Recipe description
October 3, 2026
Sourdough Rye Toast with Hummus and Avocado
A fiber-rich, fermented toast topped with creamy hummus and nourishing avocado.
High Fiber
Healthy Fats
Plant Based
88%
General Gut Health Match
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from rye, chickpeas, and avocado.
- Combines whole-grain carbohydrates, legumes, and healthy fats for satisfying everyday nutrition.
- Includes fermented sourdough and several plant foods to add variety.
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, rye
4
slice
Hummus
6
tablespoon
Avocado
1
piece
Lemon juice
1
teaspoon
Salt
0.25
teaspoon
Instructions
1
Toast the sourdough rye bread slices until golden and crisp.
2
Spread 3 tablespoons of hummus evenly over each pair of warm toast slices.
3
Halve the avocado, remove the pit, and scoop the flesh into a bowl. Mash lightly with lemon juice and salt.
4
Spoon the mashed avocado over the hummus-topped toasts and serve immediately.
More Recipes For Your Gut
Nutrition
410 kcal
Calories
13 g
Protein
44 g
Carbohydrates
10 g
Fiber
3 g
Sugar
19 g
Fat
3 g
Saturated fat
1.1 g
Salt
FAQ
How many servings does this sourdough rye toast recipe make?
It makes 2 servings, with 2 toast slices per person.
What ingredients are needed for the hummus and avocado toast?
You need 4 slices of sourdough rye bread, 6 tablespoons of hummus, 1 avocado, 1 teaspoon of lemon juice, and ¼ teaspoon of salt.
How do you make sourdough rye toast with hummus and avocado?
Toast the bread, spread hummus over it, mash the avocado with lemon juice and salt, then spoon it over the hummus and serve.
Is this hummus and avocado toast vegan?
Yes, it is vegan if the bread and hummus are made without animal-derived ingredients.
Is sourdough rye toast gluten-free?
No. Rye contains gluten, so use certified gluten-free bread if needed.
Can this recipe be prepared ahead of time?
It is best served immediately. If necessary, store the components separately in the refrigerator and assemble just before eating.
What can I use instead of rye bread?
Whole-grain wheat, spelt, or gluten-free bread can be used, depending on your dietary needs.
Why add lemon juice to the mashed avocado?
It adds freshness and helps slow browning, although the avocado may still darken over time.
Does this toast provide dietary fiber?
Yes. Rye bread, chickpeas in hummus, and avocado all provide dietary fiber as part of a varied, balanced diet.
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