🥑 Egg & Avocado Rye Toast

Name: Egg & Avocado Rye Toast
Total time: 10 min
Yield: 1 serving
Cuisine: PCOS-friendly
Ingredients: 1 slice dense rye bread; 2 eggs; 1/2 avocado; Juice of 1/2 lemon; Pinch chilli flakes; Salt and black pepper

Rye is one of the lowest-GI breads available, and topping it with egg and avocado adds the protein and fat that turn toast from a spike into a steady breakfast.

10 min
Serves 1
Vegetarian
Vegetarian
low GI

Nutrition per serving

400kcal
19gprotein
28gcarbs
24gfat
9gfibre

Ingredients

1 slice dense rye bread
2 eggs
1/2 avocado
Juice of 1/2 lemon
Pinch chilli flakes
Salt and black pepper

Method

Boil or poach the eggs to your liking — 6 minutes gives a jammy yolk.
Toast the rye bread while the eggs cook.
Mash the avocado with the lemon juice, salt and pepper, then spread it thickly on the toast.
Top with the eggs and finish with chilli flakes.

Tips & swaps

Look for a heavy, dark rye — light "rye-style" loaves are mostly wheat.
Boil six eggs at the start of the week so this takes three minutes flat.

Keeping it

Assemble fresh. Boiled eggs keep 5 days in their shells.

Track what it does for you

Whether a meal helps is personal. PCOS Ai logs what you eat alongside your symptoms and cycle, then shows which foods line up with how you actually feel — from your own data, not a generic list.

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General wellness information, not medical or dietetic advice. Nothing here diagnoses, treats or cures PCOS. Nutrition figures are per-serving estimates. Check with your doctor or a registered dietitian before making significant changes — especially if you are pregnant, breastfeeding, diabetic or managing a food allergy.