Avocado Egg Boats

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If you are looking for some new things to do with avocado you have come to the right place. One fun thing to try is to bake an egg in an avocado. This is great for those days when you are looking for a one-pan breakfast that is filling and not one of those usual egg and avocado recipes. Another great benefit of these avocado egg boats is that they are keto and gluten-free.

So read on to learn how to make this avocado stuffed egg recipe in under 30 minutes for a great breakfast addition or snack.

A white plate with avocados filled with eggs and spices and a sign that says Avocado Egg Boats Recipe | The Radiant Root

Disclaimer: Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. The Radiant Root is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Learn more in our disclosure statement.

Avocado Is a Fruit

Did you know that an avocado is actually a fruit? Fruits have seeds surrounded by fleshy pulp. As you will see when you cut an avocado in half there is a gray seed inside the middle of the green stuff.

According to botanists, It is actually a large one-seed berry. 

Though it does differ from other fruits in how it tastes. It has more of a savory taste making it to be typically categorized with vegetables.

Are Avocados Good For You?

Yes, there are several potential health benefits of avocados. This fruit has been associated with weight loss. They also contain nutrients that may help improve memory and gut health, as well as reduce inflammation and heart disease risk.

Avocado Nutritional Information

The potential health benefit of eating avocado has to do with the several many vitamins and minerals found in this food.

Here is a breakdown of the avocado nutrition facts. One 7-ounce (201 gram) avocado contains the following:

  • 322 calories 
  • 4 grams protein
  • 17 grams carb
  • 14 grams fiber
  • 20 mg vitamin C (22% of the daily value (DV))
  • 4 mg Vitamin E (28% of the DV)
  • 42 micrograms of Vitamin K (35% of the DV)
  • 0.13 mg B2 (11% of the DV)

Though high in fat, the majority (19.7 grams) of fat in avocados is monounsaturated; a healthy fat.

In addition to healthy fat and protein avocados have vitamins and minerals in avocado that contribute to the possible health benefits. These include the following:

  • Vitamin C
  • Vitamin E
  • Fiber
  • Magnesium
  • Potassium
  • Niacin (B3)
  • Pantothenic acid (B5)
  • Pyridoxine (B6)
  • Folate
  • Copper
  • Manganese

Other avocado nutrition benefits come from lutein, alpha-carotene, and beta-carotene found in this fruit. These are phenolic compounds that work as antioxidants. They protect from inflammation and are another reason why avocados are good for you. 

This should answers the question, “why is avocado good for you.”

There are Various Ways to Eat Avocado 

There are so many different ways to eat avocado. They can be added to salads, dressings, and smoothies. 

Can You Cook Avocado?

Some may think the best way to eat avocado is raw, but while less common, cooking avocado in a number of ways can lead to some tasty dishes. 

A few ways how to cook avocados include grilling, frying, and baking.

Benefits of Eggs

There are also benefits to eating eggs. One large boiled egg contains the following nutrients:

  • 78 calories
  • 6 grams protein
  • 1 grams carbs
  • 5 grams fat
  • 294 mg Choline  (53% of the RDA)
  • 87 IU Vitamin D (10% of the RDA)
  • 149 mcg of Vitamin A (16% of the RDA)
  • 172 mg Phosphorus (25% of the RDA)
  • 31 mg Selenium (56% of the RDA)
  • 1.1 Zinc (13% of the RDA)
  • 1.4 mg Pantothenic acid (25% of the RDA)
  • 0.5 mg Riboflavin (B2) (47% of the RDA)
  • 44 mg Folate (11% of the RDA)

This shows eggs are a good source of choline, vitamin D, vitamin A, phosphorus, selenium, zinc, B2, and folate. 

Eggs also contain small amounts of calcium, iron, magnesium, thiamin, niacin, vitamin B6,  vitamin B12, vitamin E, and vitamin K which are essential nutrients as well.

The potential benefits of these vitamins and minerals include brain and immune health as well as lowering inflammation

Like avocados, eggs also have antioxidants. Lutein and zeaxanthin are substances that may improve skin and eye health.

Should You Worry About the Cholesterol In Eggs?

