This snack-style plate combines a topped toast with cottage cheese on the side. That side is part of the recipe, not an optional garnish: leaving it out changes both the protein and the overall nutrient estimate.
Weigh the bread before toasting. The source record is for packaged whole-wheat bread, and no conversion from toasted weight back to fresh bread is assumed. Commercial hummus and bread vary, so a product label may be a closer match for what you actually use. The exact block counts are shown separately rather than described as a perfectly balanced snack.
Make the quantities work for your meal
Adjust one portion.
Start with one serving of this recipe, then change its size. Each nutrient changes together; increasing protein also changes carbohydrate, fat and energy.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Timing is an estimate, not a record of a tested kitchen session. Nutrition is calculated from the exact USDA ingredient states listed below.
Measured ingredients
- 35.0 g Plain commercial whole-wheat bread, weighed before toasting
USDA ingredient and calculator
Bread, whole-wheat, commercially prepared · FDC 172688 · Source dataset
Send this amount to the Food Calculator → - 15.0 g Commercial hummus
USDA ingredient and calculator
Hummus, commercial · FDC 174289 · Source dataset
Send this amount to the Food Calculator → - 15.0 g Raw avocado flesh
USDA ingredient and calculator
Avocados, raw, all commercial varieties · FDC 171705 · Source dataset
Send this amount to the Food Calculator → - 120.0 g Plain cottage cheese, 2% milkfat
USDA ingredient and calculator
Cheese, cottage, lowfat, 2% milkfat · FDC 172182 · Source dataset
Send this amount to the Food Calculator → - 50.0 g Raw ripe red tomato
USDA ingredient and calculator
Tomatoes, red, ripe, raw, year round average · FDC 170457 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- Weigh the bread before toasting, then toast it to your preference without adding butter or oil. The stated cooking time is an estimate.
- Rinse and slice the tomato. Weigh the avocado flesh after removing its skin and pit. Spread the measured hummus on the toast and add the avocado and tomato.
- Weigh the cottage cheese into a small dish alongside the toast. Serve the whole plate; no extra spread, seed topping or dressing is included in the calculation.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 254
- Protein (g)
- 18.8
- Total carbohydrate (g)
- 26.1
- Fiber (g)
- 4.5
- Available carbohydrate (g)
- 21.6
- Total fat (g)
- 8.9
Original added-fat equivalent (÷1.5): 5.95. This is a separate convention, not an extra fat allowance.
Separate block counts do not mean this recipe is an exactly balanced Zone meal. Total carbohydrate is shown as well as carbohydrate minus fiber. Nutrients are scaled from USDA reference entries and summed before rounding; they are estimates, not a laboratory analysis.
Source and preparation notes
The recipe includes the full cottage-cheese side. A smaller amount needs a corresponding recalculation. Check package labels for bread and hummus ingredients and allergens; recipes for commercial products vary. The calculation uses the starting bread weight. Toasting may change moisture, so no finished toasted per100g figure is claimed. Database-derived estimates, not laboratory analysis. Exact starting preparation states are specified. No raw-to-cooked yield, nutrient-retention factor or finished per100g concentration is invented. Heating may change water or nutrient content; brand and preparation differences remain. Eat the full listed serving including dressing for these estimates. Times are editorial estimates; no physical kitchen testing was performed.
- fdc.nal.usda.gov reference
- fdc.nal.usda.gov reference
- www.foodsafety.gov reference
- www.foodsafety.gov reference
Keep the bigger picture in view.
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