Avocado Salad with Cottage Cheese
Creamy avocado, cottage cheese and juicy tomatoes: this combination lands on your plate in just a few minutes and delivers plenty of good fats and protein. It's a real low-carb classic that keeps you satisfied for hours. Prepare it in the morning, pack it into a box and enjoy it at lunch, it works beautifully.
Ingredients
- 1-2 tomatoes
- 1 avocado
- 100 g cottage cheese
- 1 splash lemon juice
- pepper, to taste
- sea salt, to taste
- olive oil, a little
- fresh herbs (e.g. basil), to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 430 kcal | 430 kcal |
| Carbohydrates | 8 g | 8 g |
| Protein | 14 g | 14 g |
| Fat | 36 g | 36 g |
| Fibre | 7 g | 7 g |
| of which sugar | 3 g | 3 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Halve the avocado, remove the stone and peel the skin away from the flesh. Alternatively, scoop the flesh out of the skin with a tablespoon.
- Chop the avocado flesh into small pieces. If the avocado is very soft, you can simply mash it with a fork.
- On a plate, mix the avocado with the cottage cheese.
- Season to taste with lemon juice, pepper, sea salt, a little olive oil and the herbs.
- Wash the tomatoes, chop them small and scatter over the salad.
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Nutrition facts per serving (estimate)
| Calories | 430 kcal |
|---|---|
| Carbohydrates | 8 g |
| Protein | 14 g |
| Fat | 36 g |
| Fibre | 7 g |
| of which sugar | 3 g |
Frequently asked questions
Can I make this avocado salad ahead?
Yes. It's best to add a little lemon juice over the avocado so it doesn't brown, then keep the salad in a sealed box in the fridge.
Is this avocado salad low in carbs?
Yes, it's naturally low in carbohydrates, with plenty of good fats and protein from the cottage cheese, making it a great light meal.
How else can I dress it up?
Rocket goes really well with it. If you fancy some bread, a low-carb quark and linseed loaf makes a lovely partner.
Can I serve this salad as a barbecue side?
Absolutely. This avocado salad is a fresh, quick side that pairs perfectly with grilled meat or fish.
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