This cottage cheese parfait toast is one of the simplest things I CAN’T STOP EATING.  How do you feel about that title? I really had to stretch beyond “cottage cheese and peaches on toast” — Or “fruit and cottage cheese—— On toast.” I mean it is what it is. But why oh why is it SO SATISFYING??

(Go pin it on your healthy snack or breakfast board- HERE!)

Cottage Cheese and Peach Toast #macrofriendly #macrofriendlyrecipes #healthybreakfast #lowfat #highprotein

I’ll tell you why. Obviously toast is pretty much the best. At least if you’re a gluten lover like me. But it’s so much better covered in a silly amount of fat… like butter, or avocado, or fried eggs… or PEANUT BUTTER.  But If every time I ate toast, I also ate loads of fat on top… well I’m sorry to be the bearer of bad news but I could pretty much be eating one my favorite chocolate chip cookies.  Hashtag fat and carbs. And while I do LOVE TOAST. Cookies > toast.

Cottage Cheese and Peach Toast #macrofriendly #macrofriendlyrecipes #healthybreakfast #lowfat #highprotein

You could always do the tiniest spread of peanut butter. But that just makes me sad. Like it’s just enough peanut butter to smell it and wonder if you used your kid’s old paper plate… but not enough to feel it in your mouth at all… which also means your toast is too dry to really make good use of those precious carbs…  sounds like a pickle.

Cottage Cheese and Peach Toast #macrofriendly #macrofriendlyrecipes #healthybreakfast #lowfat #highprotein


And here’s where the magic is:

  • Low fat knudsen is for sure my favorite cottage cheese. Non-fat is a little too… non fat. And this way you get some great protein, only a tiny bit of fat…. ALL the creamy goodness to compliment your toast and give each a bite a luxurious mouthful of FOOD!
  • Stir in (or a add a drizzle of) zero calorie Walden Farms Maple Walnut syrup (if you’re into that… I am) to sweeten your cottage cheese.
  • Top with your favorite thinly sliced fruit (to spread the wealth but keep the carbs in check. ) Peaches are my FAVORITE! But I love blueberries when I’m racing out the door so I don’t have to chop anything.
  • And NOW you can add just the tiniest 3-5 gram drizzle of natural peanut butter (make sure to store it in the pantry instead of the fridge if you’re a drizzler like me!)  So all alone 3-5 grams is nothing. But when it’s on top of this pile of creamy syrupy cottage cheese, it’s just enough to give you your peanut butter fix while your texture fix is already taken care of. YESSSSSS
  • Now a light sprinkle of your favorite granola for crunch (obvi) and a dash of cinnamon to really make it taste like french toast!

Blueberry Cottage Cheese Breakfast Toast #macrofriendly #healthyrecipes #lowfat #macrofriendlyrecipes

Blueberries for when I don’t want to pull out the cutting board. Or when I’m late for church but still insist on all six layers.

Blueberry Cottage Cheese Breakfast Toast #macrofriendly #healthyrecipes #lowfat #macrofriendlyrecipes

Whatever fruit you’re into… it’ll WORK. And when I’m really saving carbs… I throw it all on rice cakes! Not as good as this thick chewy whole grain toast. But when you have an unusual attachment to your giant nightly dessert bowl, you make compromises SOMETIMES.

Anyway, this probably doesn’t deserve a full-on recipe card. But I love it, so I’m giving it one. So there.

Cottage Cheese and Peach Toast #macrofriendly #macrofriendlyrecipes #healthybreakfast #lowfat #highprotein

Cottage Cheese Parfait Toast

One of my long-standing favorite breakfasts and snacks!
Author Lillie
Course Breakfast
Cuisine American
Prep Time 4 minutes
Cook Time 1 minute
Total Time 5 minutes
Servings 1
Calories 201 kcal


  • 1 piece of your favorite whole wheat toast my macros are for a piece of Orrowheat 100% whole wheat because that's what we buy often. It's got 18c/1f/6p
  • 90 g low fat cottage cheese again, my favorite brand is by FAR Knudsen
  • About ½ tbs of Walden Farms Maple Walnut syrup I find mine at Stater Brothers, Ralphs, and Sprouts.
  • 25 g thinly sliced peaches or your favorite fruit!*
  • 3 g natural peanut butter I store mine in the pantry for easy drizzling
  • 3 g of your favorite granola I LOVE Purely Elizabeth
  • A dash of cinnamon and sometimes a light sprinkle of flake salt.


  • Stir syrup into your cottage cheese
  • Spread cottage cheese/syrup mixture on toast
  • Top with fruit, granola, peanut butter, cinnamon, and optional salt.
  • Sink your teeth in.


  • I also love this with strawberries, bananas, and of course blueberries... especially when I don't have time to chop!


Serving: 1toastCalories: 201kcalCarbohydrates: 27.3gProtein: 15.6gFat: 5g
Keywords blueberries, breakfast, cottage cheese, granola, parfait, peaches, toast, walden farms

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Tag @LillieEatsAndTells on Instagram with #LillieEatsandTells! We'd love to see your creations!

Cottage Cheese Parfait Toast #macrofriendly #macrofriendlyrecipes #healthybreakfast #cookinglight


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About the Author

Hello. My name is Lillie. I’m not a registered dietitian, or a macro coach, or a public figure or culinary genius. I’m a mommy of four who FOUND macro-counting and fell in love with this balanced approach to food...

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  1. 5 stars
    I am new to counting Macros, and my nutritionist recommended your site, so you may be seeing a lot of comments from me in the near future 🙂 This was such a lovely Sat am breakfast, pre-yoga. Hit the spot of getting something a little sweet (almost pancake-y??!) but light enough to have before working out. Also, leftover use for peaches from your pizza recipe. Thank you!

  2. I was a little skeptical of cottage cheese on toast, but OMG, the flavor combination was incredible! I cannot wait to eat this again!! Definitely going to be a new favorite go-to snack.

  3. You say this or that recipe isn’t enough for a post or whatever, but seriously, these are the “recipes” I’m always searching Pinterest for and can’t find! Simple combination of ingredients that equal easy and deliscious meals. You’re the bomb. Don’t ever leave.

  4. What a great idea with the syrup. Growing up my mom would do cottage cheese with applesauce on top of toast for me (I’m sure you got the same thing haha) But the syrup is awesome for the sweetness. I’ll be adding this to my quick breakfasts.

    1. YES! Is there where we got it?? One of our mom things? Totally ate that all the time. And HI ASHLEY! I love seeing you on here. Wish I could catch a real life sighting. xo

  5. To me, this is such an odd combination of ingredients that it really makes my mouth water! Of course, it has your 100% backing for it to be delicious, so I’m going to make it tomorrow. I happen to have a fresh peach and low-fat cottage cheese, so this will happen!