Traditional Irish Soda Bread Breakfast Toast with Smashed Avocado and Poached Eggs
There is something deeply satisfying about a thick slice of freshly baked soda bread sitting under a golden poached egg. This traditional Irish soda bread breakfast toast takes that comforting, rustic foundation and builds it into something genuinely nourishing, without stripping away any of the soul. The soda bread itself is made with a blend of wholemeal flour and oat flour, which bumps up the fibre content considerably compared to standard white soda bread recipes. Buttermilk keeps the crumb tender and gives that classic tangy lift, while a small amount of bicarbonate of soda does all the leavening work. No yeast, no long waits, no fuss.
The toppings are where this recipe really separates itself from anything you will find in a traditional Irish kitchen. A generous smear of smashed ripe avocado goes on first, seasoned simply with lemon juice, a pinch of sea salt, and a little crushed black pepper. Avocado brings healthy monounsaturated fats and a creamy richness that replaces the need for butter entirely. On top of that sits a softly poached egg, runny in the middle so the yolk breaks and soaks into the bread below. Each egg adds roughly six grams of quality protein, making this toast a genuinely filling breakfast that keeps hunger at bay well into the morning.
What makes this recipe stand out nutritionally is the combination of complex carbohydrates from the wholemeal soda bread, healthy fats from the avocado, and complete protein from the eggs. Together, they create a breakfast with a low glycaemic impact, meaning your blood sugar rises steadily rather than spiking and crashing. The oat flour also contributes beta-glucan, a soluble fibre that supports heart health and digestive function. A sprinkle of pumpkin seeds on top adds a satisfying crunch along with zinc, magnesium, and a little extra plant protein. Thinly sliced radishes and fresh dill finish the plate with colour, brightness, and a gentle peppery freshness.
This is a breakfast that works beautifully any morning of the week, not just around St. Patrick's Day. The soda bread loaf can be baked over the weekend and sliced for toast throughout the week, which makes this one of the more practical healthy breakfast options in your rotation. A single thick slice toasted until it gets a little crust on the outside while staying soft and hearty inside is all you need. The whole assembly takes under fifteen minutes once the bread is baked, and the result looks far more impressive than the effort involved. Warm, wholesome, and genuinely good for you, this is what a traditional Irish soda bread breakfast toast should look like.
Ingredients
- 200 g wholemeal spelt flour (or plain wholemeal flour)
- 100 g oat flour (blended from rolled oats if needed)
- 1 tsp bicarbonate of soda (level teaspoon)
- 0.5 tsp fine sea salt
- 240 ml low-fat buttermilk (shake well before using)
- 1 tbsp ground flaxseed (adds fibre and omega-3s)
- 2 large ripe avocados (halved and pitted)
- 1 tbsp fresh lemon juice (plus extra to taste)
- 0.3 tsp crushed black pepper
- 0.3 tsp chilli flakes (optional, for a little heat)
- 4 large free-range eggs (for poaching)
- 1 tbsp white wine vinegar (for poaching water, helps whites set)
- 2 tbsp raw pumpkin seeds (for topping)
- 4 small radishes (thinly sliced, for garnish)
- 1 small bunch fresh dill (fronds only, for garnish)
- 0.5 tsp flaked sea salt (to finish)
Instructions
- 1
Preheat your oven to 200 degrees Celsius (180 fan, 400F, Gas 6). Line a small baking tray with parchment paper. In a large bowl, whisk together the wholemeal spelt flour, oat flour, bicarbonate of soda, fine sea salt, and ground flaxseed until combined.
Make sure your bicarbonate of soda is fresh. Old baking soda will not give the bread enough rise.
- 2
Pour in the buttermilk and mix quickly with a wooden spoon or your hands until a rough, slightly sticky dough forms. Do not overwork it. Stop as soon as no dry flour remains.
Overworking soda bread dough makes it tough. Less mixing is always better here.
- 3
Turn the dough onto the prepared tray and shape it into a round about 16cm across. Dust the top lightly with a little extra oat flour. Use a sharp knife to score a deep cross into the top, cutting about halfway down into the loaf.
The cross allows heat to penetrate the centre of the loaf and is a traditional Irish baking practice.
- 4
Bake for 40 to 45 minutes until the loaf is well risen, deep golden brown, and sounds hollow when you tap the base. Transfer to a wire rack and allow to cool for at least 20 minutes before slicing.
Cutting the bread too soon while it is hot will give you a gummy, dense crumb. Patience pays off.
