Gluten Free Avocado Toast on Rice Cakes with Soft Poached Egg and Hemp Seeds
If you have been searching for a genuinely satisfying gluten free breakfast that keeps you full until lunch, this recipe is exactly that. Gluten free avocado toast on rice cakes gives you all the creamy, savoury satisfaction of classic avocado toast without a single crumb of wheat in sight. The base is a thick, whole grain brown rice cake, which brings a lovely subtle nuttiness and that deeply satisfying crunch. On top, a simply seasoned smashed avocado with fresh lemon juice, garlic and a tiny pinch of sea salt. Then comes the real protein punch: a soft poached egg sitting right in the centre, with the yolk just barely runny. A generous scatter of hemp seeds adds even more plant-based protein plus omega-3 fatty acids, and a pinch of chilli flakes ties the whole thing together with a gentle warmth.
What makes this version genuinely healthier than most avocado toast recipes you will find? First, swapping bread for rice cakes cuts calories significantly and removes gluten without needing any processed gluten free flour blends. The avocado mash here skips the olive oil drizzle that many recipes add, keeping the healthy fat coming purely from the avocado itself. Hemp seeds are a quiet nutritional powerhouse that most people overlook at breakfast. Three tablespoons of hulled hemp seeds deliver around 10 grams of complete protein along with magnesium, iron and those essential omega fatty acids. Add in the poached egg, and you are looking at a breakfast that delivers over 18 grams of protein per serving, which is genuinely impressive for something this light and fresh-tasting. The sugar content is close to zero, the fibre is solid from the avocado and brown rice cake, and the whole thing comes together in about 12 minutes.
The avocado mash in this recipe is worth talking about on its own for a moment. Rather than mashing everything smooth, you want to leave it slightly chunky. A fork, a little pressure, a few folds. That texture is part of what makes every bite interesting. The lemon juice does two jobs here: it brightens the flavour considerably and slows down the browning so your avocado stays that gorgeous vivid green while you poach the egg. A very small amount of garlic powder goes a long way and gives a savoury depth without overpowering the natural butteriness of a ripe avocado. If your avocado is perfectly ripe, which means it yields gently when you press the skin, you will barely need any extra seasoning at all. Freshness really is everything with this ingredient.
Poaching an egg can feel intimidating but it is genuinely straightforward once you know two small tricks. Use the freshest eggs you can find, because fresh egg whites hold together tightly around the yolk. And bring your water to a gentle simmer rather than a rolling boil, then create a little swirl with a spoon before lowering the egg in. Two and a half to three minutes gives you a set white with a soft, just-runny yolk that breaks beautifully over the avocado when you cut into it. If poaching feels like too much effort on a weekday morning, a soft fried egg works just as well and keeps all the nutritional benefits. This gluten free avocado toast on rice cakes is genuinely one of those recipes you will find yourself making on rotation, not just because it is quick and healthy, but because it actually tastes like something you chose rather than something you settled for.
Ingredients
- 2 whole thick whole grain brown rice cakes (unsalted or lightly salted, check label confirms gluten free)
- 1 medium ripe avocado (flesh only, stone removed)
- 1 tbsp fresh lemon juice (approximately half a small lemon)
- 0.3 tsp garlic powder
- 0.3 tsp sea salt (adjust to taste)
- 0.1 tsp black pepper (freshly ground)
- 1 large free-range egg (as fresh as possible for best poaching results)
- 1 tsp white wine vinegar (helps egg white hold together during poaching, optional)
- 2 tbsp hulled hemp seeds (also called hemp hearts)
- 0.3 tsp dried chilli flakes (reduce to a pinch if you prefer mild)
- 4 whole cherry tomatoes (halved, for serving)
- 1 small handful baby rocket leaves (also called arugula, optional but adds peppery bite)
Instructions
- 1
Fill a small saucepan with about 8 cm of water and place over medium heat. You want a gentle simmer with small bubbles rising steadily, not a rolling boil. Add the white wine vinegar if using.
Getting the water ready first means everything else happens in order and your egg goes in at exactly the right moment.
- 2
While the water heats, halve your avocado, remove the stone and scoop the flesh into a small bowl. Add the lemon juice, garlic powder, sea salt and black pepper. Use a fork to mash, leaving some texture rather than making it completely smooth.
Taste the mash before adding any extra salt. A really ripe avocado often needs very little seasoning beyond the lemon and pepper.
- 3
Lay your two brown rice cakes on a plate or small board. Divide the avocado mash evenly between them and spread it right to the edges using the back of a spoon.
