Avocado Egg Breakfast Toasties Made In Minutes (Gluten-free)
- Emma Lisa
- Mar 22, 2022
- 5 min read
Updated: Jun 24
Nothing feels more Aussie than smashed avo on toast, it’s a popular family favourite in our house. When I make toasties, I like to balance the nutrition by combining the healthy fat from avocado with fibre, and a boost of protein from farm-fresh eggs. This clean eating toastie recipe originally made by fellow foodie friend, Aberdeen, turns a simple breakfast into a densely nourishing, wholefood meal that actually keeps you full and energised until lunchtime. Plug in your toasters, and let’s cook this healthy, gluten-free breakfast together!
Why You’ll Love This Avocado Egg Breakfast Toastie Recipe
quick and easy to meal prep with basic ingredients you probably already have on hand
high in fibre and healthy fats which is great for all-day, balanced energy
clean, simple ingredients that support a healthy gluten-free diet
While this particular Avocado Egg Breakfast Toastie Recipe inspiration was originally made by fellow foodie friend, Aberdeen, it is superbly prepped and served in a matter minutes. Click here for Aberdeen's delicious toastie recipe and full instructions to make it her way. But since I am celiac, today I am sharing how to make this delicious avocado toastie using gluten-free ingredients, and make it extra nutritious.
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How to Make Gluten-Free Toasties
Toasties are such a quick and easy breakfast to throw together, and the best part is, they’re easy to adapt for almost any dietary preference. Whether you’re a gluten-free girlie like myself, or prefer low GI, dairy-free, or low carb, there’s a version of this toastie recipe that works for everyone. Here's how I'd tweak it for different dietary needs as a Nutritionist:
Toasties For FODMAP Diets
If you’re following a FODMAP plan or dealing with IBS, skip the avocado as it contains a sugar alcohol that can trigger digestive issues in some people, especially when consumed in larger quantities. Instead, try making a toastie with a thin layer of homemade hummus instead. Make your own hummus from canned, not dried chickpeas, that have been well-rinsed and drained. This will help reduce their FODMAP content, and provide a creamy, nutritious, based for this and other toastie recipes. Mix and match all kinds FODMAP-safe topping ingredients to create different flavours each day of the week. Honestly, with the right swaps, no two toasties ever need to taste the same.
Toasties For Gluten-Free Diets
If you are gluten-free girlie like myself, I love serving this toastie recipe on a gluten-free seed bread as the base (Aldi does a fab one high in fibre), then layer it up with smashed avocado, fresh tomato, and hemp seeds for extra protein. You can also experiment with vegetable bases like sweet potato "toast" by slicing and roasting thin pieces as the base; it's honestly, so delicious.
Toasties For Low Carb Diets
And for my low-carb crew, you can still enjoy quick and easy toastie recipes, simply ditch the store-bought bread entirely and use homemade egg wraps, sweet potato slices, eggplant, or even grilled haloumi slices as your “toastie” base. These are all super nutritious, high in plant-based fibre and filling.
Toasties For Low GI & Diabetic Diets
For a low GI version, you could swap in a slice of high-fibre rye or seeded bread, and top with seasoned avocado cucumber ribbons, and boiled egg. Choose ingredients that won't spike your blood sugar levels, but still provide a good base for healthy toppings.
Vegetarian & Vegan Options
If you’re vegan or mostly plant-based, skip the eggs and go for a just the avocado and a healing of vegetable toppings. Try sprouted seeds, watercress, or wilted kale for greens, and top with pumpkin seeds, grilled tofu or roasted Cajun chickpeas for protein and flavour.
And For The Avocado Haters
Not a fan of avocado, I got you! Try a slather of raw almond butter with grilled peaches or banana, try a generous serving of chia jam like my famous high-fibre, sugar-free jam recipe. It's sweet, satisfying, and still nourishing.
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How To Make Healthy Avocado Toast
Gluten-Free & Quick, Easy Meal Prep
Avocado toast is one of those simple, easy to meal prep meals that never goes out of style. It’s quick to make, packed with healthy fats and dietary fibre, and totally customisable depending on your mood or what’s in the fridge. Whether you top it with a soft-boiled egg, sprinkle over some hemp seeds, or add a drizzle of chilli oil, it’s a clean eating favourite that delivers on both taste and nutrition. Just choose a high-fibre, wholegrain or gluten-free bread to keep it balanced and blood sugar-friendly.
Avocado Egg Breakfast Toast Recipe |
Ingredients |
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Method |
Toast the bread and pan fry the eggs in a little olive or coconut oil. Smash the avocado in a bowl with the garlic, then spread thickly on the toast. Add the fried eggs and sprinkle with the herbs and seasoning. I like to add a drizzle of balsamic glaze but that is optional. Add a little crunch such as crispy onion, bacon bits, and high-fibre seeds such as chia. |
NUTRITION: 26.2g Protein | 15.7g Fibre | 42.6g Fat | 8.4g Net Carbs |
Nutritionist's Note
If you really enjoy these recipes... stick around with a cup of peppermint tea and browse this blog for more clean eating recipes, nutrition and healthy eating guides, and be sure to grab my free Recipe Collection, click here. You'll receive my Nutritionist-approved clean eating recipes to sample this week. Learn how to ease into healthy, wholefood eating that won't take you hours in the kitchen to eat clean and healthy. Come grab a copy, click here.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
Hey Emma love this recipe!! Where do you recommend I get the gluten-free bread (I'm in Sydney too)? Love to try it but most gluten-free loaves I find are just like white bread and highly processed... thanks, Janet x