- 5
Once the bread has cooled, slice 4 thick slices, each about 2cm wide. Toast them in a toaster or under a grill on medium-high heat until the outside is crisp and lightly golden. Set aside on your serving plates.
- 6
Scoop the avocado flesh into a bowl. Add the lemon juice, crushed black pepper, and chilli flakes if using. Use a fork to smash everything together, keeping some texture rather than making a completely smooth paste.
A squeeze of extra lemon juice keeps the avocado a bright green colour and stops it from browning.
- 7
Bring a medium saucepan of water to a gentle simmer. Add the white wine vinegar. Crack one egg into a small cup. Create a gentle swirl in the water with a spoon, then slide the egg in from the cup. Poach for 3 minutes for a runny yolk or 4 minutes for a firmer set. Remove with a slotted spoon and drain on kitchen paper. Repeat for all 4 eggs.
Fresh eggs poach better than older eggs. The whites hold together more neatly around the yolk.
- 8
Spread a generous portion of smashed avocado over each slice of toasted soda bread. Lay a poached egg carefully on top of each one. Scatter over the pumpkin seeds, sliced radishes, and fresh dill fronds. Finish with a pinch of flaked sea salt and serve immediately.
Nutrition per serving
385kcal
Calories
18g
Protein
38g
Carbs
17g
Fat
9g
Fibre
4g
Sugar
420mg
Sodium
Pro Tips
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The soda bread loaf bakes in under an hour and keeps well wrapped in a clean tea towel for up to 3 days, making it great for prepping ahead.
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Use a mix of wholemeal and oat flour for a denser, more filling bread with more fibre than white flour versions.
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If you do not have buttermilk, mix 240ml of low-fat milk with 1 tablespoon of lemon juice and leave it to curdle for 5 minutes before using.
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For an extra protein boost, add a tablespoon of natural Greek yogurt into the smashed avocado mixture.
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Toast the soda bread slices in a dry cast iron pan rather than a toaster for a slightly crispier, more rustic finish.
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Do not let the poaching water boil vigorously. A gentle simmer gives you neat, soft-set whites rather than ragged, overcooked ones.
Frequently Asked Questions
Variations
- •
Smoked Salmon and Cream Cheese
Swap the avocado for a thin spread of low-fat cream cheese and top with slices of smoked salmon, capers, and fresh dill. Omit the poached egg or keep it for extra protein.
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Cottage Cheese and Tomato
Spread the toast with a generous spoonful of low-fat cottage cheese. Top with halved cherry tomatoes, fresh basil, and a drizzle of extra virgin olive oil for a light, high-protein option.
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Nut Butter and Banana
For a sweeter morning toast, spread with almond butter and top with sliced banana, a sprinkle of chia seeds, and a small drizzle of raw honey. Great for active mornings when you need extra fuel.
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Turkish-Style Eggs
Replace the smashed avocado with a layer of thick natural Greek yogurt seasoned with garlic and lemon. Top with a poached egg and a drizzle of olive oil mixed with a pinch of smoked paprika.
Substitutions
- •Wholemeal spelt flour → Plain wholemeal wheat flour (Works just as well. Spelt has a slightly nuttier flavour but the texture is very similar.)
- •Oat flour → Blended rolled oats (Blend regular rolled oats in a food processor for 30 seconds to make oat flour. Works perfectly as a substitute.)
- •Low-fat buttermilk → Plant-based milk with apple cider vinegar (Mix 240ml oat milk or almond milk with 1 tablespoon apple cider vinegar. Stir and leave for 5 minutes before using.)
- •Pumpkin seeds → Sunflower seeds or hemp seeds (Both provide crunch and nutrition. Hemp seeds add extra protein and omega-3 fatty acids.)
- •Fresh dill → Fresh chives or flat-leaf parsley (Chives give a mild onion note that pairs beautifully with egg and avocado. Parsley adds a clean, fresh finish.)
🧊 Storage
Store the baked soda bread loaf wrapped in a clean cotton tea towel at room temperature for up to 3 days. For longer storage, slice the cooled loaf and freeze in a zip-lock bag for up to 2 months. Toast slices directly from frozen. Smashed avocado is best made fresh. Assembled toast does not keep well and should be eaten immediately.
📅 Make Ahead
The soda bread loaf can be baked up to 3 days ahead and stored at room temperature. Slice and toast each morning as needed. For meal prep, bake the loaf on Sunday and enjoy toasted slices throughout the week. Make the avocado smash fresh each morning to avoid browning.
