Are you looking for an epic breakfast idea? Unleash your inner foodie with this quick and easy low FODMAP smashed avocado toast! Whether you're serving up brunch or enjoying a meal for one, this is the breakfast of champions.
As a millennial, I'm almost ashamed to say I took a long time to get onboard the smashed avocado toast train. It seemed like sooo much work mashing up an avocado for breakfast. What do you do with the leftover avocado? And how far can 1/8 of an avocado really spread on a piece of toast?
Plus, poached eggs freak me out. Seriously, the idea of an egg oozing all over my food makes my stomach roll over. But, I thought I should give it a try before releasing an official statement saying it wasn't for me. So I tried it… and I'm in love…
First of all, I was right; trying to spread 30 grams of avocado on a piece of bread is spectacularly difficult. So I threw in a bowl with some lime juice and a bit of feta cheese and mashed it. After that, it spread like magical butter.
As for the poached egg, while it's still not my favourite, I think I'm warming up to it. I'll admit poached eggs do have a nice silky flavour, but I think I might need to try it a few more times before I'm sold.
Heads up, if you don't have time to poach your egg you can always fry it (I won't tell, promise). Happy brunching!
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Keep It FODMAP Friendly
Ready to get your brunch on? This low FODMAP smashed avocado toast is calling your name! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, bread! You have a few options here. I like making my smashed avocado toast on low FODMAP sourdough bread. According to the Monash app, wheat or spelt sourdough bread is low FODMAP in servings of 2 slices (52 g) per sitting. Though, Monash doesn't list a maximum serving size, large servings of sourdough bread are high in the FODMAP fructan.
You can also use gluten-free bread if that's what you have kicking around. Monash lists the same serving sizes for gluten-free bread – 2 slices (52 g).
You can also try it with regular white bread. According to the Monash app, white wheat bread is low FODMAP in servings of 1 slice (24 g) per sitting. Servings of 1.5 slices (36 g) are high in the FODMAP fructan, so don't go crazy!
We'll also be using avocado. Monash has determined avocado is low FODMAP in servings of 1/8 of an avocado (30 g) per sitting. Servings of 1/4 avocado (45 g) or more are high in the FODMAP sorbitol. Our recipe uses 1/8 of an avocado, which is within Monash's recommended range.
This recipe also uses feta cheese. According to Monash, feta cheese is low FODMAP in servings of 3 tbsp per sitting. Though, in the notes section, Monash clarifies that feta cheese only has trace amounts of FODMAPs. So, it's suitable to eat in larger servings (from a FODMAP perspective).
We'll also be using lime juice. Monash has said lime juice is low FODMAP in servings of 1 cup (250 g) per sitting. Servings of 1.5 cups (300 g) or more are high in the FODMAP fructan. Our recipe uses 0.5 tsp of lime juice which works out to 0.0052 servings of lime juice per sitting. That means this serving won't likely contribute anything to your FODMAP load.
You'll also need some sliced tomatoes. For this recipe, we'll be using common tomatoes. According to the Monash app, common tomatoes don't have any FODMAPs so they won't contribute to your FODMAP load.
Last but not least, eggs! Since eggs are a protein, they don't have any FODMAPs. That means the crowning jewel of our smashed avocado toast won't add anything to your FODMAP load.
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Show Your Work (FODMAP Math)
Since low FODMAP foods can stack up, let's do some FODMAP math so you can see what you're eating.
Fructose = 0 servings
lactose = 0 servings
Fructan = 0.5 servings
GOS = 0 servings
Polyols = 1 serving (sorbitol)
Unleash your inner foodie with this classic low FODMAP smashed avocado toast. Happy brunching!
- 1/8 avocado
- 1 tbsp feta cheese (crumbled)
- 1/2 tsp lime juice
- 1 slice low FODMAP sourdough bread (toasted)
- pinch salt
- pinch chili flakes
- 2 slices common tomato
- 1 egg
Place your avocado, feta, and lime juice in a small bowl and mash together with a fork until silky. Spread onto toast and sprinkle with salt and chili flakes. Top with tomatoes.
Place your egg in a cup or small bowl. Bring a small pot with 2" of water to a boil, then lower the heat to a simmer (a small bubble every few seconds). Stir the water in the pot with a slotted spoon, so the water creates a funnel in the centre of the pot. Drop your egg into the centre of the funnel and let it cook for 3-4 minutes, then remove it with the slotted spoon. Pat the egg dry and pop it on your toast. Enjoy!
This low FODMAP smashed avocado toast will get you brunch ready in no time! Did you like this recipe? Don't forget to share it! Together we'll get the Low FODMAP Diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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