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Low FODMAP avocado egg toast: a matte-black plate on a rustic walnut tabletop holding a slice of toasted low-FODMAP bread topped with mashed avocado and a perfectly cooked egg, garnished with chopped chives, under warm side lighting and subtle teal-fill.

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.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Breakfast, Snack
Cuisine American
Servings 1 Person
Calories 300 kcal

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.
    Low FODMAP avocado egg toast prep: a hand mashing vibrant green avocado in a matte-black bowl on a rustic walnut tabletop with teal undertones under warm side lighting and subtle teal-fill.
  • 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).
    Cooking egg for low FODMAP avocado egg toast: a teal-handled spatula lifting the edge of a sunny-side-up egg frying in a matte-black pan over a lit gas burner on a marble countertop, under warm side lighting and subtle teal-fill.
  • 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.
    Low FODMAP avocado egg toast assembly: a hand placing a perfectly cooked egg atop vibrant green mashed avocado on toasted bread, on a matte-black plate on a rustic walnut tabletop with warm side lighting and subtle teal-fill.
  • 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%
*Percent Daily Values based on a 2,000-calorie diet. Values vary by exact bread type, avocado size, and cooking oil brand—encourage users to weigh ingredients and use their nutrition tracker for precision.

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.
  • 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).
 
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