Baked eggs in avocado might be the most simple, fast, and nutritious breakfast around. One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids. The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin. Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. This version has minimal toppings, but the options are truly endless.
- 1 large avocado
- 2 large organic eggs
- Salt and pepper
- Pinch of Parmesan cheese
- Optional toppings: Goat cheese, chopped cilantro, bacon
- Make sure your avocados are room temperature and are not refrigerated.
- Use large eggs. Extra large eggs will be too big for the avocado.
- Scoop out 1-1.5 tablespoons of avocado to create enough room for your egg. Scoop wide versus deep. If you scoop deep, it will take longer for the egg to cook.
- Heat oven to 420 degrees.
- Slice the avocado in half, lengthwise, and twist to separate. Remove the pit and scoop out 1-1.5 tablespoons of avocado, creating a large cavity.
- Place the avocado halves in a baking dish to keep them upright, and gently crack one egg on top of each half.
- Bake for 15-18 minutes.
- Sprinkle with salt and pepper and whatever optional toppings your heart desires. Enjoy & get creative!
Recipe courtesy of Jason Gandzjuk of the Specialized Exercise Coaching. Visit him on Instagram @specialized_exercise_coaching for more recipe ideas or reach out to him for healthy coaching, pantry makeovers, and more online at www.specializedhealthandexercise.com.