This baked avocado egg recipe is a fantastic option for a nutritious and delicious breakfast. It combines the creamy texture of avocados with the richness of eggs, and the melted mozzarella cheese adds an extra layer of flavor. With no flour or sugar, this recipe is perfect for clean eating enthusiasts and those looking for a low-carb, high-protein meal to start their day.
Ingredients
- 2 avocados
- 2 eggs
- Salt and pepper, to taste
- Dry garlic, to taste
- 50 g (1.76 oz) mozzarella cheese, shredded
- Sesame seeds, for garnish
Instructions
Prepare the Avocados:
- Cut the avocados in half and remove the pit.
- Scoop out a bit of the flesh from the center to create enough space for the egg.
Season the Avocados: 3. Place the avocado halves on a baking tray. 4. Sprinkle each avocado half with salt, pepper, and a pinch of dry garlic.
Add the Eggs: 5. Carefully crack an egg into each avocado half. If the egg whites overflow, you can remove a bit of the avocado flesh or use a spoon to hold the egg in place.
Top with Cheese and Sesame Seeds: 6. Sprinkle 50 g of shredded mozzarella cheese over the eggs. 7. Add a sprinkle of sesame seeds on top for extra flavor and texture.
Bake: 8. Preheat your oven to 200°C (400°F). 9. Bake the avocado eggs in the oven for about 20 minutes, or until the egg whites are set and the yolks are cooked to your liking.
Serve: 10. Let the avocados cool slightly before serving. Enjoy your delicious and healthy breakfast!
Notes:
- Feel free to adjust the seasoning according to your taste.
- You can also add herbs like chives or parsley for extra flavor.
Health Benefits
Avocados:
- Healthy Fats: Avocados are rich in monounsaturated fats, which are heart-healthy and help reduce bad cholesterol levels.
- Vitamins and Minerals: They are an excellent source of vitamins C, E, K, and B-6, as well as folate and magnesium.
- Fiber: Avocados are high in dietary fiber, which promotes healthy digestion and helps you feel full longer.
Eggs:
- Protein: Eggs are a complete protein, containing all nine essential amino acids.
- Nutrients: They provide important nutrients like vitamin D, B12, riboflavin, and selenium.
- Choline: Eggs are one of the best sources of choline, which is crucial for brain health and development.
Mozzarella Cheese:
- Calcium: Cheese is a great source of calcium, which is essential for strong bones and teeth.
- Protein: Mozzarella adds additional protein to the meal, helping to keep you full and satisfied.
- Vitamin B12: It also contains vitamin B12, important for maintaining nerve health and red blood cell production.
Cooking Tips
- Choosing the Right Avocados: Select ripe but firm avocados to ensure they hold their shape during baking. Overripe avocados can become too soft and mushy.
- Egg Handling: Crack the eggs into a small bowl first before pouring them into the avocado halves. This helps prevent yolk breakage and makes it easier to manage any overflow.
- Seasoning: Adjust the seasoning to your taste. You can add a pinch of chili flakes for a bit of heat or some fresh herbs like chives, parsley, or cilantro for extra flavor.
- Baking: Check the eggs a few minutes before the suggested baking time to ensure they are cooked to your preference. Some people prefer runny yolks, while others like them fully set.
Customization Ideas
Additional Toppings:
- Herbs: Fresh herbs such as chives, parsley, or basil can add a burst of fresh flavor.
- Spices: A sprinkle of paprika, chili flakes, or cumin can add a different dimension to the dish.
- Other Cheeses: Experiment with different types of cheese like cheddar, feta, or goat cheese for varied flavors.
Side Dishes:
- Whole Grain Toast: Serve the baked avocado eggs with a slice of whole grain toast for a balanced meal.
- Fresh Salad: A side of mixed greens or a simple tomato salad can complement the richness of the dish.
- Fruit: Fresh fruit like berries or citrus slices can provide a refreshing contrast to the savory flavors.
Frequently Asked Questions
Can I prepare this recipe ahead of time? While it’s best to bake and serve this dish fresh, you can prepare the avocados and have the eggs ready to crack for a quicker assembly in the morning. However, once baked, the avocados might lose their optimal texture if stored and reheated.
What if I don’t have mozzarella cheese? You can use any meltable cheese that you prefer or have on hand. Cheddar, gouda, or even a spicy pepper jack can work well.
Are there vegan alternatives? For a vegan version, you could substitute the eggs with tofu scramble or chickpea flour mixture and use a plant-based cheese alternative.
How do I store leftovers? Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or microwave, though the texture of the avocado might change slightly.
Final Thoughts
This baked avocado egg recipe is a wonderful, wholesome breakfast option that is easy to prepare and full of flavor. It’s perfect for those who are health-conscious and looking for a quick meal that doesn’t compromise on taste. The combination of creamy avocado, rich eggs, and melted cheese is simply irresistible. Enjoy experimenting with different toppings and sides to make this dish your own!