Avocado toast has earned its place at the breakfast table, but the classic version often leaves you hungry again by mid-morning. This high protein avocado toast with za'atar and olive oil fixes that in the most delicious way possible. By layering creamy smashed avocado over a thick slice of high-fibre sprouted grain bread, topping it with a soft-poached egg and a generous scoop of cottage cheese, then finishing it all with fragrant za'atar and a drizzle of cold-pressed extra virgin olive oil, you get a breakfast that genuinely fuels your morning. Every single bite brings something worthwhile to the table.
Za'atar is one of those spice blends that deserves far more attention in the Western breakfast world. A traditional Middle Eastern mix of dried thyme, oregano, sesame seeds, sumac and a pinch of salt, it adds an earthy, nutty, slightly tangy depth that lifts avocado toast from simple to spectacular. The sumac in the blend also brings a gentle citrus note that brightens the richness of the avocado without any need for a squeeze of lemon, although you can absolutely add one if you like. Paired with a good quality extra virgin olive oil, the za'atar creates a fragrant, glossy finish that looks as impressive as it tastes. This is the kind of breakfast you would happily serve to a guest.
The protein strategy here is what really sets this recipe apart from your standard café avocado toast. A poached egg contributes around 6 grams of complete protein, but the real game changer is the two tablespoons of full-fat cottage cheese blended directly into the mashed avocado. This keeps the texture luxuriously creamy while quietly adding another 7 to 8 grams of protein and a dose of calcium. On top of that, hemp seeds are scattered over the finished toast, bringing plant-based protein, omega-3 fatty acids, and a subtle nutty flavour that pairs beautifully with the za'atar. The result is a single slice of toast that delivers around 28 grams of protein, well above the standard version which rarely clears 8 grams.
Nutrition aside, this recipe is genuinely quick. You can have it on the table in about 10 minutes, including poaching the egg. The avocado mixture takes less than two minutes to pull together, and if you prep it slightly in advance you can keep it fresh by pressing a piece of cling film directly onto the surface to prevent browning. The za'atar and olive oil finish requires no cooking at all. This is the kind of breakfast that fits into a busy weekday as easily as a slow Sunday morning. Once you try it, plain avocado toast will feel like it is missing something important.
Ingredients
- 1 large slice sprouted grain or whole rye bread (toasted until golden and firm)
- 1 medium ripe avocado (halved and pitted)
- 2 tablespoons full-fat cottage cheese (blended into the avocado for creaminess and protein)
- 1 large free-range egg (poached)
- 1.5 teaspoons za'atar spice blend (divided between the avocado mix and the topping)
- 1 teaspoon extra virgin olive oil (cold-pressed, for drizzling)
- 1 tablespoon hemp seeds (for topping)
- 0.3 teaspoon fine sea salt (or to taste)
- 0.3 teaspoon cracked black pepper
- 0.5 teaspoon white wine vinegar (for the poaching water, helps egg hold its shape)
- 4 halves cherry tomatoes (optional garnish, adds freshness)
Instructions
- 1
Fill a small saucepan with about 8 cm of water and bring it to a very gentle simmer over medium heat. Add the white wine vinegar. You want small bubbles rising slowly, not a rolling boil.
Keeping the water at a gentle simmer rather than a full boil gives you a neater, more compact poached egg.
- 2
While the water heats, pop your bread into the toaster on a medium-high setting. You want a firm, golden slice that can hold the weight of the toppings without going soggy.
- 3
Scoop the avocado flesh into a small bowl. Add the cottage cheese, 1 teaspoon of the za'atar, the sea salt and black pepper. Mash and stir together with a fork until you have a creamy but slightly textured spread. Taste and adjust the seasoning if needed.
Leave a few small chunks of avocado for a more interesting texture rather than mashing it completely smooth.
- 4
Crack the egg into a small cup or ramekin. Use a spoon to gently stir the simmering water in a circular motion to create a soft whirlpool, then slowly lower the egg from the cup into the centre. Let it cook undisturbed for 3 to 3.5 minutes for a runny yolk.
Fresh eggs poach much better than older ones because the whites hold together more tightly.
- 5
Spread the avocado and cottage cheese mixture generously over the hot toasted bread, going right to the edges.
- 6
Use a slotted spoon to carefully lift the poached egg from the water. Rest the spoon briefly on a folded piece of kitchen paper to remove excess water, then lay the egg on top of the avocado spread.
- 7
Drizzle the extra virgin olive oil over the egg and toast. Scatter the remaining half teaspoon of za'atar and the hemp seeds over the top. Add the cherry tomato halves alongside if using. Serve immediately.
A very light final pinch of flaky sea salt over the egg yolk makes a noticeable difference to the finished flavour.
Nutrition per serving
420kcal
Calories
28g
Protein
28g
Carbs
24g
Fat
9g
Fibre
3g
Sugar
480mg
Sodium
Pro Tips
- ✓
Use the ripest avocado you can find. It should yield easily when you press the skin gently. An underripe avocado will not mash smoothly and the flavour will be bitter.
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Do not skip the vinegar in the poaching water. It keeps the egg white from spreading and gives you a tighter, more attractive result.
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Za'atar blends vary between brands. Some are saltier than others, so taste your avocado mixture before adding any extra salt.
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If you want even more protein, add two eggs instead of one, or stir a tablespoon of Greek yogurt into the avocado mixture alongside the cottage cheese.
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Sprouted grain bread has a significantly lower glycaemic impact than regular white or even standard wholemeal bread, which helps keep your blood sugar stable through the morning.
Frequently Asked Questions
Variations
- •
Vegan Hemp Power Toast
Skip the egg and cottage cheese entirely. Blend two tablespoons of silken tofu into the avocado, spread a thin layer of hummus on the toast first, and double the hemp seeds. Finish with za'atar and olive oil as usual. This version is fully vegan and still delivers around 18 grams of plant-based protein.
- •
Double Egg High Protein Stack
Poach two eggs instead of one and add a tablespoon of Greek yogurt to the avocado mixture. This bumps the protein to around 36 grams per serving and makes for a heartier post-workout breakfast.
- •
Spicy Harissa Za'atar Toast
Stir half a teaspoon of harissa paste into the avocado and cottage cheese mixture before spreading. The smoky chilli heat pairs beautifully with the herby za'atar and adds a North African twist to the flavour profile.
- •
Smoked Salmon Protein Boost
Layer two slices of smoked salmon over the avocado spread before adding the poached egg. Salmon adds omega-3 fatty acids and pushes the protein count even higher, making this an excellent post-workout breakfast option.
Substitutions
- •Sprouted grain bread → Sourdough rye bread or certified gluten free bread (Sourdough rye has a good fibre content and a lower glycaemic load than regular white bread. Gluten free bread works well if you have an intolerance.)
- •Cottage cheese → Blended silken tofu or low-fat Greek yogurt (Silken tofu keeps the recipe vegan and dairy free. Greek yogurt adds a pleasant tang and a similar protein boost.)
- •Hemp seeds → Sunflower seeds or pumpkin seeds (Both are nut-free and still add crunch and a small amount of extra protein. Pumpkin seeds also bring a good dose of zinc and magnesium.)
- •Poached egg → Fried egg or soft boiled egg (A fried egg cooked in a tiny amount of olive oil works just as well if you find poaching tricky. A soft boiled egg, halved and placed on top, is also a great option.)
- •Za'atar spice blend → Homemade mix of dried thyme, sesame seeds, sumac and a pinch of salt (If you cannot find za'atar at your local store, combine one teaspoon of dried thyme, half a teaspoon of sesame seeds, a quarter teaspoon of sumac and a pinch of salt to make a quick approximation.)
🧊 Storage
This recipe is best eaten immediately after assembling. The avocado mixture alone can be stored in an airtight container with cling film pressed directly onto its surface for up to 4 hours in the fridge. Do not store assembled toast as the bread will go soggy and the egg will overcook on reheating.
📅 Make Ahead
You can mash the avocado and cottage cheese mixture up to 1 hour ahead and keep it tightly covered in the fridge. Poach the egg fresh to order for best results. The za'atar and olive oil topping is added at the very last moment and takes under 30 seconds.
