Recipe description
October 3, 2026
Hummus Sourdough Rye Toast with Avocado
Creamy avocado and hummus meet fermented rye for a fiber-rich, satisfying toast
Vegan
Fiber Rich
Healthy Fats
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, sesame, sulfites, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chickpeas, avocado, and whole-grain rye.
- Combines fermented sourdough with diverse plant foods and fresh herbs.
- Balanced with plant protein, healthy fats, and slow-digesting carbohydrates.
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
Bread, sourdough
2
slice
Hummus
4
tablespoon
Avocado
1
piece
Lemon juice
1
teaspoon
Black pepper
0.25
teaspoon
Salt
0.25
teaspoon
Fresh herbs
2
tablespoons
Instructions
1
Toast the sourdough rye bread slices until golden and crisp.
2
Halve and pit the avocado, scoop out the flesh, and mash it in a bowl with lemon juice, salt, and black pepper.
3
Spread a generous layer of hummus over each warm toast.
4
Top the hummus with the mashed avocado, spreading it evenly.
5
Garnish with fresh herbs and an extra grind of black pepper, then serve immediately.
More Recipes For Your Gut
Nutrition
490 kcal
Calories
13 g
Protein
58 g
Carbohydrates
14 g
Fiber
4 g
Sugar
23 g
Fat
3.5 g
Saturated fat
1.2 g
Salt
FAQ
How many servings does this hummus avocado toast make?
The recipe makes 2 servings, with 1 toast serving per person.
Is this recipe vegan?
Yes, it is vegan as long as the hummus and bread contain no animal-derived ingredients.
How do I keep the avocado from browning?
Mash it with the lemon juice and serve the toast immediately. If needed, cover the avocado closely and refrigerate it for a short time.
Is hummus avocado toast gluten-free?
Not as written, because rye bread contains gluten. Use certified gluten-free bread and check the hummus label if needed.
Can I prepare this toast ahead of time?
Toast the bread and mash the avocado shortly before serving for the best texture. The components can be stored separately for a short time.
What can I use instead of sourdough rye bread?
Use another sturdy bread, such as whole-grain or seeded bread. Choose gluten-free bread if required.
Which fresh herbs work well on this toast?
Parsley, coriander, chives, dill, or basil all work well. Use whichever herbs you enjoy.
Can I add other toppings?
Yes. Try sliced tomatoes, cucumber, radishes, sprouts, chilli flakes, or seeds for extra texture and flavour.
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