Smashed avocado on toast with poached eggs

Avocado on toast must be about the most photographed food on instagram! For the longest time I have avoided avocado as it is high FODMAP however a 30g portion (1/8 of an avocado) is actually low FODMAP (Monash University low FODMAP App). I’ve been making my own guacamole for a while when making burritos and one day I decided to try it on toast for breakfast with a poached egg and it’s amazing!


  • 1 ripe avocado
  • 1/8 of a red chilli pepper, chopped finely
  • a handful of chopped fresh coriander
  • the juice of 1/2 a lime


  • 1-2 slices of bread* per person
  • poached eggs

*1 slice of wheat bread is low FODMAP, 2 slices of wheat or spelt sourdough  bread are also low FODMAP (Monash University low FODMAP App); if you have coeliac disease then use gluten free bread


  1. Boil water in a kettle.
  2. In the meantime, cut the avocado in half, remove the seed and scoop out the flesh.
  3. Mash the avocado with a fork.
  4. Add the remaining ingredients and mix together. Set aside.
  5. Fill half a pot of water with boiling water from a kettle and bring it to a simmer. Add a teaspoon of vinegar.
  6. Crack the egg in a cup.
  7. With a wooden spoon swirl the water and gently pour in the egg in the centre.
  8. Cook for approximately 2 minutes for a soft oozing yolk. Remove from the pot using a slotted spoon.
  9. Toast the bread.
  10. Top the bread with a total 30g of guacamole if still in elimination phase.
  11. Top with the poached egg.
  12. Sprinkle with some smoked paprika, salt and fresh coriander.

4 thoughts on “Smashed avocado on toast with poached eggs

  1. An 1/8 of an avocado always puts me off….what do you do with the rest? Avocado doesn’t really keep. Do you have any tips/what do you do?

    1. You can use more guacamole at dinner time with burritos to make the most of it. The guacamole I make is still good on day 3. Also is the advice about portion size given by Monash is per meal so you can utilise the avocado throughout the day.

  2. Yeah, I’m with Annetta. It’s a bit tricky. This post makes me want to try avocado toast again, though. That used to be a breakfast favorite!

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