over-Mash the Avocado: I like to leave some chunks of avocado for a better texture. Mash it just enough to combine with the spices and make it spreadable.
- Toast Your Bread Well: Don’t be afraid to get a nice, deep golden brown on your toast. A sturdy, crispy base is key to holding up all those delicious toppings without getting soggy.
Frequently Asked Questions (FAQ)
Is this a good high protein low sodium breakfast?
Absolutely! This is one of the best. Thanks to the egg and the generous serving of fat-free cottage cheese, one serving of this toast packs an impressive 22 grams of protein while keeping the sodium incredibly low at just 129 mg.
What can I use if I can’t find low-sodium chili crunch?
No problem! You can get a similar effect by drizzling your toast with a tiny bit of high-quality olive oil and a small pinch of red pepper flakes. It will still give you that lovely warmth and spice.
Can I make any of this ahead of time?
This recipe is best enjoyed fresh, especially the poached egg. However, you can mash the avocado an hour ahead—just press plastic wrap directly onto the surface to keep it from browning.
A Taste of Healthy Living
See? A healthy lifestyle is all about finding joy in your food, not taking it away. This toast is more than just a meal; it’s a celebration of how delicious and satisfying healthy eating can be. It’s a reminder that you can take amazing care of your body while still loving every single bite.
I truly hope you give this DASH diet breakfast recipe a try. Let me know what you think in the comments below!
