Eggs on Toast

Tanya Eisenwasser

Print Recipe

Fried eggs on buttered toast.

Prep 2 min

Cook 5 min

Serves 1

Gluten-free

Ingredients

• 2 large eggs
• 2 slices gluten-free bread
• 2 tablespoons butter (divided)
• Pinch of sea salt
• Black pepper (optional)

Instructions

1. Toast the bread until golden. Spread with 1 tablespoon butter while warm.
2. Melt remaining butter in a nonstick skillet over medium heat.
3. Crack the eggs into the pan.
4. Cook for 2-3 minutes for sunny-side up, or flip and cook 30 seconds more for over-easy.
5. Season with salt and pepper if using.
6. Place eggs on the buttered toast.
7. Serve immediately.

Tips & Substitutions

• Choose a gluten-free bread you tolerate well. Check the ingredients for additives, preservatives, and common triggers. Simpler ingredient lists are usually better.
• For dairy-free, use olive oil instead of butter. It works well for frying the eggs, and you can drizzle a little on the toast instead of spreading butter.
• The runny yolk acts as a sauce. Adjust cooking time to your preference. For fully set yolks, cook 1-2 minutes longer or flip and cook 1 minute on the other side.
• Try a nonstick pan for easy cleanup. Eggs stick less on nonstick, so you can use less fat if preferred.
• Add fresh herbs for variety. A sprinkle of fresh chives or parsley on top adds color and flavor without any histamine concerns.

Why This Works

Eggs. Eggs are generally considered low histamine, making them a quick and reliable protein. Note that some people react to egg proteins (especially whites), so individual tolerance varies.

Butter. Fresh butter is generally well tolerated by those who handle dairy. It adds richness without the histamine concerns of aged dairy products like cheese.

Gluten-free bread. Some people with histamine intolerance also choose to avoid gluten based on personal tolerance. Choose bread with a simple ingredient list and avoid varieties with vinegar or yeast extract if those trigger you.

Olive oil. A simple, low histamine cooking fat that works as a dairy-free alternative for frying.

Storage

This is best eaten immediately. Toast gets soggy and eggs lose their texture quickly, so there is no good way to store this dish. Cook only what you plan to eat in one sitting. Since eggs are a protein, leftovers accumulate histamine over time.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.