Nothing screams breakfast more than eggs and avocados! So when I saw a picture on Pinterest of an egg baked inside of an avocado: Mind. Blown. I just had to try it for myself. The result was pure deliciousness! This simple recipe for baked eggs in avocado with grilled tomatoes is a cinch even on the busiest mornings.
Before we dive into the recipe, can I just share why I am in LOVE with eggs and avocados? Most days my breakfast is one of the following: a full avocado and a piece of fruit, avocado toast, some form of eggs, yogurt and granola or a smoothie.
Eggs Are Not Evil!
Poor eggs get a bad rap for being high in cholesterol. Yes, they are high in cholesterol but in HDL cholesterol. What does that mean? HDL (high-density lipoprotein) is the good kind of cholesterol that our body needs to produce hormones, maintain stability in our cell membranes, aid digestion of fats through bile production and so much more. HDL can actually reduce your chances of getting heart disease (but doctors continue to give all cholesterol a bad name). LDL cholesterol (what I call the “lousy” cholesterol), is Low Density Lipoprotein. LDL cholesterol increases chances of arterial blockage and heart disease. It can be found in animal fats such as bacon, lard, vegetable oils, olive oil, corned beef, ribs, hot dogs (really in most of the run-of-the-mill beef and pork products), baked goods like muffins, croissants, cakes and most fast food such as hamburgers and fries (anything fried).
Eggs are incredibly nutritious! They contain 6 grams of protein (for only 77 calories), Vitamins A, B5, B12, B2, Folate, Selenium and omega-3 fatty acids (the good kind of fat!). They increase HDL cholesterol and reduce triglycerides. Bottom line: worry more about your junk and processed food intake and enjoy your homemade omelets!
For a deep dive on the subject of eggs, read my post: The Great Egg Debate.
Avocados Rule!
The humble avocado is a superfood in it’s own right. Avocados contain nearly 20 vitamins, minerals and phytonutrients per 1-oz serving. A 100g serving packs a nutritional punch with 26% of your Vitamin K RDA, 20% Folate, 17% Vitamin C, 14% Potassium, 14% Vitamin B5, 13% Vitamin B6 and 10% of the RDA for Vitamin E [1]. They contain more Potassium than bananas, making them a great post-workout snack [2]. One serving contains 7g of fibre. Fibre reduces the blood glucose spike after meals, improves digestion, prevents constipation and contributes to healthy weight loss. Everyone always focuses on the fat content of avocados. They are high in fat, but once again the quality of the fat is more important than the quantity. Avocados contain Oleic Acid which has been linked to reducing inflammation, LDL cholesterol and triglycerides [3].
Ever since I started eating avocados regularly, I have found that I feel more satiated over a longer period of time. Then I found this study that actually proves that avocados may help in weight loss by helping folks feel full for up to 5 hours. So eat up! Worry less about the fat content of avocados and more about the fat content of that burger, fries or cheesecake!
Ingredients
- 1 ripe avocado
- 2 eggs
- 2 small tomatoes
- 1 tablespoon grapeseed oil
- Sea salt (to taste)
- Crushed black pepper (to taste)
- Pinch of red chilli flakes (optional)
- Freshly chopped chives (optional)
Directions
- Pre-heat oven at 425 F for 10 minutes
- Slice the avocado in half and remove the seed
- Scoop out about a tablespoon of avocado goodness from each side (and then eat it!)
- Place the avocado halves in a baking dish that is small enough so that the avocados won’t topple over
- Crack an egg directly over each avocado half (if there is overflow, just wipe it up)
- Place the baking dish in the center rack, and set the timer for 12 minutes if you like your eggs runny, or 15 minutes if you like them firm
- While waiting for eggs to bake, slice tomatoes and grill / sautee in a pan with some grapeseed oil, add salt and pepper to taste
- Remove baking dish from oven and place the eggs on a plate
- Garnish with sea salt, black pepper, chilli flakes and chives
- Enjoy your breakfast!
You can try other variations by adding diced tomatoes, peppers or dairy-free cheese to the avocado “bowl”. The possibilities are endless! I’d love to hear your ideas for variations.
