Global · breakfast

Baked Eggs in Avocado Halves

Name: Baked Eggs in Avocado Halves
Total time: 25 min
Cuisine: Global
Ingredients: 1 avocado, halved and stoned, with a spoonful of flesh scooped out of each half; 2 eggs, yolks and whites separated; a little black pepper; chopped chives, to serve

Baked Eggs in Avocado Halves — from SimpleCookingChannel's cooking video

Watch how it’s made · 3:10

Video by SimpleCookingChannel on YouTube · Open on YouTube

25 minServes 1365 kcal a serve

Keto (3.7 g net carbs a serve)
Vegetarian
Gluten-free ingredients
Dairy-free
Nut-free

Contains: Egg. Check labels on stock, sauces and spice mixes.

Just avocado and eggs: about 15 g protein, 9 g fibre and 4 g net carbs, with mostly monounsaturated fat from the avocado and no added sugar.

Printable PDFA4

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Ingredients 4

1 avocado, halved and stoned, with a spoonful of flesh scooped out of each half
2 eggs, yolks and whites separated
a little black pepper
chopped chives, to serve

Method

Tap a time to watch that step in the video.

Heat the oven to 220°C (430°F). Halve the avocado, remove the stone and scoop out a little extra flesh with a teaspoon to make room for the egg. 0:28
Sit the halves snugly in a small baking dish, as level as possible. 1:05
Separate the eggs. Slide a yolk into each hollow first, then pour the white over the top. 1:24
Bake for 15–20 minutes, until the whites are set. Season with black pepper and scatter with chives. 1:36

Tip. One avocado and two eggs make a breakfast for one (our estimate; the description's nutrition is for one half). Eat the scooped-out avocado on the side or save it for guacamole. Add a little salt if you like.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 1

Energy365 kcal1,530 kJ

Protein15 g31% of a day

Fibre8.9 g32% of a day

Carbohydrate13 g3.7 g net · 2.1 g sugars5% of a day

Fat30 g6 g saturated38% of a day

Sodium130 mg6% of a day

Where the energy comes from one serve

Net carbs 4%
Protein 17%
Fat 79%

Fits keto: 3.7 g net carbs a serve, with 79% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Selenium High57%

31 µg a serve, mostly from eggs (98%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Vitamin B12 High46%

1.1 µg a serve, mostly from eggs (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Folate High38%

153 µg a serve, mostly from avocado (69%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Vitamin K High29%

35 µg a serve, mostly from avocado (78%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B6 High27%

0.5 mg a serve, mostly from avocado (73%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin E High25%

3.7 mg a serve, mostly from avocado (73%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Vitamin A Source18%

165 µg a serve, mostly from eggs (90%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Zinc Source17%

1.9 mg a serve, mostly from eggs (58%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Potassium Source16%

770 mg a serve, mostly from avocado (82%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Vitamin C Source16%

15 mg a serve, mostly from avocado (88%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Omega-3 Source13%

0.2 g a serve, mostly from avocado (67%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Iron Source12%

2.1 mg a serve, mostly from eggs (58%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium Source12%

50 mg a serve, mostly from avocado (76%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin D Source11%

2.2 µg a serve, mostly from eggs (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

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Calcium5%

71 mg a serve, mostly from eggs (71%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

Recipe and video by SimpleCookingChannel; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.