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Calcium-Rich, High-Protein Tomato Basil Cottage Cheese Toast

Jenna Mueller, Nutrition Graduate Student

Filled with calcium, protein, and delicious flavor, this toast is about to be your new bone-building, muscle-maintaining obsession for breakfast or snacks!

Do you often struggle to find a quick breakfast, lunch, or snack option high in protein? Not to mention, maybe your recent TRACK logging has reflected that your diet is low in calcium. It can be challenging to prep breakfast or grab a fast snack high in protein and calcium content to fuel your busy day. This cottage cheese toast is perfect between work meetings, before a workout, and your kids may love it too!


Benefits of Cottage Cheese

Cottage cheese is packed full of protein, calcium, and rich flavor. Cottage cheese is also rich in other essential nutrients, including vitamin B12, potassium, phosphorus, selenium, and vitamin A. With ample calcium in just one cup of cottage cheese, this snack or breakfast is an excellent option for maintaining strong bones and preventing osteoporosis.


Makes: 1 serving

Prep Time: 5 minutes

Serving Size: 1-2 toasts


Ingredients in High-Protein Tomato Basil Cottage Cheese Toast:

  • 1-2 slices of fresh sourdough toast

  • 1/2 cup low-fat (2%) cottage cheese

  • 1/2 cup baby heirloom tomatoes (or any tomatoes of choice)

  • A few fresh basil leaves

  • 1/2 tablespoon Extra Virgin Olive oil

  • 1/2 tablespoon Balsamic Glaze

  • Salt

  • Pepper

Directions:

  1. Toast the sourdough bread.

  2. Spread a layer of cottage cheese on the toast.

  3. Chop tomatoes into slices.

  4. Place tomatoes in a bowl and mix with olive oil, salt, pepper, and other seasonings of choice.

  5. Add tomato mixture to the toast.

  6. Top with chopped basil leaves, a drizzle of balsamic glaze, and a sprinkle of salt for good measure and enjoy!


Jenna Mueller is a graduate student at San Diego State University pursuing her dual master's degrees in exercise physiology and nutritional sciences. "My goal is to become a Registered Dietitian after completing my master's from San Diego State. I am passionate about all things health, wellness, and fitness related, and I hope to one day work in Sports Nutrition. Growing up as a dancer, I know the need for proper fueling and the importance of vitamins and nutrients that come from our food, and I love to help others discover this as well."


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