Recipe description
June 27, 2026
Egg with avocado on rye bread
Gut-friendly goodness: eggs with avocado on rye for balanced, fiber-rich breakfast
82%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Contains fiber from rye bread and avocado to support digestion.
- Balances protein, healthy fats, and complex carbs for steady energy.
- Includes plant-based polyphenols from avocado and whole grains for diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Egg
4
piece
Avocado
2
piece
Bread, rye
4
slice
Instructions
1
Toast the rye bread until golden brown.
2
Mash the avocado in a bowl and season with a pinch of salt.
3
Cook the eggs to your preference (boiled, poached, or fried).
4
Spread the mashed avocado on each slice of toasted rye bread.
5
Top each slice with a cooked egg.
6
Serve immediately and enjoy your gut-friendly breakfast.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
18 g
Protein
18 g
Carbohydrates
9 g
Fiber
2 g
Sugar
22 g
Fat
6 g
Saturated fat
0.8 g
Salt
FAQ
Is this dish good for breakfast?
Yes—it's quick, protein-rich, and balanced for mornings.
How should I cook the egg for this dish?
Cook the egg to your liking, but ensure it’s fully cooked if you’re worried about safety.
What are the approximate calories and macros per serving?
About 350–450 kcal per serving; roughly 15–25 g protein; 6–9 g fiber; healthy fats from avocado.
Can I make this vegan?
Yes—substitute the egg with scrambled tofu or chickpeas, and use a plant-based spread.
Is rye bread gluten-free?
No—rye bread contains gluten. Use gluten-free bread if needed.
How should I store leftovers?
Best eaten fresh; if needed, store components separately and consume within 1 day.
How can I customize this for more plant variety?
Add herbs, greens, tomatoes, seeds, or sprouts to boost plant diversity.
What gut-health benefits does avocado offer here?
Avocado provides fiber and healthy fats that support satiety and may aid gut health.
Are there any safety concerns with eggs and avocado?
Eggs should be handled and cooked safely; avoid if you have allergies; wash and store avocado properly.
Can I use other bread or toppings?
Yes—whole-grain or gluten-free breads work, and toppings like tomatoes, herbs, or seeds are great.
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