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February 15, 2019

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Fueled Friday: Baked Avocado Eggs

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.

Ingredients

  • 1 large avocado 
  • 2 large organic eggs
  • Salt and pepper
  • Pinch of Parmesan cheese
  • Optional toppings: Goat cheese, chopped cilantro, bacon

Pro Tips

  • 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.

Instructions 

  1. Heat oven to 420 degrees.
  2. 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.
  3. Place the avocado halves in a baking dish to keep them upright, and gently crack one egg on top of each half.
  4. Bake for 15-18 minutes.
  5. 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.


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