How To Perfect Eggs Baked In Avocado

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Avocado.

Eggs.

What more can I say?

I'm trying out this whole ketogenic diet and I was a bit stumped on what I should make for breakfast because all those green fruit smoothie bowls are out of the question. For the next 21-days, I'm going to have to get a bit creative with meals. And, those morning smoothies and smoothie bowls are getting a makeover, too.

Over the weekend, I started to think of all the "keto-friendly" recipes I've made. It got me thinking about one of my favorite breakfast dishes: Eggs Backed in Avocado.

This baked egg-avocado is a one-two punch of omega-3's, healthy fatty acids and a high protein count. It's low carb and it's fiber-filled. If you're always rushing in the morning, you'll be glad to learn this recipe requires just a few ingredients and nearly no prep time: ripe avocado, sliced in half and pitted; medium-size egg; chives, salt, ground pepper (to taste). Yep. That's it. And, the cook time is 10-20 minutes.

This recipe calls for chopped chives, but feel free to serve with whatever fresh herbs or other toppings you have available. A tablespoon of salsa or a little hot sauce would offer a nice hit of spice.

Baked eggs in avocado
Baked eggs in avocado

What You'll Need

2 ripe avocados
4 free-range organic eggs
1/8 teaspoon pepper
Sea Salt, to taste
Optional: 1 tablespoon chopped chives

What You'll Need To Know

Preheat the oven to 425 degrees.

Slice the avocados in half, and take out the pit. Scoop out about two tablespoons of flesh from the center of the avocado, just enough so the egg will fit snugly in the center.

Place the avocados in a small baking dish or set them on cupcake tins. Do your best to make sure they fit tightly if using a dish.

Sprinkle in some chives and crack an egg into each avocado half. Try your best to crack the yolk in first, then let the egg whites spill in to fill up the rest of the shell.

Place in the oven and bake for 10-20 minutes. Cooking time will depend on the size of your eggs and avocados. Just make sure the egg whites have enough time to set.

Remove from oven, season with pepper and salt, and garnish/salsa of your choice.

Recipe makes 2-4 servings.

Veggie Egg "Muffins" with Goat Cheese

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gluten-free breakfast, breakfast, brunch, recipe, healthy recipe, gluten-free breakfast recipe I don't know about you, but I'm not a huge breakfast person. In fact, I'm not a big fan of eggs, so I'm always looking for creative ways to prepare eggs. I made these egg cups recently and I wondered why I hadn’t made them before. They are satisfying and delicious. You basically take any leftover or raw veggies, combine with beaten eggs, place in muffin tin, bake and top with cheese. The beauty of these is that you can individually freeze them and pop them in the microwave for a satisfying breakfast (I have two at a time). I adapted this recipe from ABC's The Chew, making a few changes here and there. Here is the base recipe – give them a try. PS: The photo does not do the egg cups justice – they taste much better than they look!

What You'll Need

1 tablespoon Olive Oil 8 Eggs 4 shallots, minced 1 tomato, diced 1 small zucchini, minced 3 garlic cloves, minced 1/2 teaspoon Salt, or to taste 1/4 teaspoon Freshly Ground Pepper 1 tablespoon hemp milk (you can use any type of milk) Garnish: Goat cheese, crumbled Garnish: Plain yogurt (optional)

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Making these Veggie Egg "Muffins" are very simple. You'll want to pre heat your oven at 350 degrees. In a large bowl, mix together all of the ingredients and stir until well combined. Pour into a lightly oiled muffin tin, and bake for 15-17 minutes, until "muffins" have cooked and set. Pop out, serve and garnish with goat cheese crumble. This adds great flavor to the veggie egg "muffins."

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Using a rubber spatula, loosen the "muffins" from the muffin cups and slide the "muffins" onto a platter. Serve immediately. They taste better right out of the oven.

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Aren’t these the cutest things ever? I adore them! Fluffy and full of flavor.

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I used some plain yogurt to make my plate all fancy. If this isn't your thing, you can easily omit this without compromising any flavor.

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What To Love

  • Okay, so you already know this...eggs are a great source of protein. All B vitamins are found in eggs, including vitamins B1, B2, B3, B5, B6, B12, choline, biotin, and folic acid. Choline is a standout among these B vitamins.
  • I like purchasing pasture-raised eggs; do your research. You can find these generally at the farmers market, Whole Foods, etc. If you have chickens, even better. (I'm jealous!)
  • These are fully loaded with veggie: tomatoes, onions, garlic and zucchini.
  • Garlic may help improve your iron metabolism. That's because the diallyl sulfides in garlic can help increase production of a protein called ferroportin. I love garlic and love cooking with it.
  • Goat cheese has about twice as much protein, and about half the fat and cholesterol that cow milk cheese has. It is also easier to digest because the fat globules are smaller, resembling those of human milk, and the curd is softer than cow milk curd. Goat milk contains less lactose than cow milk and may be an alternative for some people with dairy protein allergies.

Veggie Egg "Muffins"
Cuisine: Brunch, Breakfast, New American
Prep time:
Cook time:
Total time:
Serves: 4-6
Ingredients
  • 1 tablespoon Olive Oil
  • 8 Eggs
  • 4 shallots, minced
  • 1 tomato, diced
  • 1 small zucchini, minced
  • 3 garlic cloves, minced
  • 1/2 teaspoon Salt, or to taste
  • 1/4 teaspoon Freshly Ground Pepper
  • Garnish: Goat cheese, crumbled
  • Garnish: Plain yogurt (optional)
Instructions
  1. Preheat oven to 350°F.
  2. In a large bowl, mix together all of the ingredients and stir until well combined.
  3. Pour into a lightly oiled muffin tin, and bake for 15-17 minutes, until "muffins" have cooked and set.
  4. Pop out and serve, or refrigerate and reheat to serve. Garnish with goat cheese