Ajvar is one of those condiments that deserves far more attention at the breakfast table. This thick, roasted red pepper and aubergine spread originates from the Balkans, where it has been a staple for generations. Most people reach for it as a side dip, but here we are giving it a starring role. This high protein ajvar with eggs and sourdough toast transforms a simple spread into a genuinely satisfying, nutritionally complete breakfast that keeps you full for hours.
The ajvar in this recipe is made fresh, which makes a real difference. Roasting the red peppers and aubergine at high heat concentrates their natural sweetness, adds a subtle smokiness, and creates a deeply flavourful base. Unlike store-bought versions that can be high in oil and salt, this homemade ajvar uses a modest amount of extra virgin olive oil and lets the vegetables do the heavy lifting. Blended with roasted garlic and a touch of apple cider vinegar for brightness, it comes together beautifully without any unnecessary additives.
The protein muscle in this dish comes from two sources working in harmony. First, the eggs. Two large free-range eggs are poached or soft-scrambled depending on your preference, bringing around 12 grams of protein on their own alongside a solid dose of choline for brain health and omega-3 fatty acids. Second, we stir two tablespoons of plain low-fat cottage cheese directly into the ajvar as it warms in the pan. Cottage cheese melts almost invisibly into the sauce, adding creaminess and a meaningful protein boost without changing the flavour profile. Some people add a spoonful of plain Greek yogurt instead, which works just as well. The sourdough toast is not just a vehicle here either. Genuine sourdough, made through natural fermentation, has a lower glycaemic index than standard bread, more bioavailable minerals, and a prebiotic quality that supports gut health. Two slices of a seeded or wholegrain sourdough push the fibre content up further, which rounds out this breakfast beautifully.
This recipe comes together in under 20 minutes on a busy morning, and the ajvar itself can be made ahead and stored in the fridge for up to five days. Meal preppers will appreciate that a batch of this homemade ajvar goes a long way. Spread it on toast through the week, stir it into scrambled eggs, or use it as a dip with raw vegetables for a protein-rich afternoon snack. It really is one of those versatile, flavour-forward preparations that earns its place in a healthy kitchen. If you enjoy bold, Mediterranean-inspired breakfasts that feel indulgent without derailing your nutrition goals, this one is going to become a firm favourite.
Ingredients
- 2 large red bell peppers (halved and deseeded)
- 1 medium aubergine (eggplant) (halved lengthways)
- 3 cloves garlic (unpeeled, roasted alongside the vegetables)
- 1 tablespoon extra virgin olive oil (divided)
- 1 teaspoon apple cider vinegar
- 0.5 teaspoon smoked paprika
- 0.3 teaspoon chilli flakes (optional, adjust to taste)
- 0.5 teaspoon sea salt (plus extra to taste)
- 0.3 teaspoon black pepper (freshly ground)
- 4 tablespoons low-fat cottage cheese (2 tablespoons per serving, stirred into the warm ajvar)
- 4 large free-range eggs (poached or soft-scrambled)
- 4 slices wholegrain sourdough bread (genuine fermented sourdough, seeded variety recommended)
- 1 handful fresh flat-leaf parsley (roughly chopped, to serve)
- 1 teaspoon white wine vinegar or apple cider vinegar (for poaching the eggs if poaching)
Instructions
- 1
Preheat your oven to 220 degrees Celsius (200 fan, 425 Fahrenheit). Line a baking tray with parchment paper. Place the halved red peppers skin-side up and the halved aubergine flesh-side down on the tray. Tuck the unpeeled garlic cloves alongside them. Drizzle with half the olive oil and place in the oven.
Getting the oven properly hot before the vegetables go in is key to achieving good charring and deep flavour.
- 2
Roast for 28 to 32 minutes until the pepper skins are blistered and dark in patches, and the aubergine flesh feels very soft when pressed. Remove from the oven and transfer the peppers immediately into a heatproof bowl. Cover tightly with a plate or cling film and leave for 10 minutes. This steams the skins loose.
Do not skip the steaming step. It makes peeling the peppers effortless and improves the texture of the ajvar considerably.
- 3
Peel the skins from the peppers and discard them. Scoop the aubergine flesh away from the skin with a spoon and discard the skin. Squeeze the roasted garlic out of its papery casing. Add all three to a food processor or blender.
- 4
Add the apple cider vinegar, smoked paprika, chilli flakes if using, salt, black pepper, and the remaining half tablespoon of olive oil to the food processor. Pulse until you reach your preferred texture. A few short pulses gives you a chunky, rustic ajvar. Blending for longer gives a smoother, creamier result. Both work brilliantly here.
Taste and adjust seasoning at this stage. The ajvar should taste vibrant and slightly smoky.
