A Delicious Low-Carb Toast Alternative, Packed with Protein and Fresh Flavour
Move over, toast — these High-Protein Courgette Squares are here to change the game. Whether you’re after a gluten-free, low-carb base for your favourite toppings or a savoury, nourishing bake to prep ahead for busy weekdays, this recipe ticks every box. Made with a creamy, herb-infused cottage cheese custard layered over roasted courgette and yellow squash, these slices are soft, sturdy, and satisfying.
Topped with basil pesto, smoked salmon, avocado, and rocket, they’re everything you want in a flavour-packed bite — fresh, creamy, peppery, and just a little spicy. Whether served open-faced or stacked like sandwiches, these squares are perfect for breakfast, brunch, or a light lunch.
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Simple Ingredients, Big Results
You don’t need anything fancy to make this recipe work — just a handful of kitchen staples, fresh toppings, and your oven. It’s a perfect example of how humble ingredients can come together to create something surprisingly elegant, filling, and delicious.
- Courgette & yellow squash – Lightly roasted to draw out excess moisture and intensify natural sweetness.
- Cottage cheese, eggs & milk – Blended into a creamy, protein-rich custard that sets beautifully in the oven.
- Dried herbs & garlic granules – Add depth and savoury flavour to the base.
- Grated Parmesan – For a salty, umami kick and a lightly golden top.
- Basil pesto, rocket, smoked salmon, avocado – The toppings that bring everything to life — vibrant, fresh, and full of texture.
- Chilli oil – A quick drizzle adds warmth and contrast to the creamy layers below.
This bake is naturally gluten-free, low in carbohydrates, and packed with protein and healthy fats — a brilliant choice for anyone following a low-carb lifestyle, avoiding bread, or looking for a lighter base to load up with toppings.
How to Make High-Protein Courgette Squares
Scroll down for the full printable recipe with measurements.
Roast the Courgette
Start by slicing the courgette and yellow squash into thin rounds and giving them a quick salt treatment to remove excess moisture. This step ensures your squares won’t end up soggy. After a short rest, they’re roasted until golden – bringing out a slightly caramelised, savoury edge.
Blend the Custard
While the veg is in the oven, the custard comes together in minutes. Cottage cheese, eggs, milk, olive oil, and dried herbs are blitzed in a food processor until smooth and pourable. This base bakes into a rich, sliceable texture that holds up just like a crustless quiche — but without any flour or starchy fillers.
Bake to Perfection
Pour the custard over the golden courgettes and top with a little grated Parmesan. A second bake at a slightly lower temperature sets the mixture while creating a beautiful golden top.
Flip and Slice
Once baked, let it cool slightly, then carefully flip the tray onto a new sheet of parchment. This reveals the golden courgette layer and makes the squares perfect for topping. A final sprinkle of Parmesan adds even more savoury flavour.
Top and Serve
Spread each square with basil pesto, then layer on rocket, smoked salmon, and avocado slices. A quick chilli oil drizzle adds contrast and heat. You can serve these open-faced or sandwich-style — both are equally delicious.
Scroll down for the full printable recipe with measurements.
Customise It Your Way
This recipe is endlessly adaptable. Not into smoked salmon? Try:
- Grilled or roasted veggies
- Sliced boiled eggs or soft poached eggs
- Crumbled feta or goat’s cheese
- Hummus, tzatziki, or a drizzle of tahini
- Roasted cherry tomatoes or beetroot
For a vegetarian version, simply skip the salmon or replace it with something equally punchy like marinated tofu or roasted red peppers. Want to make it dairy-free? Try a dairy-free soft cheese alternative and swap the Parmesan for nutritional yeast.
High-Protein Courgette Squares: Perfect for Meal Prep or Brunch
These High-Protein Courgette Squares are just the kind of recipe you’ll want to have on hand throughout the week. The base keeps well in the fridge for up to three days and can be sliced and topped fresh when you’re ready to eat. They’re ideal for:
- A light yet satisfying breakfast
- Packed lunches
- Post-gym meals
- Weekend brunch spreads
Serve them warm or cold, open or stacked — they’re delicious any way you slice them.
