Low FODMAP egg and avocado on toast – is one of my favourite breakfasts. It offers healthy fats from avocado, protein from egg and Carbs from the gluten free bread. Just remember that not all gluten free bread is actually Low FODMAP, you need to check the label for list of ingredients. Also, the amount of avocado needs to be limited, here is a 30 g serving.
This recipe has been approved by a Low FODMAP dietitian, Evelyn Toner. Find interesting articles about Nutrition, IBS and FODMAP on her blog.
If you like my square plate, you can find a similar one on Amazon:
Ingredients for 1 Low FODMAP egg and avocado on toast:
1 slice of suitable low FODMAP bread, gluten free
30 g sliced avocado
5x oil spray
salt, to taste
pinch of smoked paprika, for topping the egg
Instructions for 1 Low FODMAP egg and avocado on toast:
First, preheat a non stick pan on a medium heat. When ready, spray it with oil and crack the egg in the middle. Sprinkle the egg with smoked paprika and a tiny bit of salt. Cover with a lid, to make sure the egg cooks on top.
Cook the egg to your liking. I like it best with yolk still runny in the middle.
In the meantime put 1 slice of your gluten free bread in the toaster.
Half the avocado and slice 1 half, 30 g will probably be a 1/4 of avocado, depending on its size, but it is always better to weight it.
When egg is cooked to your liking, assemble. First toast, then sliced avocado and the egg on top. If you feel like the bread is too dry, you can always smash the avocado first, using a fork and spread it on toast, instead of using sliced avocado.