Cottage Cheese, Egg and Pesto Protein Bowl

Serves: 1 Prep Time: 5 minutes Cook Time: 5 minutes

Ingredients

• 200g cottage cheese

• 1 medium egg

• 1 tbsp green pesto

• Pinch of chilli flakes

• Freshly ground black pepper

• Handful of rocket or baby spinach (optional)

Method

1. Bring a small saucepan of water to a gentle simmer and cook the egg to your preference (soft-boiled works particularly well).

2. Meanwhile, spoon the cottage cheese into a serving bowl and stir through the pesto until evenly combined.

3. Peel the cooked egg and place it on top of the cottage cheese mixture.

4. Finish with chilli flakes, black pepper and a handful of rocket or baby spinach if using.

5. Serve immediately.

Nutritionist’s Notes

This quick, protein-rich meal provides a combination of high-quality dairy protein and egg protein, helping to support satiety, muscle maintenance and stable energy levels throughout the day. Cottage cheese is naturally rich in casein, a slower-digesting protein that can help keep hunger at bay between meals.

Pesto contributes flavour along with healthy fats from olive oil and nuts, whilst the egg provides choline, an important nutrient involved in cell membrane function and neurotransmitter production. This bowl works well as a breakfast, light lunch or post-exercise meal when time is limited.

Storage

Best prepared fresh. If meal-prepping, store the cottage cheese and pesto mixture separately and add the egg just before serving.

Variations

• Top with sliced cherry tomatoes and cucumber for extra colour and freshness.

• Replace pesto with homemade basil pesto, olive tapenade or smashed avocado.

• Add smoked salmon for additional protein and omega-3 fats.

• Sprinkle with pumpkin seeds or pine nuts for extra texture and minerals.

Approximate Nutrition Per Serving

• Calories: 305 kcal

• Protein: High

• Carbohydrates: Low

• Healthy fats: Moderate

  
  

A simple, savoury alternative to sweeter breakfasts that delivers substantial protein in just a few minutes.