- 5
Transfer the ajvar to a small saucepan and warm it gently over a low heat for 3 to 4 minutes, stirring occasionally. Once warmed through, stir in the cottage cheese until it has fully incorporated and the mixture is creamy and smooth. Keep it on the lowest heat setting while you prepare the eggs and toast.
Warming the ajvar gently before adding the cottage cheese helps it melt in evenly without curdling.
- 6
To poach the eggs, bring a medium saucepan of water to a gentle simmer. Add a splash of vinegar. Crack each egg into a small cup first. Create a gentle swirl in the water with a spoon, then carefully slide each egg in one at a time. Poach for 3 minutes for a runny yolk or 4 minutes for a jammy set yolk. Lift out with a slotted spoon and place briefly on a folded kitchen towel to drain.
Fresh eggs poach better than older eggs. If poaching feels fiddly, softly scrambling the eggs in a non-stick pan with a tiny bit of olive oil works just as well and keeps the protein content identical.
- 7
Toast the sourdough slices in a toaster or under the grill until golden and crisp at the edges. Place two slices on each plate. Spoon a generous amount of the warm cottage cheese ajvar over the toast, spreading it right to the edges. Place two poached eggs on top. Scatter the chopped parsley over everything and add a small pinch of extra smoked paprika if you like. Serve immediately.
Nutrition per serving
380kcal
Calories
28g
Protein
34g
Carbs
13g
Fat
7g
Fibre
9g
Sugar
520mg
Sodium
Pro Tips
- ✓
Make the ajvar up to five days ahead and store it in a sealed jar in the fridge. Reheat a portion in a small pan each morning for a fast, nutritious breakfast.
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The cottage cheese protein boost works best when the ajvar is warm. Adding it to cold ajvar can leave it lumpy rather than creamy.
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Seeded or sprouted wholegrain sourdough adds more fibre and protein than plain white sourdough. Look for a loaf with visible seeds like sunflower, flax or pumpkin.
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For an extra protein hit, add a tablespoon of hemp seeds or pumpkin seeds scattered over the finished dish. They add around 3 to 4 extra grams of protein per serving.
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If you prefer scrambled eggs, cook them low and slow in a non-stick pan with no added fat and just a tablespoon of plain Greek yogurt stirred in at the end for extra creaminess and protein.
Frequently Asked Questions
Variations
- •
Feta and Ajvar Toast
Skip the cottage cheese and instead crumble 25 grams of light feta cheese over the warm ajvar after spreading it on the toast. The salty, tangy feta pairs beautifully with the smoky peppers. Protein content stays high and the flavour becomes even more Mediterranean.
- •
Spicy Harissa Ajvar
Stir half a teaspoon of harissa paste into the ajvar while it warms in the pan. This adds a North African heat that complements the smoky base. Great for people who like their breakfasts with a real kick.
- •
Greek Yogurt Ajvar
Replace the cottage cheese with two tablespoons of plain 0 percent fat Greek yogurt per serving. The flavour is slightly tangier and the texture a little lighter. Protein content is nearly identical and the creaminess is wonderful.
- •
Ajvar Egg White Scramble
Use 6 egg whites instead of 4 whole eggs across two servings for a lower fat, higher protein version. Soft scramble them in a non-stick pan and pile them straight onto the ajvar toast. Protein per serving climbs to around 32 grams.
Substitutions
- •Low-fat cottage cheese → Plain 0 percent Greek yogurt (Use the same quantity. Stir into the warm ajvar off the heat to prevent it splitting. Protein content is nearly identical.)
- •Low-fat cottage cheese → Blended silken tofu (Makes the recipe dairy free. Use the same quantity and blend the tofu smooth before stirring in. Adds similar creaminess and around 7 to 8 grams of protein.)
- •Wholegrain sourdough → Gluten-free sourdough bread (Makes the recipe suitable for those avoiding gluten. Look for a seeded variety for better fibre content.)
- •Red bell peppers → Jarred roasted red peppers (drained) (Saves considerable time. Use 200 grams of drained jarred peppers and skip steps 1 and 2. The flavour will be slightly less smoky but still very good.)
- •Fresh flat-leaf parsley → Fresh basil or fresh coriander (Both work beautifully as a garnish. Coriander gives a slightly more Middle Eastern feel, basil keeps it more Mediterranean.)
🧊 Storage
Store leftover ajvar in a clean, sealed jar or airtight container in the fridge for up to 5 days. The cottage cheese can be stirred in fresh each morning when you reheat a portion. Poached eggs are best made fresh. Toasted sourdough should be made to order.
📅 Make Ahead
The roasted ajvar base, before the cottage cheese is added, can be made in a large batch at the weekend and kept in the fridge for up to 5 days. Each morning, scoop out a serving, warm it in a small pan for 3 minutes, stir in the cottage cheese, and the bulk of the work is already done. Total active time drops to about 8 minutes.
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