Avocado, tomato and cottage cheese open sandwich

Name: Avocado, tomato and cottage cheese open sandwich
Prep time: 10 min
Total time: 10 min
Yield: 2 portions

Brown bread topped with mashed avocado, tomato and pasteurised cottage cheese. No cooking at all, which makes it a practical breakfast or light lunch when the power is off.

Prep: 10 min
Cook: 0 min
Total: 10 min
Portions: 2

Easy
Pregnancy
Quick and easy
Vegetarian
Calcium-containing
Folate-containing

Make this recipe

Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Swap an ingredient

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

Dairy-free alternative: use 150 g plain pasteurised yoghurt or a dairy-free alternative instead of cottage cheese

Ingredients

For 2 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

Step 1. Wash the tomato well and slice it.
Step 2. Mash the avocado with the lemon juice.
Step 3. Toast the bread if you like, then spread the avocado over each slice.
Step 4. Top with tomato and spoonfuls of cottage cheese and finish with black pepper.

Allergens for your selection

Contains: Cereals containing gluten
Contains: Milk

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food safety

Use pasteurised milk, maas and dairy products in pregnancy, and avoid unpasteurised (raw) milk and soft mould-ripened cheeses.
Cook meat, chicken, fish and eggs right through — no pink meat, no runny yolks.
Wash all fruit, vegetables and leafy greens in clean water, and wash your hands, boards and knives between raw and cooked food.
Avoid liver and liver products such as liver pâté in pregnancy because of their high vitamin A content.
Cool, chill and reheat food once only. Where power supply is unreliable, cook smaller amounts more often rather than storing cooked food.
Speak to your doctor, midwife or a registered dietitian about supplements and about any food you are unsure of.
Use pasteurised cottage cheese and keep it chilled. Where the power supply is unreliable, buy smaller tubs and use them the same day.
Combining protein, fibre and minimally processed starch makes a meal more filling and releases energy more gradually. No single food or recipe improves fertility or guarantees conception. Individual dietary advice should come from a registered dietitian or your doctor.

Allergens

Contains: Cereals containing gluten
Contains: Milk

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Sources

South African food-based dietary guidelines — National Department of Health, South Africa, reviewed 7 September 2026
Nutrition information for the public — Association for Dietetics in South Africa (ADSA), reviewed 7 September 2026
WHO recommendations on antenatal care for a positive pregnancy experience — World Health Organization, reviewed 7 September 2026