Lunch

Cottage Cheese and Roasted Pepper on Rye

Name: Cottage Cheese and Roasted Pepper on Rye
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Ingredients: 200 g Cottage cheese; 80 g Roasted red peppers from a jar, drained; 30 g Rocket; 2 slices, about 80 g Rye bread; A teaspoon Capers; 4 g Olive oil; Plenty Black pepper; A little Lemon zest

Cottage cheese, jarred roasted peppers, capers and rocket on two slices of rye. Five minutes and nothing to cook. 29 g of protein for 448 kcal.

Calories: 448kcal
Protein: 29g
Fat: 14g
Carbs: 47g

Per serving, makes 1. 5 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk

Jarred peppers in brine often list sulphites.

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Cottage cheese200 g
Roasted red peppers from a jar, drained80 g
Rocket30 g
Rye bread2 slices, about 80 g
CapersA teaspoon
Olive oil4 g
Black pepperPlenty
Lemon zestA little

Method

Toast the rye, or leave it as it is if the loaf is fresh.
Spread the cottage cheese thickly over both slices and grind black pepper over it.
Lay the peppers over, torn into strips, and top with the capers, rocket, lemon zest and a trickle of oil.

Worth knowing

Two hundred grams of cottage cheese is a whole small tub and carries 29 g of protein for very little fat. It is the reason this is a lunch and not a snack.
Jarred roasted peppers in brine rather than oil. In oil, the peppers alone add about 100 kcal.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.