Avocado Baked Eggs
A must try Keto Breakfast staple
Avocado baked eggs are a delicious and visually stunning breakfast dish that will make you feel like a gourmet chef in your own kitchen. The combination of creamy avocado, perfectly cooked eggs, gooey cheese, and crispy bacon is simply irresistible. Not only does this recipe taste amazing, but it also requires minimal clean-up since you can microwave the bacon instead of frying it. Avocado baked eggs have become increasingly popular in recent years due to their nutrient-packed ingredients and their suitability for those following a keto diet. So let’s dive into the details of this mouthwatering dish and explore why you should give it a try.
What you need to know about Avocado baked eggs
- Avocado baked eggs are delicious and requires minimal clean-up .
- They are keto-friendly.
- Avocado baked eggs provide essential nutrients.
- This recipe supports weight management and stable blood sugar levels.
- Avocado baked eggs are versatile and can be customized to suit different tastes.
- Variations include Mexican-style or Mediterranean-inspired versions, with vegan options available using tofu instead of eggs.
- The success of this recipe lies in its perfect balance of flavors.
What are Avocado Baked Eggs?
Avocado baked eggs consist of halved avocados that are filled with an egg and then baked until the egg is cooked to perfection. The avocados serve as natural vessels for the eggs, creating a unique flavor profile and an eye-catching presentation. This dish originated from the desire to create a healthy yet indulgent breakfast option that satisfies both taste buds and aesthetic sensibilities.
What Makes Avocado Baked Eggs Keto Friendly?
Avocado baked eggs align perfectly with the principles of a keto diet, which emphasizes low-carb and high-fat ingredients. Let’s take a closer look at the key ingredients of this recipe that make it keto-friendly:
- Large ripe avocados: Avocados are known for their high fat content, making them an excellent choice for a keto diet. They are also packed with essential vitamins, minerals, and dietary fiber.
- Medium eggs: Eggs not only provide high-quality protein but also a good amount of healthy fats. They are incredibly versatile and can be cooked in various ways to suit different tastes.
- Sea salt and black pepper: These seasonings add flavor to the dish without adding any significant carbohydrates or calories.
- Cheddar Jack cheese: This type of cheese is rich in flavor and adds a creamy texture to the dish. It also provides additional healthy fats and calcium.
- Sugar-free bacon: Bacon is a popular ingredient among those following a keto diet due to its high-fat content. Opting for sugar-free bacon ensures that there are no hidden carbs in your breakfast delight.
These ingredients come together to create a satisfying meal that keeps you feeling full and energized while keeping your carbohydrate intake under control.
Health Benefits of Avocado Baked Eggs
Avocado baked eggs offer numerous health benefits beyond just being delicious. Let’s explore some of the reasons why you should include this recipe in your regular breakfast rotation:
1. Nutrient-dense: Avocados contain an impressive array of nutrients including vitamins K, C, E, B5, B6, and folate. They are also an excellent source of fiber, which aids in digestion and helps maintain a healthy weight.
2. Heart-healthy fats: The monounsaturated fats found in avocados contribute to heart health by lowering bad cholesterol levels and reducing the risk of cardiovascular diseases.
3. Protein-packed breakfast: Eggs are an excellent source of high-quality protein, containing all nine essential amino acids that our bodies need for proper functioning. Adequate protein consumption promotes muscle growth and repair, supports weight management, and helps regulate hormone production.
4. Blood sugar regulation: Avocado baked eggs have a low glycemic index due to their minimal carbohydrate content. This means that they have a minimal impact on blood sugar levels, making them suitable for individuals with diabetes or those looking to manage their blood sugar levels.
5. Weight management: The combination of healthy fats from avocados and proteins from eggs contributes to increased satiety levels and can help you feel full for longer periods. This can potentially reduce overall calorie intake throughout the day, aiding in weight management efforts.
These health benefits are supported by scientific studies and nutritional experts alike, making avocado baked eggs not only a culinary delight but also a wholesome addition to your diet.
Nutrition information for Avocado Baked Eggs
| Amount per serving* | |
|---|---|
| Energy (calories) | 165 kcal |
| Protein | 11.98 g |
| Fat | 12.07 g |
| Carbohydrates | 1.71 g |
| Omega 6 : Omega 3 | 1:1 |
| Carbohydrate | 1.71 g |
| Fiber | 0.2 g |
| Sugars, total | 0.82 g |
| Total lipid (fat) | 12.07 g |
| Total polyunsaturated | 1.317 g |
| Omega 3 (n-3) | 0.103 g |
| Omega 6 (n-6) | 1.056 g |
| Total monounsaturated | 4.386 g |
| Total saturated | 5.417 g |
| Total trans | 0.017 g |
| Cholesterol | 185 mg |
| Protein | 11.98 g |
Why Should You Try Avocado Baked Eggs?
Reason 1: A Nutrient-Packed Breakfast
Avocado baked eggs offer a substantial dose of essential nutrients that can kickstart your day on the right foot. With avocado’s powerhouse of vitamins, minerals, fiber, and healthy fats along with the protein-rich goodness of eggs, this meal provides you with sustained energy while fueling your body with vital nutrients.
Reason 2: Keto-Friendly Delight
If you’re following a low-carb or keto lifestyle, avocado baked eggs are the perfect choice for breakfast or brunch. With their high-fat content and minimal carbohydrates, this dish keeps you satiated while supporting your dietary goals. Plus, the combination of avocado, eggs, and bacon creates a satisfyingly rich flavor profile that you won’t find in many other breakfast options.
