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Healthy Open-Faced ‘Eggocado’ Sandwich

Gluten-Free Option | Dairy Free | Vegetarian | Nut Free | Yeast Free | Low FODMAP option

A gourmet alternative to the traditional ‘smashed avo on toast’. Packed with protein, loaded with good fats and topped with nourishing vegetables, this recipe provides a deliciously satisfying and nutritionally balanced meal that can be enjoyed for breakfast, lunch or dinner!

Ingredients (serves 1-2)

◇ Sourdough Bread – 2 slices (toasted)

◇ Hard-boiled Eggs – 2

◇ Avocado – ½ medium or 1 small

◇ Lemon – juice from ½

◇ Cherry Tomatoes – ½ cup, halved

◇ Mushrooms – 4 medium

◇ Baby Spinach – 1 cup

◇ Olive Oil – 2 teaspoons

◇ Himalayan Salt – pinch

◇ Black Pepper (ground) – pinch

◇ Mixed Herbs – ¼ tsp


To prepare the vegetables:

  1. Heat the olive oil over medium-high heat in a frying pan.

  2. Add the mushrooms and cherry tomatoes to the hot oil.

  3. Season with the salt, pepper, and mixed herbs and stir to coat.

  4. Sauté for 5-6 minutes, or until the vegetables are tender and starting to turn golden brown.

  5. Stir in the baby spinach and cook until the leaves become wilted and vibrant green in colour.

  6. Remove frying pan from the heat.

To prepare the eggs:

  1. Add the hard-boiled eggs, avocado, lemon juice, salt and pepper to a small bowl and mash with the back of a fork until combined.

To assemble the sandwich:

  1. Using a butter knife, spread the mashed egg-avocado mixture over the two slices of toast.

  2. Add the sautéed vegetables on top of the egg-avocado mixture.

  3. Enjoy!


For those of you who are short on time, hard boiled eggs can be stored in the refrigerator up to a week, so think about having some hard-boiled eggs shelled and ready to go. Alternatively, replace the boiled eggs with fried eggs.



◇ Replace the sourdough bread with a gluten-free bread.


◇ Reduce the number of mushrooms to your tolerance level, or choose ‘oyster mushrooms’ which are deemed suitable for those following a low FODMAP diet.


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