Low FODMAP Avocado Egg Toast
Low FODMAP Avocado Egg Toast pairs creamy mashed avocado with a perfectly cooked egg on safe, toasted bread. You mash about 30 g of avocado, season it lightly, then top a slice of certified low-FODMAP bread with your egg—sunny-side up, over-easy, or poached. Prep takes about 10 minutes. It relies on simple ingredients you likely have: avocado, egg, olive or garlic-infused oil, salt, pepper, and a sprinkle of chives. The result feels indulgent yet remains gentle on sensitive digestion.
Benefits & Why You’ll Love It
- Gut-Friendly Nutrition
You get healthy fats from avocado within a Monash-approved portion (~30 g). The egg adds high-quality protein. Together, they support satiety and muscle repair without excess fermentable carbs. - Quick & Easy
Ready in about 10 minutes. Ideal for busy mornings or a light brunch. You toast bread, mash avocado, cook an egg—straightforward steps that fit even a hectic schedule. - Comforting Texture & Flavor
The creamy avocado and runny or soft egg yolk feel indulgent. A hint of lemon or garlic-infused oil lifts the taste. Chives add a mild onion note safely. It satisfies cravings for richness without triggering IBS symptoms. - Customizable Within Low-FODMAP Limits
You can switch bread type (sourdough or gluten-free), change egg style, or add a few spinach leaves or smoked salmon if tolerated. Each tweak stays gentle when portions remain mindful. - Versatile Meal Option
Works as breakfast, brunch, or snack. You can pair it with a side salad or simple soup. It integrates easily into meal prep routines: prepare avocado mash ahead, then assemble when needed. - Feel-Good Indulgence
It feels like a treat. You enjoy brunch-worthy flavors while caring for your gut. That comfort matters when you manage IBS—this toast feels like self-care, not deprivation. - Supports Hydration & Balance
Pairing with water or herbal tea complements hydration tips from our IBS Awareness Day blog. Together, they form a balanced approach to gut comfort.
You’ll love how this recipe turns everyday ingredients into a nourishing, gentle meal that fits your low-FODMAP plan. Give it a try and notice how simple flavors can feel both comforting and supportive of your digestive health.
For more on the role of healthy fats, see Harvard T.H. Chan School of Public Health’s guide to avocados: https://www.hsph.harvard.edu/nutritionsource/food-features/avocados/.
Low FODMAP Avocado Egg Toast
Low FODMAP Avocado Egg Toast combines ~30 g mashed avocado with a cooked egg on toasted low-FODMAP bread. Ready in 10 minutes, it delivers healthy fats and protein in IBS-friendly portions. You get creamy texture and savory flavor without triggers. Customize egg style or add small spinach or smoked salmon within safe limits.
Equipment
- Toaster or skillet (for toasting bread)
- Small bowl (for mashing avocado)
- Fork (for mashing and mixing)
- Knife and cutting board (to cut avocado and chop herbs)
- Small nonstick or lightly oiled pan (for cooking egg)
- Measuring spoons (for oil, seasonings)
- Plate or serving dish
Ingredients
- 1 slice low-FODMAP bread certified sourdough or gluten-free
- 30 g avocado about 1/4 medium, mashed
- 1 large egg
- 1 tsp olive oil for cooking
- 1 tsp garlic-infused oil optional
- Pinch salt
- Pinch black pepper
- Few drops lemon juice optional
- 1 tsp chopped chives or parsley
- 15 g baby spinach leaves optional
- 30 g smoked salmon optional
- Pinch red pepper flakes optional
Instructions
Toast the Bread
- Toast your chosen low-FODMAP bread until golden and crisp.
- I often use sourdough, but gluten-free works too.
Prepare the Avocado
- Scoop ~30 g avocado flesh into a bowl.
- Mash lightly with a fork.
- Add a pinch of salt, pepper, and a few drops of lemon juice if you like.
- This small portion aligns with Monash’s safe serving.
Cook the Egg
- Heat 1 tsp olive oil (or garlic-infused oil) in a small pan over medium heat.
- Crack in the egg.
Cook to your preference
- Sunny-side up: cook until whites set but yolk remains runny (about 3–4 minutes).
- Over-easy: cook sunny-side up, then flip gently and cook 10–20 seconds more.
- Poached: optionally, poach 3–4 minutes in simmering water with a dash of vinegar, then drain.
- Season with a pinch of salt and pepper.
Assemble the Toast
- Spread mashed avocado evenly on the toasted bread.
- Place the cooked egg on top.
- Sprinkle chopped chives or parsley.
