Gluten-Free Avocado & Poached Egg Toasts

Preparation Steps

1. Prepare the avocado. Halve the avocado, remove the stone and scoop out the flesh with a spoon. Place it in a small bowl and mash with a fork until you achieve a smooth but slightly rustic texture. Add the fresh lemon juice, a pinch of flaky sea salt and the black pepper. Mix well and set aside. The lemon juice helps preserve the avocado's colour and adds a lovely freshness.

2. Toast the bread. Place the gluten-free bread slices in a toaster or in a dry frying pan over a medium heat. Leave to brown for 2 to 3 minutes until the surface is crisp but the inside remains slightly soft. Avoid over-toasting — a lightly golden toast is ideal for preserving the nutritional qualities of the bread's fibre.

3. Prepare the poaching water. Fill a medium saucepan with approximately 8cm of water. Bring to a gentle simmer (around 85–90°C): the water should not boil vigorously, but show small, steady bubbles. Add the white wine vinegar, which helps keep the egg white neatly gathered around the yolk.

4. Poach the eggs. Crack the first egg carefully into a small ramekin or cup. Create a gentle swirl in the water with a spoon, then slide the egg smoothly into the centre of the swirl. Poach for 3 minutes for a runny yolk (or 4 minutes if you prefer it more set). Remove the egg with a slotted spoon and place it on a piece of kitchen paper while you prepare the second. Repeat with the second egg.

5. Assemble the toasts. Arrange the toasted bread slices on a plate. Spread the mashed avocado generously over each slice. If using rocket or spinach, scatter a few leaves over the avocado for added freshness and micronutrients.

6. Add the poached eggs. Gently place a poached egg on top of each toast. Finish with a drizzle of extra virgin olive oil, the chopped chives, and, if you like, a pinch of sesame or hemp seeds for a satisfying crunch and an extra boost of fibre and healthy fats.

7. Serve immediately. This dish is best enjoyed straight away to make the most of the contrast between the warm toast, fresh avocado and the gently runny yolk. Take your time to chew thoroughly — for those with a sensitive gut, eating slowly supports digestive comfort and helps you feel fuller for longer.

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💚 Why is this toast gut-friendly?

This toast brings together three complementary foods to support your gut health:

• High-fibre gluten-free bread (buckwheat, linseed, psyllium) provides a valuable fermentable substrate for the bacteria in your colon, supporting the production of butyrate — a short-chain fatty acid that promotes the integrity of the gut lining.
• Avocado delivers gentle fibre and high-quality monounsaturated fats, which help modulate the microbiome and improve the absorption of fat-soluble compounds in your meal.
• Poached egg provides complete protein and choline, with no added fat, making it easier to digest than fried preparations.

The combination of fibre + healthy fats + protein promotes lasting satiety and a meal that's well tolerated, even by sensitive guts.

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🌿 Low-FODMAP Version (IBS / Irritable Bowel Syndrome)

If you follow a low-FODMAP diet or have a particularly sensitive gut, here are a few simple adjustments:

• Gluten-free bread: opt for a bread made with rice flour, maize flour or certified buckwheat flour, free from inulin, chicory, honey, polyols or large quantities of legume flour.
• Avocado: keep to approximately 30g per portion (roughly 1/8 of a medium avocado) to stay within recommended low-FODMAP quantities. Increase gradually according to your personal tolerance.
• Avocado alternative: if avocado doesn't agree with you, a thin layer of extra virgin olive oil or a seasoned purée of cooked courgette offers a similarly creamy texture without excess FODMAPs.
• Seasonings: chives, dill, lemon and black pepper are all naturally low-FODMAP. Avoid garlic and onion in any form, including powders.
• Poached egg is naturally free from FODMAPs and perfectly suited to this style of eating.