Smashed Avocado on Toasted Microwave Egg Bread

A scrumptious and satisfying breakfast where the ‘bread’ can be made ahead of time (and even frozen!) It’s important to mention that the Tupperware dish we used was an 11cm x 11cm lunchbox dish – simply perfect to mimic sandwich size. Try and get as close as you can to this. While these slices freeze perfectly, we don’t advise doubling the recipe if you want more yield – instead make separate batches inside the microwave to ensure thorough cooking. It’s worth it because this is a game-changer for those doing keto!


  • For the ‘bread’
  • 4 TB almond flour
  • 2 TB ground flax seed
  • 1 tsp baking powder
  • pinch cayenne pepper
  • ¼ tsp onion powder
  • ¼ tsp garlic powder
  • ¼ tsp mustard powder
  • 2 eggs, lightly beaten
  • salt and freshly ground black pepper
  • To finish the dish
  • ½ avocado
  • salt and freshly ground black pepper
  • ¼ lemon
  • 2 slices of Microwave Bread
  • 1 tsp olive oil
  • 1 large tomato, sliced
  • handful salad cress or washed sprouts


  1. Combine all the ingredients to make the ‘bread’ in a small bowl. Grease a small microwave-friendly dish (see the head note for tips on size) and spoon the contents in. Cook on high in the microwave for 90 seconds, then remove. Tip the solid mass out onto a chopping board and allow to cool. Once cooled, turn the mass on its side and slice into 3 slices. Set aside.
  2. Roughly crush half the avocado in a bowl using the back of a fork. Season with salt and pepper and squeeze a lemon into the mixture.
  3. To finish the dish, heat the olive oil in a small pan and lightly fry two slices of microwave bread until toasted on both sides. Remove, then lay the slices of tomato on each and top with the avocado mixture. Garnish with the salad cress.



Calories Per Serving

251 kcal

Macros Per Serving


20.6 g

of which saturates

3.4 g


3.9 g

of which sugars

2.8 g


0 g


9.5 g


Almonds, Mustard, Eggs, Sulphites, Wheat (may contain)