Breakfast
Cottage cheese toast with smoked salmon
Each serving has 215 kcal, 20.9 g of protein, and 2.6 g of fiber, or 9.7 g of protein per 100 kcal. Ready in 8 minutes; makes 1 serving.
Per serving
- 215 kcalCalories
- 20.9 gProtein
- 2.6 gFiber
Calculated ingredient by ingredient from USDA FoodData Central. 9.7 g of protein per 100 kcal.
- Prepared by
- Alex Gonzalez
- Published
- Sources
- 5 primary
No clinical review. No advertising from drug companies and no affiliate links.How we work
Ingredients
- 40 g1.5 ozwhole-wheat bread (1 slice)
- 80 g3 ozcottage cheese (about 1/3 cup)
- 40 g1.5 ozsmoked salmon (2 or 3 slices)
- 10 garugula (a small handful)
- Chopped dill or chives
- A few drops of lemon juice and black pepper
Directions
- Toast the bread until golden and crisp.
- If the cottage cheese is very wet, drain it briefly in a strainer, then spread it over the toast.
- Lay the salmon slices and the arugula on top.
- Finish with dill or chives, a few drops of lemon juice, and pepper. No salt needed: smoked salmon is already salty.
Why it is filling
It pairs two protein sources that need no cooking, cottage cheese and smoked salmon, on a single slice of whole-wheat bread that adds fiber. It is a small, savory breakfast, handy if you don’t feel like anything sweet in the morning or you fill up fast. Smoked salmon is quite salty, so have some water with it and skip the extra salt.
In numbers, each serving has 20.9 g of protein and 2.6 g of fiber, with an energy density of 126 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.
If your appetite is small
- If a whole slice is too much, make half now and keep the rest of the toppings in the fridge for another half mid-morning.
- You can swap the smoked salmon for sliced turkey breast or a chopped hard-boiled egg.
Nutrition facts
| Nutrient | Per serving |
|---|---|
| Calories | 215 kcal |
| Protein | 20.9 g |
| Carbohydrates | 21.3 g |
| Fiber | 2.6 g |
| Fat | 5 g |
| Approximate weight | 170 g (6 oz) |
How it is calculated
Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.
| Ingredient | Amount | Calories | Protein | Fiber |
|---|---|---|---|---|
| Whole-wheat bread | 40 g | 101 kcal | 5 g | 2.4 g |
| Cottage cheese | 80 g | 65 kcal | 8.3 g | 0 g |
| Smoked salmon | 40 g | 47 kcal | 7.3 g | 0 g |
| Arugula | 10 g | 3 kcal | 0.3 g | 0.2 g |
To plan your meals
- Daily protein calculator: an indicative protein range per day and per meal, to see how much of it this recipe covers.
- Weekly menu for small appetites: seven days of small portions with the protein spread across meals, ready to print.
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Sources
Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, whole-wheat, commercially prepared (FDC ID 172688).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cheese, cottage, lowfat, 2% milkfat (FDC ID 172182).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Fish, salmon, chinook, smoked (FDC ID 173687).accessed .
- U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Arugula, raw (FDC ID 169387).accessed .
- European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .