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Spicy Chili Crisp Egg on Cottage Cheese Avocado Toast

Elevate your morning routine with this vibrant, protein-packed toast. A perfectly jammy poached egg sits atop creamy seasoned avocado and low-sodium cottage cheese, finished with a kick of chili crunch for a satisfying, heart-healthy start to your day.
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Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings: 4
Course: Breakfast
Cuisine: American
Calories: 354
Ingredients Equipment Method Notes

Ingredients
  

  • 4 thick slices of low-sodium whole-grain bread
  • 4 large fresh eggs
  • 1 cup 240 g low-sodium cottage cheese
  • 1 large ripe avocado
  • 1 tablespoon 15 ml extra virgin olive oil
  • 1 tablespoon 15 ml white vinegar
  • 2 teaspoons chili crunch
  • ¼ teaspoon smoked paprika
  • Freshly ground black pepper to taste
  • 1 tablespoon fresh chives finely chopped

Equipment

  • Saucepan (2-quart)
  • Small bowl
  • Slotted spoon
  • Oven with broiler
  • Baking sheet
  • Cutting board
  • Knife

Method
 

  1. Prepare the Bread Position an oven rack 4-6 inches from the broiler element and set the broiler to HIGH. Arrange the bread slices on a baking sheet. Lightly brush one side of each slice with olive oil.
  2. Broil the Toast Place the baking sheet under the broiler. Toast for 1-2 minutes until the tops are golden and the edges are crisp. Remove, flip the slices, and broil for another 60-90 seconds. Set the finished toast aside.
  3. 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, with small, consistent bubbles rising from the bottom. Avoid a full rolling boil.
  4. 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, or until the whites are fully opaque but the yolk remains soft and runny. Gently lift the egg out with a slotted spoon, allowing excess water to drain. Repeat with the remaining eggs.
  5. Season the Avocado Halve the avocado, remove the pit, and scoop the flesh into a bowl. Add the smoked paprika and a few grinds of black pepper. Gently mash with a fork, leaving some texture.
  6. Assemble the Toast Spread a generous layer of low-sodium cottage cheese over each slice of broiled bread. Top with a quarter of the seasoned avocado mash.
  7. Garnish and Serve Carefully place a warm poached egg on top of the avocado. Finish each toast with a ½ teaspoon drizzle of chili crunch and a sprinkle of fresh chives. Serve immediately.

Notes

Ingredient Quality: For the best poached eggs, use the freshest eggs possible as the whites will hold together better. The sodium content of this recipe is highly dependent on using low-sodium bread and low-sodium cottage cheese.
Heat Level: Adjust the amount of chili crunch to your preference. For a non-spicy version, substitute the chili crunch with a drizzle of high-quality balsamic glaze or toasted sesame oil.
Make-Ahead: This recipe is best enjoyed immediately. If you need to save time, the avocado mash can be prepared an hour ahead by pressing plastic wrap directly onto its surface to prevent browning.

🍳 Nutrition (Per Serving – Approximate)

Serving Size: 1 prepared toast
  • Calories: 354
  • Total Fat: 21 g
  • Saturated Fat: 5 g
  • Trans Fat: 0 g
  • Polyunsaturated Fat: 3 g
  • Monounsaturated Fat: 11 g
  • Cholesterol: 190 mg
  • Sodium: 345 mg
  • Total Carbohydrate: 25 g
  • Dietary Fiber: 7 g
  • Total Sugars: 5 g (Includes 1g Added Sugars)
  • Net Carbohydrates: 18 g
  • Protein: 20 g
  • Vitamin D: 1.8 mcg
  • Calcium: 105 mg
  • Iron: 2.5 mg
  • Potassium: 480 mg
  • Vitamin C: 5 mg