Avocado Toast

Low FODMAP avocado toast on sourdough with a measured 30g of avocado, garlic-infused oil, scallion greens, and cherry tomatoes.

Prep 10 min

Cook 10 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, poach them in gently simmering water for 3 to 4 minutes, or fry them in a nonstick pan with a little oil for 3 to 4 minutes, until the whites are fully set. Keep warm while you toast the bread.

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 up to about 60 g per serving, so 30 g per slice leaves margin. Look up avocado in the FODMAP Foods app to see how its rating changes with portion size 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. With gluten-free bread and no egg, the toast is vegan.
• Add protein. A poached egg, plain smoked salmon (check the label for onion or garlic), 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 and are low FODMAP at these amounts.

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 white bulb carries most of the fructans; the green tops are low FODMAP at the amount used and give you a mild onion note.
• A measured avocado portion. Avocado carries sorbitol, a polyol, and Monash lists 60 g as the low FODMAP serve. Each slice here gets 30 g.
• Feta in a small portion. About 10 g of feta per slice is a small, low-lactose portion.

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.