Low Calorie Breakfast Toast. Recipe

Lightly spray both sides of the 2 slices of whole grain bread with olive oil spray (or brush very lightly with ~1 teaspoon oil). Place in a toaster or under a broiler and toast until golden and crisp, 2–4 minutes depending on equipment. Remove and set on a plate.

Prepare avocado spread

Scoop the flesh from half a ripe avocado into a small bowl. Mash with a fork until mostly smooth but slightly chunky. Stir in 1 tablespoon low-fat cottage cheese, 1/2 teaspoon lemon juice, 1/4 teaspoon sea salt and 1/8 teaspoon black pepper. Taste and adjust seasoning. The cottage cheese adds creaminess and protein while keeping calories lower than butter or full-fat spreads.

Divide the avocado-cottage mixture evenly and spread on the two toasted bread slices while they are still warm so the spread loosens and melds with the toast.

Cook spinach

If using the egg and spinach, heat a nonstick skillet over medium heat and spray with cooking spray or add 1 teaspoon olive oil. Add 1/2 cup fresh baby spinach and sauté for 30–45 seconds until wilted. Push spinach to the side of the pan.

Cook egg

Crack 1 large egg into the pan and either fry (sunny-side up or over-easy) for 2–3 minutes for a runny yolk or 4–5 minutes for a fully set yolk. Season the egg lightly with a pinch of salt and pepper. Alternatively, poach the egg for 3 minutes in gently simmering water for a soft yolk. When done, place the cooked spinach on the avocado-topped toast, then place the egg on top.

Sprinkle each slice with a pinch (about 1/8 tsp) of red pepper flakes and 1 teaspoon thinly sliced fresh chives. Serve immediately while toast is still warm.