Looking for a delicious, filling and healthy recipe? Why not try this for your next breakfast, lunch or snack? It is full of nutrients and its ingredients offer many health benefits.
This baked avocado and eggs on toast recipe has fast become one of my favourites – not only is it incredibly simple to make, it won’t take time out of your morning routine because you can prepare the recipe, pop it in the oven, go and get ready for the day and come back to a warm, delicious and ready-to-eat breakfast.
In case the above doesn’t convince you enough, here are some of the benefits of eggs and avocados:
- Avocados contain around 20 vitamins, minerals and phytonutrients. These include vitamin E, vitamin C, folate, fiber, iron, potassium and lutein.
- According to Fulgoni et al (2013), there is an association between avocado consumption and improved overall diet quality, nutrient intake, and reduced risk of metabolic syndrome.
- Eggs are a great source of protein and contain nutrients such as vitamin A, vitamin D, vitamin E, folate, zinc, iron and calcium. Most of the nutritional benefits in an egg are in the yolk.
- Eating eggs for breakfast can induce greater feelings of satiety throughout the day (Vander Wal et al, 2005).
Baked avocado & eggs on toast:
A yummy, healthy recipe makes a perfect start to the day.
- 1/2 avocado
- 1 small egg
- Home-made bread roll, sliced in half
- Salt and pepper
- Preheat oven to 200 degrees Celsius.
- Remove stone from avocado and scoop out a little bit of the avocado flesh from the center to allow the egg to fit.
- Place the avocado in a small baking tray to make sure the avocado is stable while in the oven. I used a small oven-proof pie dish that the avocado fit into perfectly.
- Crack the egg into the well of the avocado.
- Place in the oven and bake for 16-18 minutes or until the egg is set. If you prefer runny eggs, bake for 16 minutes. For a more well-cooked egg, leave in for 18 minutes.
- Remove from oven. Stir up egg and avocado inside the avocado shell to create a chunky spread.
- Spread the chunky avocado and egg onto pieces of bread, season with salt and pepper and enjoy!
Tips & tricks:
- If you’d like the meal to have a bit more spice, season the avocado with some chilli flakes.
- You can replace the bread with a bed of salad and mix the avocado and egg in with that.
- The bread can also be replaced with rice cakes or crisp bread if you’re after a low-carb alternative to this healthy recipe.
Fulgoni, V., Dreher, M. and Davenport, A. (2013). Avocado consumption is associated with better diet quality and nutrient intake, and lower metabolic syndrome risk in US adults: results from the National Health and Nutrition Examination Survey (NHANES) 2001–2008. Nutrition Journal, 12(1), p.1.
Wal, J., Gupta, A., Khosla, P. and Dhurandhar, N. (2008). Egg breakfast enhances weight loss. International journal of obesity and related metabolic disorders, 32(10), pp.1545-1551.
Want more healthy recipes? Have a look at my recipe index page here.