Start Your Day With a Powerhouse of Nutrition

March 16, 2015   16 Comments

I fell in love with avocadoes on a trip to Mexico in 1985.

Egg in Avocado

Since that trip, we have had a great relationship but my avocado consumption is still a bit biased toward guacamole.

Not any more!

Take a gander at this lovely breakfast idea. Pop your egg into an avocado and bake and you have a luxurious fresh avocado breakfast to start your day. Or, you can pack it up and take it for lunch – slowly spooning it into your mouth while your coworkers silently hate you.

This breakfast is packed with nutrients. Avocados have over 20 nutrients in them and eggs are known as a nutrient powerhouse (remember the yolk is for growing a chick).

You don’t need your multivitamin if you eat this type of breakfast.

Some of you will complain that this recipe is filled with fat. Yes, but this is plant fat – not animal fat – and it is going to satisfy you. Try this instead of other heavy egg recipes such as Eggs Benedict or a cheese stuffed omelet.

Here is a bunch of other wonderful avocado recipes if you also want to move beyond guacamole : Hass Avocado Recipes

For you calorie watchers out there, I am assuming you will eat about 4 ounces of avocado (50 calories per ounce) – which is 200 calories. The best way to determine how many calories you are eating is to weigh the avocado (without the pit).

Egg in Avocado Recipe

1.6 from 15 reviews

Makes 2 servings

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1 small ripe avocado
2 medium or large eggs
1 sliced cooked bacon, optional


Preheat oven to 425 F. Slice avocado in half and remove pit. Spoon out avocado to make a hole for the egg to rest in. Spread the extra on toast or into your mouth.

Place avocado halves in muffin tins and carefully crack eggs into them. Cook for 15 minutes for a soft yolk or about 18 minutes for a hard one.

Sprinkle bacon on top and eat warm.

Nutrition Facts

One serving without bacon is 277 calories, 24.6 g fat, 5.7 g saturated fat, 9.0 g carbohydrates, 0.9 g sugar, 8.2 g protein, 6.7 g fiber, 76 mg sodium, 8 Points+

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

Other posts you might like:


Try This: Vegan Toast

Guess what I didn't use on my toast this morning?....


Take The Devil Out Of Your Eggs

Egg season is approaching and, frankly, I LOVE deviled eggs. Most deviled egg recipes feature mayonnaise as a primary ingredient.

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" slowly spooning it into your mouth while your coworkers silently hate you."

This just made my day! I might be inclined to add some tomato and just a sprinkle of bacon. Not a ton, just a dab. That ought to incite some severe rage! Now I need to go procure some avocados!

I'm confused! So the sat fat in a avocado is different than the sat fat in beef????

@Annie - it is confusing! Most of the fat in avocados is not saturated fat - it is mono and polyunsaturated fat - and it is considered better for you than the saturated fat that you find in beef. I hope this is helpful.

Is there an alternative recipe for the microwave; that is an oven at 425 and a 15 minute cook. Would like to save on the electric bill. But otherwise will try the recipe.

Hi Lisa!what a great idea! Have done an "ABT" before-avo + bacon bits + tomato w/a bit of lime juice w/less than a teaspoon of low fat mayo-deeeeeelish! Will have to try just avocado! Any way u mash 'em, they rock! I also use them in black bean salad!

Thanks, Lisa. I've been considering doing just this for a week or two; the avocados this year are absolutely wonderful. I'll definitely give it a try and I know I'll love it - will sub salsa for the bacon.

This is so simple and perfect. I didn’t want to use the oven, so I used my Easy Eggwich Microwave Egg Cooker (egg in 30 secs!) and slipped the cooked egg into half an avocado. No bacon here, so I topped with a tablespoon of PAN-FRIED CRISPY CHICKPEAS WITH LIME from Jess, the Inquiring Chef and added a side of roasted grapes. I’m full and very happy. Thank you, Snack Girl! This was delicious, quick, easy REAL food.

1985! This is so funny to me. My mom started bringing home avocados in the 60's. She used to make chip dip from them. This was in Nevada where avocado trees are not common.

Then living in California, avocados are a way of life. There are avocado trees in abundance. They are so full of vitamins and good nutrition.

IN one avocado there are 29 grams of fat (4 grams of saturated fat) 0 cholesterol, 13 gr of fiber, 33% vitamin C, 53% vit. K, 26% B6, 41% folate, 28% potassium and the list goes on.

They are one of the most perfect foods on the planet and especially good for diabetics because of the high fiber and low sugar content. : )

Thank you for answering back. Your answer was helpful.

thanks for recipes

I reallly like this idea, but without the bacon and WITH the chopped red peppers that are shown in the picture. I'm going to add other veggies too and maybe some mushrooms. It is easy to forget that we can start our day with more vegetables and not just "traditional" breakfast food. This inspired me!

Here is something I made last night that I found on Pinterest:

1 can of chickpeas, rinsed and drained
1 avocado
2 Tbsp of prepared pesto
1/2 lemon, juiced
salt and pepper

Mash chickpeas coursely and mixed with mashed avocado, add the other ingredients. I also added some chopped cilantro since I had some and love it.

I spread it and baby spinach on 1 slice of whole grain bread for lunch with a small salad on the side. Yummmmm, it was great!

Lyressa, I have everything for this except the pesto, so I will TOTALLY be making it today. It's kind of like Lisa's Vegan Toast which I make at least 3 x week and has completely changed my life. Healthy, real-food sandwich perfect for vegetarians like me, and it packs well for bike rides. Thank you!

Do you keep the skin ON when you bake the avocado in the oven??

I dont eat avocados that much but i guess from now it will be in my breakfast table....

Great Recipe. Thanks for sharing.

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