- If using add-ons (spinach, smoked salmon), arrange gently around or atop the egg.
Serve Immediately
- Eat while toast is crisp and egg is warm.
- Perhaps pair with a small side: cucumber slices or a few carrot ribbons (use safe portions).
Notes
Nutrition Information (Approximate per Serving)
(Using 1 slice low-FODMAP sourdough bread ~50 g, 30 g avocado, 1 large egg, 1 tsp olive| Nutrient | Amount per Serving | % Daily Value* |
|---|---|---|
| Calories | 310 kcal | — |
| Total Fat | 20 g | 26% |
| • Saturated Fat | 4 g | 20% |
| • Monounsaturated Fat | 11 g | — |
| Cholesterol | 185 mg | 62% |
| Sodium | 300 mg | 13% |
| Total Carbohydrate | 22 g | 8% |
| • Dietary Fiber | 4 g | 14% |
| • Sugars | 2 g | — |
| Protein | 12 g | 24% |
| Potassium | 400 mg | 9% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 10 µg | 8% |
| Vitamin A | 200 IU | 4% |
| Folate | 40 µg | 10% |
| Iron | 1.2 mg | 7% |
Important Notes & Swaps
-
Low-FODMAP Compliance
- Avocado portion: Keep to ~30 g per serving. Larger amounts may introduce excess sorbitol.
- Bread: Use certified low-FODMAP bread (e.g., sourdough or gluten-free with simple ingredients). Check labels for high-FODMAP additives.
- Oil: Olive oil or garlic-infused oil (no garlic solids) for flavor without fructans.
- Egg: Generally low-FODMAP. Ensure eggs are fresh.
-
Egg Substitutes
- Firm tofu scramble: Use firm tofu (low-FODMAP) crumbled and sautéed with safe seasonings (turmeric, salt, pepper). Provides similar protein texture.
- Lactose-free yogurt dollop: If avoiding eggs, spread a small amount (~2 tbsp) of plain lactose-free yogurt mixed with chopped chives atop avocado mash for creaminess (ensure overall FODMAP stays low).
- Smoked salmon: Not an egg substitute but an add-on; if tolerated, adds protein without FODMAPs.
-
Avocado Alternatives
- Mashed banana? Generally not low-FODMAP in larger amounts—avoid.
- Mashed firm tofu: For very avocado-sensitive individuals, skip avocado and use tofu mash seasoned with lemon juice and herbs.
- Cucumber slices: Layer thin cucumber slices on toast for crunch, then top with egg or tofu scramble.
-
Bread Variations
- Gluten-free bread: Check ingredients for FODMAP compliance.
- Rice cakes: For extra crisp, use 2 rice cakes topped similarly (ensure total carbs/protein match).
- Rice toast alternative: Slices of firm polenta or low-FODMAP crackers as base if bread triggers symptoms.
-
Seasoning & Flavor Boosts
- Herbs: Chives (green tops), parsley, basil in small amounts.
- Citrus: A few drops of lemon or lime juice brighten flavor.
- Spices: Pinch of paprika or cumin for a twist, in small quantity.
- Garlic-infused oil drizzle: Adds aroma without FODMAPs.
- Salt & pepper: Adjust to taste.
-
Make-Ahead Tips
- Avocado mash: Mash just before serving. If prepping ahead, add lemon juice and store airtight for up to a few hours; color may darken slightly but flavor holds.
- Toast: Toast bread just before assembly to maintain crispness.
- Pre-chop herbs: Store chopped herbs in a small airtight container in fridge for quick garnish.
- Tofu scramble: Cook ahead, refrigerate in portioned containers up to 2 days.
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Serving Suggestions
- Side salad: A small side of Low-FODMAP Zucchini & Carrot Ribbon Salad enhances fiber and variety.
- Hydration: Pair with a glass of water or herbal tea (e.g., peppermint) to support digestion.
- Balanced meal: Add a small portion of low-FODMAP fruit (e.g., strawberries up to 65 g) if tolerated and spaced appropriately.
-
Texture & Temperature
- Serve immediately to enjoy crisp toast and warm egg/tofu.
- If you prefer a cooler experience, allow toast to sit briefly but expect some softening.
-
Individual Tolerance
- Start with recommended portions. Note personal reactions.
- Keep a food journal to track which combinations feel best.
- Consult a dietitian for personalized advice if uncertain.
-
Nutrition Tracking
- For precise macros and micronutrients, weigh each ingredient and use a trusted nutrition database or app.
- Adjust recipe for your caloric or protein needs (e.g., add extra egg whites for more protein, but consider FODMAP impact of additional volume).