Baked avocado egg is the perfect keto and paleo breakfast. The avocado becomes so creamy! This dish is also substantial enough to be served as a meatless dinner.
I love having eggs for breakfast. I find that they keep me full for much longer than any other type of breakfast. Add avocado, and it’s not just delicious, but also extra satiating! 🥑
That’s why I consider baked avocado egg as the perfect breakfast. It is nutritious, filling, keto, and paleo. It’s also a gorgeous looking dish. I like to serve it when we host for brunch – everyone raves about it!
Is it OK to bake avocado?
Yes! Baked avocado is delicious. The idea might sound unappealing – it certainly sounded questionable to me at first. But baking an avocado makes it exceptionally soft and creamy. It also enhances its flavor. These avocado fries, for example, are wonderful.
The ingredients you’ll need
You’ll only need five simple ingredients to make this tasty keto breakfast. I just love recipes with a short ingredients list! The exact measurements are included in the recipe card below. Here’s an overview of what you’ll need:
Avocado: I prefer Haas avocadoes which are creamier and less watery than other varieties.
Eggs: I normally use large eggs, but in this case, the smaller the better, so that it can fit inside the avocado cavity.
To season: Kosher salt, freshly ground black pepper, and red pepper flakes.
For garnish: Fresh chopped parsley.
How to make baked avocado egg
Scroll down to the recipe card for the detailed instructions. But the idea is simple:
1. You start by cutting an avocado in half.
2. Remove the pit and some of the flesh, making a cavity big enough to accommodate an egg.
3. Pour an egg into each cavity.
4. Then bake until the egg whites are set.
Tips for making this recipe a success
1. It’s best to use a large, not too ripe avocado, at room temperature. When you scoop out some of the avocado’s flesh to make room for the egg, make a wide, shallow cavity, not a deep one, to ensure even cooking of the egg white.
2. If your eggs are large, it’s best to separate the yolks from the whites, slide the yolk into the cavity first, and then pour just enough of the whites to fill the cavity.
3. Sometimes the yolk develops an unappealing thin crust after 15 minutes in the oven. When this happens, I very carefully remove the thin crust, using a small sharp knife.
The pictures you see here were taken after I removed the crust from the egg yolk. So as you can see, it’s possible to remove the crust while leaving the egg yolks intact.
How to serve this dish?
While it may seem like baked avocado egg practically begs to be eaten with toast, if you’re on a low carb diet, it’s just as good eaten with utensils. I simply scoop it out with a spoon. Easy!
But if you really want something bread-like but still keto or low carb, you could make this quick microwave keto English muffin, cut it into strips, and use that (similarly to what I do when serving soft boiled eggs – see the photos on that recipe).
More baked eggs recipes that you might enjoy
Portobello baked eggs are another perfect brunch recipe. And egg stuffed tomatoes are one of my favorite lunches. I make them quite often!
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Baked Avocado Egg
INGREDIENTS
- 1 large Haas avocado, ripe but firm (not very soft)
- 2 eggs, the smaller the better
- 1/2 teaspoon kosher salt, divided
- 1/4 teaspoon freshly ground black pepper, divided
- 1/4 teaspoon red pepper flakes
- 1 tablespoon chopped parsley
INSTRUCTIONS
- Preheat oven to 450 degrees F. Line a small baking dish with parchment paper. Look for a small baking dish that would allow the avocado halves to stand upright.
- Cut the avocado in half lengthwise and remove the pit. Using a spoon, scoop out a little of the flesh of each avocado half – you want it to be large enough to accommodate a medium egg.
- Season the avocado halves with half of the kosher salt and black pepper, and place them in the prepared baking dish.
- Break each egg into a small bowl, then carefully slide the yolk, and as much as will fit from the white, into the center of each avocado half.
- Bake until whites are set, about 15 minutes. If the egg yolks have developed a thin crust while baking, remove it carefully with a small sharp knife.
- Season the baked avocado egg with the remaining kosher salt, freshly ground black pepper and red pepper flakes, and garnish with chopped parsley. Serve immediately.
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Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, Reader's Digest, and Better Homes and Gardens.