Reason 3: Versatile and Customizable
Avocado baked eggs can be easily customized to suit your taste preferences or dietary restrictions. You can experiment with different seasonings, spices, or herbs to add an extra burst of flavor. Additionally, you can incorporate various toppings such as diced tomatoes, hot sauce, or even fresh salsa for added texture and complexity.
Recipe
Loaded Avocado Baked Eggs
Ingredients
Ingredients:
- 2 large ripe avocados
- 4 medium eggs
- Sea salt and black pepper to taste
- ½ c. Cheddar Jack Cheese shredded
- 3 strips sugar-free bacon cooked crispy and crumbled
- Optional garnish: chives or green onions green parts only, sliced thin
Optional garnish:
- 1 tbsp chives or green onions green parts only, sliced thin
Instructions
Directions:
- Preheat oven to 350° F and line a rimmed baking sheet with parchment paper.
- Cut avocados in half lengthwise and remove the pits. Use a spoon to carefully remove some of the avocado flesh around the pit to create more space for the egg. Reserve removed flesh for another use (or smash, season with salt and pepper to taste, and top each baked avocado half with a spoonful before serving).
- Crack one egg into a small bowl and then carefully transfer the egg into one of the prepared avocado halves. Place the filled avocado onto the prepared baking sheet and repeat this process with the remaining avocado halves and eggs. Season each with salt and black pepper, to taste.
- Place filled avocado halves in pre-heated oven to bake for 20-25 minutes, or until the eggs are cooked according to your preference.
- Remove from oven and top each avocado half with shredded Cheddar Jack cheese and crispy bacon pieces. Garnish with chives or sliced green onions, if desired, and serve immediately. Enjoy!
Pro Tip:
- To keep your egg-filled avocados from tipping over while baking, position them over the holes of a muffin tin, rather than on a flat baking sheet, before placing them in the oven.
Notes
Recipe Variations
- Mexican-style: Add some diced tomatoes, jalapeños, and cilantro to give your avocado baked eggs a Mexican twist.
- Mediterranean-inspired: Sprinkle feta cheese and fresh herbs such as oregano or basil over the avocado halves before baking for a Mediterranean flavor profile.
- Vegan option: Swap out the eggs for tofu scrambled with spices like turmeric and cumin for a delightful vegan alternative.
Why Do Avocado Baked Eggs Work?
The success of avocado baked eggs lies in the perfect balance of flavors, textures, and cooking techniques. The creaminess of the avocado complements the rich taste of the egg while providing a smooth mouthfeel. The melted Cheddar Jack cheese adds a gooey dimension that pairs well with the savory bacon bits. The baking process brings all these elements together to create a harmonious dish that is visually appealing and satisfyingly delicious.
3 Keto-Friendly Options to Make this Dish a Meal
Avocado baked eggs are already a delicious and satisfying dish on their own, but if you’re looking to turn it into a complete keto-friendly meal, here are three options that will take your breakfast to the next level:
1. Sautéed Spinach and Mushrooms:
Add some sautéed spinach and mushrooms as a side dish to accompany your avocado baked eggs. This will increase the nutrient content of your meal and add some extra volume to keep you feeling fuller for longer. Simply heat some olive oil in a pan, sauté the spinach until wilted, then add sliced mushrooms and cook until they soften. Season with salt, pepper, and any other preferred spices.
2. Bacon-Wrapped Asparagus:
Take advantage of bacon’s versatility by wrapping it around fresh asparagus spears before baking them alongside your avocado baked eggs. This adds an additional layer of flavor and texture while still keeping the meal low-carb. Toss the asparagus spears in olive oil, season with salt and pepper, then wrap each spear with a slice of bacon. Place them on a baking sheet and bake at 400°F until the bacon is crispy (around 15-20 minutes).
3. Smoked Salmon Salad:
If you prefer something lighter yet equally satisfying, create a vibrant smoked salmon salad to serve alongside your avocado baked eggs. Combine mixed greens or baby spinach with thinly sliced cucumbers, cherry tomatoes, red onions, capers, and smoked salmon slices. For dressing, whisk together lemon juice, olive oil, Dijon mustard, dillweed (fresh or dried), salt, and pepper.
These options provide additional variety in flavors and textures while ensuring that your meal remains low-carb and suitable for those following a ketogenic diet.
Now that we’ve explored these enticing additions let’s move on to our final thoughts.
Let’s Wrap This Up:
Avocado baked eggs are a culinary delight that combines the creaminess of avocados, the richness of eggs, and the deliciousness of cheese and bacon. This visually stunning dish not only tastes amazing but also offers numerous health benefits. The nutrient density of avocados and eggs provides essential vitamins, minerals, healthy fats, and proteins while being low in carbohydrates.
Whether you’re following a keto diet or simply looking to enjoy a wholesome breakfast, avocado baked eggs are an excellent choice. They are versatile, customizable, and can be paired with various side dishes or salads to create a well-rounded meal.
So why not give avocado baked eggs a try? Revel in their creamy goodness while savoring the harmonious blend of flavors. And don’t forget to share your experience with friends and family – they’ll surely be impressed by this gourmet-looking dish that you whipped up in your own kitchen.
Thank you for joining us on this journey through the world of avocado baked eggs! We hope you’ve enjoyed it as much as we have. Don’t hesitate to explore more mouthwatering recipes like this one on our blog – there’s always something delightful cooking!
Now go forth and indulge in the delectable combination of avocado, egg, cheese, and bacon. Enjoy!
