Breakfast
Harissa Fried Eggs & Avocado on Sourdough
Dairy-Free
Gluten-Free
High Protein
Nutrient-Dense
⏱ 11 min total
🍴 Serves 1
A bold, flavourful breakfast with spiced harissa eggs on creamy avocado toast.
Avocado provides prebiotic fibre and healthy fats, while eggs deliver complete protein and important B vitamins for gut lining support.
Ingredients
Servings
Quantities update as you change servings — treat scaled amounts as a guide, not an exact measure.
- 1 slice sourdough bread (use gluten-free if required)
- ½ avocado
- Squeeze of lemon juice
- 2 eggs
- 1 tsp olive oil
- 1 tsp harissa paste
- Sea salt and black pepper
- Optional: chilli flakes, sesame seeds, fresh herbs
Method
- 1 Toast the sourdough until deeply golden and firm enough to hold toppings without going soft underneath.
- 2 While it toasts, mash the avocado with a fork in a small bowl, seasoning with a squeeze of lemon juice and a pinch of salt — the acidity stops it browning and balances the harissa's heat.
- 3 Heat the olive oil in a small non-stick pan over medium heat, crack in the eggs and cook for about 2 minutes until the whites are just beginning to set at the edges.
- 4 Spoon the harissa paste around (not directly on top of) the yolks and swirl it gently through the whites with a spatula, then continue cooking to your preferred doneness — 1–2 more minutes for a soft yolk.
- 5 Spread the mashed avocado over the toast, slide the harissa eggs on top, and finish with chilli flakes, sesame seeds or fresh herbs if using.
For general information only. This recipe is for general information and is not a substitute for professional medical or dietary advice. Always talk to your GP, dietitian or healthcare team before making significant changes to your diet, especially if you are managing a gastrointestinal condition.