You May Also Like
Want to see it come together? Watch our quick tutorial on Instagram and check out more of our favourites:
- Courgette and Yellow Squash Rolls
- Rice Paper Cucumber Roll
- Chicken Spring Rolls
- Courgette Salmon Roll
- Sweet Potato Curry Wrap (Gluten-Free)
- Potato Wrap Shawarma
- Potato Crust Wraps (Gluten Free)
- Courgette Wrap (Gluten Free)
- Spinach Chopped Salad Roll (Gluten-Free)
- Spinach Chopped Salad Roll (Gluten-Free)
Happy cooking,
Izabella
Description
These high-protein courgette squares are a brilliant gluten-free, low-carb alternative to bread. Made with a savoury baked custard of cottage cheese, eggs, and herbs layered over roasted courgette, they hold together beautifully and can be topped just like toast. Finished with basil pesto, smoked salmon, avocado, and a drizzle of chilli oil, they make a nourishing and satisfying option for breakfast, brunch, or lunch.
Ingredients
For the Courgette Squares
To Serve
Instructions
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Preheat the oven to 200°C/400°F (fan). Line a 34 × 24 cm (14 × 10 inch) baking tray with parchment paper. Lay the courgette and yellow squash slices on a clean towel, sprinkle with a little salt, and let sit for 5–10 minutes to draw out moisture. Pat dry and arrange on the tray. Drizzle with half the olive oil and roast for 25–30 minutes, or until lightly golden.
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Meanwhile, blend the cottage cheese, eggs, milk, remaining olive oil, oregano, thyme, garlic granules, salt, and pepper in a food processor until smooth. Pour the custard mixture over the roasted courgettes, sprinkle with one-third of the Parmesan, and reduce the oven temperature to 190°C/375°F. Bake for 25 minutes, or until golden and set.
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Cover the tray with a fresh sheet of parchment paper and place a large board on top. Flip the tray over, then carefully peel off the baking paper. Sprinkle with the remaining Parmesan and let cool slightly.
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Cut into 6 equal squares and flip them so the golden veg side faces up. Spread each with a little pesto. Top half of the squares with rocket, smoked salmon, and sliced avocado. Mix the olive oil and chilli flakes together, then drizzle over the avocado. Cover with the remaining squares and serve.
Equipment
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Nutrition Facts
Servings: 3 ServingCalories:507.67kcalTotal Fat:35.3gSaturated Fat: 9.06gTrans Fat: 0.01gCholesterol:198.26mgSodium:840.47mgPotassium:848.68mgTotal Carbohydrate:18.66gDietary Fiber: 5.81gSugars: 5.95gProtein:31.09gVitamin A: 179.09IUVitamin C: 16.39mgCalcium: 366.08mgIron: 2.76mgVitamin D: 7.26IUVitamin E: 3.84IUVitamin K: 29.65mcgThiamin: 0.2mgRiboflavin: 0.62mgNiacin: 3.41mgVitamin B6: 0.53mgFolate: 105.95mcgVitamin B12: 2.24mcgPhosphorus: 489.22mgMagnesium: 69.94mgZinc: 2.18mg
Note
Courgette vs Yellow Squash: If you only have one or the other, feel free to use ⅔ of either vegetable instead. Just make sure to slice evenly and salt to draw out moisture.
Parmesan Measurement: 40g of grated Parmesan is roughly ⅓ cup. If using pre-grated cheese, adjust to taste as it can be saltier.
Make Ahead: The baked custard base can be made a day in advance. Store it in the fridge, then flip, slice, and top just before serving.
Serving Ideas: Swap smoked salmon for soft-boiled eggs, hummus, grilled veggies, or tofu slices for a vegetarian version.
Storage: Store plain custard squares in an airtight container in the fridge for up to 3 days. Add toppings fresh to keep the texture and colour vibrant.
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