Avocado Toast

This low-FODMAP avocado toast keeps avocado to a measured 30g serving and builds its savory flavor from garlic-infused oil and scallion green tops instead of onion and garlic.

Prep 10 min

Cook 5 min

Serves 2

VegetarianDairy-free optionGluten-free option

Ingredients

• 2 slices sourdough or gluten-free bread (traditional wheat sourdough, 2 slices/about 109 g, is tested low FODMAP)
• 60 g ripe avocado, about 1/4 cup mashed (30 g per slice, roughly 1/8 of a medium fruit)
• 2 tsp fresh lemon or lime juice
• 1 tbsp garlic-infused olive oil
• Green tops of 2 scallions (spring onions), thinly sliced, about 2 tbsp
• 6 cherry tomatoes (about 75 g), halved
• 2 tbsp crumbled feta (about 20 g), optional
• Pinch of red pepper flakes
• Flaky salt and freshly ground black pepper
• 2 eggs, optional, for topping

Instructions

Prep the toppings

1. Halve the cherry tomatoes. Slice the scallion green tops thinly and discard the white bulb ends. Crumble the feta if you are using it.
2. If you are adding eggs, bring a small pot of water to a gentle simmer for poaching, or heat a nonstick pan for frying.

Mash the avocado

1. Scoop 30 g of avocado per serving (about 60 g total for two slices) into a small bowl.
2. Add the lemon juice and a pinch of salt, then mash with a fork to the texture you like.

Toast and assemble

1. Toast the bread until crisp and golden.
2. Spread the mashed avocado evenly over each slice.
3. Drizzle with the garlic-infused olive oil, then scatter the cherry tomatoes, scallion greens, and feta over the top.
4. If using, top each slice with a poached or fried egg cooked until the white is fully set.
5. Finish with red pepper flakes, flaky salt, and black pepper. Serve right away.

Tips & Substitutions

• Mind the avocado cap. Avocado is low in FODMAPs at about 30 g (roughly 1/8 of a medium fruit) per serving. Check the Monash app for current tested serving sizes before you scale up.
• Skip pre-mixed seasoning blends. Everything-bagel style sprinkles usually list dried onion and garlic. Use scallion green tops, sesame seeds, and chili flakes for that finish instead.
• Choose your bread carefully. Traditional wheat sourdough and most gluten-free breads work here, but scan gluten-free labels for inulin or chicory root, which some brands add as added fiber.
• Make it dairy-free or vegan. Leave out the feta or swap in a firm aged cheese. With gluten-free bread and no egg, the toast is vegan.
• Add protein. A poached egg, smoked salmon, or a spoon of canned lentils (rinsed, up to 1/4 cup) turns this into a fuller meal.
• Brighten it. An extra squeeze of lemon, fresh chives, or a few basil leaves lift the flavor without adding FODMAPs.

Why This Works

• Garlic flavor without the fructans. Fructans do not dissolve in oil, so garlic-infused olive oil carries garlic taste while the FODMAPs stay behind in the discarded solids.
• Scallion greens only. The FODMAPs in scallions sit in the white bulb. The green tops are low FODMAP and give you a mild onion note.
• A measured avocado portion. Avocado carries sorbitol, a polyol that adds up in larger servings. Keeping each portion near 30 g stays inside the tested low FODMAP range.
• Feta in a small portion. Hard and aged cheeses are naturally low in lactose, so a light crumble of feta keeps the dairy load modest.

Storage

Avocado browns quickly, so this toast is best assembled and eaten right away. If you want to prep ahead, store the mashed avocado with its lemon juice in an airtight container, pressing plastic wrap against the surface, for up to one day in the fridge, and toast the bread fresh. Assembled toast does not keep or freeze well.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.