Breakfast
Cottage cheese, pesto and vegetable bowl
Cottage cheese, pesto and crunchy vegetables make a filling cold breakfast bowl.
Servings in this printout: 4
Ingredients
- 200 g cottage cheese
- 100 g cherry tomatoes
- 100 g cucumber
- 30 g green pesto
- 30 g toasted pine nuts
- 40 g rocket
- 1 tsp olive oil
- black pepper
Method
- Halve the tomatoes and dice the cucumber.
- Lightly stir the pesto into the cottage cheese so the mixture stays streaky.
- Add the rocket and vegetables to the bowl.
- Finish with pine nuts, olive oil and black pepper.
Nutrition per serving
Nutrition values are approximate estimates, not laboratory analyses. Products and portion size affect the result.
- Net carbs
- 2.99 g
- Total carbohydrates (incl. fibre and polyols)
- 3.89 g
- Protein
- 10.37 g
- Fat
- 10.9 g
- GL estimate
- about 0.9 / serving
Confidence · Low Some values or assumptions in the calculation are uncertain.
The calculation also uses comparison values from similar foods or food groups. Small amounts of carbohydrate were left out of the calculation.
Estimate details and sources ↗
How was the estimate calculated?
The serving’s GL is calculated from ingredient data. Confidence describes the evidence behind the calculation. Your blood sugar response may vary.
- cottage cheese · Food group average
- cherry tomatoes · Comparison value
- cucumber · Food group average
Calculated ingredient-based estimate per serving, not a measurement of the prepared meal. All supported positive carbohydrate amounts are included. An unmatched individual portion under 1 g available carbohydrate per serving may be omitted only while all such portions total less than 2 g per serving; the omitted amount is disclosed. This is an editorial tolerance, not a clinical precision limit.
Small portions omitted: 0.6 g available carbohydrate per serving.
Research sources and technical details
Source names and technical notes appear in their original form.
- cottage cheese ·
dairy-category-mean-gi-35 · fineli-649-2026-10-24 - cherry tomatoes ·
tomato-raw-cooked-sauce-analogue-gi-22 · fineli-352-2026-10-24 - cucumber ·
vegetables-category-mean-gi-66 · fineli-346-2026-10-24
Carbohydrate data sources
- RAEJUUSTO, RASVAA 2-5 % · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- Tomaatti · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- Kurkku · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- PESTOKASTIKE, YRTTIKASTIKE · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- PINJANSIEMEN · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- Rucola · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
- Oliiviöljy · Available-carbohydrate value from THL Fineli Rel20; CC BY 4.0.
GI and calculation sources
- International tables of glycemic index and glycemic load values 2021: a systematic review · Category mean, not a measured GI for the recipe's cream cheese. (Low)CATEGORY_MEAN
- International tables of glycemic index and glycemic load values 2021: a systematic review · GI 22 was measured for whole raw tomato, not cooked tomato sauce. (Moderate)ANALOG
- International tables of glycemic index and glycemic load values 2021: a systematic review · Very broad category proxy. It may poorly represent individual non-starchy vegetables and is shown with low confidence. (Low)CATEGORY_MEAN
Notes
The saltiness and carbohydrate content of pesto vary by brand.