Cottage Cheese, Cucumber, and Soft-Scrambled Egg Toast
- Devon Tonneson
- Jan 6
- 2 min read
Symptom check-in
POTS:Morning upright lightheadedness and low appetite - needed salt, protein, and bread to stabilize without heaviness
Vestibular migraine:Mild background head pressure, no nausea - kept flavors very neutral and avoided acidity and strong smells
Lupus:Hand stiffness and general fatigue - wanted soft textures, warmth, and anti-inflammatory fats without frying
Disorder safety check
Condition | Works? | Why |
POTS | Yes | Salted cottage cheese + bread supports blood volume |
Lupus | Yes | Soft, warm foods with minimal oil and no deep frying |
Vestibular migraine | Yes | Low acid, low spice, gentle textures |
This is a reliable low-trigger meal for mornings or early afternoons.
Ingredients (2 toasts)
2 slices hearty bread (sourdough or whole grain)
½ cup cottage cheese
2 eggs
½ tsp butter or olive oil
½ small cucumber, thinly sliced
Salt and black pepper
How to make it
1. Toast the bread
Toast bread until just crisp on the outside but still soft inside.
Set aside.
2. Soft-scramble the eggs
Crack eggs into a bowl and lightly whisk with a pinch of salt.
Heat a nonstick pan over low to medium-low heat.
Add butter or olive oil and let melt gently.
Add eggs and stir slowly with a spatula.
Cook until softly set and slightly glossy - do not overcook.
Remove from heat immediately.
3. Prepare the cottage cheese base
Spread cottage cheese evenly over each slice of toast.
Add a small pinch of salt if needed (especially helpful for POTS).
4. Assemble
Layer cucumber slices over the cottage cheese.
Top with soft-scrambled eggs.
Finish with black pepper to taste.
Notes for symptom days
For POTS: add extra salt or pair with a warm drink or electrolyte fluid.
For vestibular migraine: keep eggs softly cooked and avoid browning.
For lupus: this works best warm, not hot, and with minimal fat.