Spreading to the edges means every bite gets avocado, not just the centre bites.
- 4
Crack your egg into a small cup or ramekin. When the water is at a gentle simmer, use a spoon to create a slow swirl in the centre of the pan. Slide the egg from the cup into the swirling water. Set a timer for 2 minutes 30 seconds for a soft yolk, or 3 minutes for a slightly firmer yolk.
Using a cup rather than cracking directly over the pan gives you full control and means a broken yolk stays out of your water.
- 5
Lift the poached egg out with a slotted spoon and rest it briefly on a folded piece of kitchen paper to absorb excess water. Then place it on top of one of the avocado rice cakes.
That 10-second rest on the paper towel makes a real difference. Without it, water seeps into the avocado and rice cake underneath.
- 6
Scatter the hemp seeds across both rice cakes, distributing them evenly. Sprinkle the chilli flakes over the top. Add the halved cherry tomatoes and baby rocket leaves to the plate alongside the rice cakes.
If you want the hemp seeds only on the rice cake without the egg, scatter them before placing the egg so they stick into the avocado mash.
- 7
Serve immediately while the egg yolk is still soft and the rice cakes retain their crunch.
Rice cakes soften quickly once the moist avocado sits on them, so eat within a few minutes of assembling for the best texture contrast.
Nutrition per serving
387kcal
Calories
19g
Protein
28g
Carbs
24g
Fat
9g
Fibre
2g
Sugar
340mg
Sodium
Pro Tips
- ✓
Choose rice cakes that list brown rice as the first or only ingredient. Many supermarket varieties sneak in added salt, flavourings or even malt extract which can contain gluten.
- ✓
For the creamiest avocado mash, your avocado needs to be properly ripe. Press the skin gently near the stem end. It should give slightly but not feel mushy. A firm avocado will be stringy and flavourless.
- ✓
Hemp seeds do not need toasting, but a very light 60-second dry toast in a small pan brings out a gentle nuttiness if you have an extra minute.
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If you are making this for two people, poach eggs one at a time and keep the first warm by placing it in a bowl of warm water while the second one cooks.
- ✓
A squeeze of extra lemon juice right before eating lifts all the flavours and keeps the avocado looking bright and fresh.
Frequently Asked Questions
Variations
- •
Vegan Version with Smoked Tofu
Skip the egg entirely and top the avocado mash with thin slices of smoked firm tofu. Add a sprinkle of nutritional yeast, extra hemp seeds and a squeeze of lemon for a completely plant-based high-protein breakfast.
- •
Mediterranean Style
Add sliced cucumber, halved cherry tomatoes, a few kalamata olives and crumbled feta cheese over the avocado mash. Swap chilli flakes for dried oregano and finish with a very small drizzle of extra virgin olive oil.
- •
Spicy Sriracha Version
Mix a small teaspoon of sriracha directly into the avocado mash before spreading. Top with sliced spring onions and sesame seeds instead of hemp seeds for a bold, spicy Asian-inspired flavour profile.
- •
Cottage Cheese and Avocado
Spread a generous tablespoon of low-fat cottage cheese onto each rice cake first, then add the avocado mash on top. This bumps the protein content significantly and adds a pleasant creamy tartness that complements the avocado beautifully.
Substitutions
- •Brown rice cakes → Plain puffed corn cakes (Also naturally gluten free. Slightly lighter in texture and milder in flavour but work well as a base.)
- •Hemp seeds → Pumpkin seeds or chia seeds (Pumpkin seeds add crunch and zinc. Chia seeds add extra fibre and omega-3s but a softer texture.)
- •Fresh lemon juice → Fresh lime juice (Lime brings a slightly sharper, more citrusy note that pairs really well with chilli flakes.)
- •Poached egg → Soft fried egg or sliced medium-boiled egg (All three options deliver essentially the same nutrition. Choose whichever feels easier on your morning schedule.)
- •Baby rocket → Watercress or baby spinach (Watercress has a similar peppery bite to rocket. Baby spinach is milder and works beautifully if you prefer something more neutral.)
🧊 Storage
This recipe is best eaten immediately after assembly. Leftover avocado mash can be stored in a sealed container with cling film pressed directly onto the surface for up to 4 hours in the fridge. Assemble fresh rice cakes just before serving.
📅 Make Ahead
Prepare the avocado mash up to 3 hours ahead and refrigerate with cling film pressed against the surface to minimise browning. Do not assemble the rice cakes in advance as they will soften quickly. Poach eggs fresh to order for the best texture.
