Category: Breakfast or Light Lunch | Low GI | 5 Minutes
Sometimes the simplest meals are the most satisfying — and this Cottage Cheese, Tomato & Seed Plate proves it. Creamy cottage cheese, juicy tomato, crunchy cucumber, and a scattering of seeds combine for a colourful, protein-packed plate. Paired with a slice of wholegrain crispbread, it’s a fuss-free, low-GI meal perfect for solo cooks who want flavour, texture, and nutrition in minutes.
Nutrient Spotlight
- Cottage cheese – High in protein to keep you full and support muscle repair, with a low GI impact.
- Tomato & cucumber – Hydrating, low-GI vegetables packed with fibre, vitamins, and antioxidants.
- Pumpkin & sunflower seeds – Add crunch, healthy fats, and minerals like magnesium and zinc.
- Wholegrain crispbread – Slow-digesting carbohydrate to keep blood sugar steady.
Ingredients (Single Serve)
- ½ cup cottage cheese (low-fat or full-fat depending on preference)
- ½ medium tomato, sliced or diced
- ¼ cucumber, sliced
- 1 tsp pumpkin seeds
- 1 tsp sunflower seeds
- 1 slice wholegrain crispbread
- Optional: freshly ground black pepper, paprika, or a drizzle of olive oil
Method
- Prepare the veggies – Slice the tomato and cucumber into bite-sized pieces.
- Assemble the plate – Place cottage cheese on a small plate, arrange tomato and cucumber around it.
- Add seeds – Sprinkle pumpkin and sunflower seeds over the top for crunch and nutrition.
- Serve with crispbread – Place the wholegrain crispbread alongside for dipping or topping.
- Optional seasoning – Add a pinch of pepper, paprika, or a drizzle of olive oil for extra flavour.
Low GI Notes
- Cottage cheese and seeds provide protein and healthy fats, helping to flatten any blood sugar spikes.
- Wholegrain crispbread is a low-GI carbohydrate, giving slow-release energy.
- Perfect for maintaining steady energy whether you eat it for breakfast or a light lunch.
Storage & Reheating
- Best eaten fresh – The crispbread will get soggy if stored with the wet ingredients.
- Prep ahead – Slice veggies and measure seeds in advance; assemble just before eating.
- Fridge: Cottage cheese and vegetables can be prepped up to 1 day ahead.
Swaps & Variations
- Swap pumpkin or sunflower seeds for chia, flax, or sesame seeds.
- Add sliced avocado for creaminess and extra healthy fats.
- Include a few olives or roasted capsicum for Mediterranean flair.
Love quick, low-GI meals that are ready in five minutes? This Cottage Cheese, Tomato & Seed Plate is perfect for solo cooks who want simplicity without compromising nutrition. Try it today, and explore the rest of the 7-Day Low GI Meal Plan for more fuss-free ideas!
