Quick Breakfast

Spicy Cottage Cheese Spread on Wheat Bread

4.75
Average: 4.8 (4 votes)
(4 votes)
Spicy Cottage Cheese Spread on Wheat Bread

Spicy cottage cheese spread on wheat bread - Protein-rich breakfast with hearty bread. Photo: Iris Lange-Fricke

share Share
print
bookmark_border Copy URL
Health Score:
9,4 / 10
Difficulty:
very easy
Difficulty
Preparation:
10 min.
Preparation
Calories:
332
calories
Calories

Healthy, because

Even smarter

Nutritional values

The savory cottage cheese spread on whole wheat bread provides plenty of protein, calcium and fiber. The high-protein cottage cheese with the mineral calcium ensures strong bones and teeth. The fiber from wholemeal bread ensures long-lasting satiety and promotes digestion. Leek in particular, with its mustard glycosides, has an antibacterial and immune-boosting effect.

For a regional cottage cheese enjoyment, you can pay attention to the origin of the fresh cheese when buying. Domestic dairies usually use milk from the local area so if available buy locally sourced. 

1 serving contains
(Percentage of daily recommendation)
Calorie332 kcal(16 %)
Protein21 g(21 %)
Fat6 g(5 %)
Carbohydrates47 g(31 %)
Sugar added0 g(0 %)
Roughage10.8 g(36 %)
Vitamin A1 mg(125 %)
Vitamin D0.1 μg(1 %)
Vitamin E1.6 mg(13 %)
Vitamin K77 μg(128 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin5.2 mg(43 %)
Vitamin B₆0.4 mg(29 %)
Folate85 μg(28 %)
Pantothenic acid1.3 mg(22 %)
Biotin14.4 μg(32 %)
Vitamin B₁₂2 μg(67 %)
Vitamin C25 mg(26 %)
Potassium725 mg(18 %)
Calcium180 mg(18 %)
Magnesium78 mg(26 %)
Iron3.1 mg(21 %)
Iodine27 μg(14 %)
Zinc2.3 mg(29 %)
Saturated fatty acids2.7 g
Uric acid103 mg
Cholesterol11 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
¼ stalk Leeks
1 carrot
½ teaspoon Mustard seed
1 handful flat leaf parsley
8 ounces low fat or skim Cottage cheese
salt
4 slices Whole Wheat Bread
How healthy are the main ingredients?
Cottage cheeseparsleyLeekcarrotsalt
Preparation

Kitchen utensils

1 Small bowl, 1 Small knife, 1 Cutting board

Preparation steps

1.

Clean and wash the leek and cut them into fine rings. Clean, wash and finely grate the carrot. Crush mustard seeds with a mortar. Wash parsley, shake dry and chop.

2.

Mix cottage cheese, leek, carrot and mustard seed and season with salt. Spread the spread on bread and sprinkle with parsley. Serve.