Eggs are low in fat and contain about 2 grams of saturated fat. The other 3 grams are healthy fats with 2 grams coming from monounsaturated fat and 1 gram from polyunsaturated fat.

Eggs do contain 186 mg of cholesterol. At one time eggs were considered a food that should be avoided due to the high cholesterol level. However, newer research shows that cholesterol in the diet does not increase blood cholesterol levels. Eating eggs may also increase the “good” HDL cholesterol.

Results may also vary from person to person. Some people have no problem eating eggs. Others have issues with this food and will have a mild increase in their total and LDL cholesterol after consuming them.

Some research tells people with familial hypercholesterolemia and the ApoE4 gene to limit or avoid eggs. Other evidence says having an egg a day is ok.

If You Have An Egg Sensitivity It Could Cause Inflammation

Another thing to consider is that the cholesterol problem could be attributed to egg sensitivity. When we have an intolerance to certain foods it sends a signal to the body to produce inflammation. This will tell the body there are damaged cells and it needs to send out LDL cholesterol.

As a result, your cholesterol level will increase.

The thing to remember is that everyone is different so see how eggs affect your body and go from there.

What Type of Eggs To Look For

The quality of your eggs can have a bearing on the nutrition of that food. Look for pastured organic eggs* if possible. 

*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.

Avocados with Eggs Make A Nutritious Meal

As you can see with all the nutrients in these foods the paring of avocados and eggs makes for a wholesome meal. An avocado and egg breakfast will start your day off right by fueling your body and brain.

If avocados for breakfast sounds like a weird idea, just remember how popular and delicious avocado egg toast became.

The best thing about an avocado egg breakfast is it not only increases your vegetable intake but will also give you a good source of fiber, protein, and healthy fat. 

These nutrients will fill you up and keep your body satisfied. That is why the egg avocado breakfast is a meal I can get behind.

If you’re wondering what things to make with avocados and eggs. Here are some of the best ways to eat avocado and egg together:

  • Place a slice of avocado on top of a fried egg
  • Scramble eggs and mix in chunks or mashed avocado
  • An avocado egg sandwich or avocado egg toast

As noted above one of the most popular of these avocado recipes with eggs is avocado egg toast. For me, it will have to be the gluten-free variety*.

In addition to these avocado egg breakfast ideas, I found a new favorite recipe for avocado and egg. 

The best part is it is so simple and even cute! It is baked avocado egg boats! 

Avocado baked with an egg is probably one of the most straightforward avocado and egg breakfast ideas you can make. 

These stuffed avocado boats will provide nice nutrition that can be sampled in the morning or as a snack later in the day.

*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.

Avocado Egg Boats Recipe Nutrition Per Serving

If you want to know the full nutrition of this particular egg recipe scroll down to the recipe card. But here are the deets that make this baked avocado egg recipe super nutritious. One avocado egg boat consists of one serving. 

In each baked egg in an avocado cup you will get the following:

  • 6 grams protein
  • 3 grams carbs
  • 6 grams fat
  • 1 gram fiber

Baked Avocado Egg Boats Could Be Dubbed As Paleo or Ketoavocado Egg Boats

These nutrition stats show avocado baked with egg falls into a low carb, high fat, and paleo-friendly recipe. So if you’re in need of keto recipes for breakfast look no further than this baked eggs avocado recipe.

With their low carb and higher fat content, these avocado egg boats should be called ketoavocado egg boats or keto-baked avocado egg boats. So no worries about your diet since these are baked avocado egg boats keto friendly. 

Read on to learn how to make this Read on to get all the information on what goes into creating this egg-baked avocado recipe.

How to Make Egg in Avocado

Of the different ways to eat avocados, cooking an egg in an avocado is one of the easier ways to consume this food.

Baking avocado egg requires little prep so you can have an egg cooked in avocado in about 30 minutes.

The next sections will give you the following information

  • Ingredients of what goes into the bake-egg-in-avocado recipe
  • Details on how to cook an egg in an avocado
  • Ways to make avocado and eggs baked
  • Tips & Tricks to improve baking avocado with egg
  • Other ways how to cook avocado with egg

Ingredients for the Baked Avocado Egg Boats Recipe

This baked-egg-in-avocado recipe doesn’t take too much effort or too many ingredients. 

Here is what you will need to make baked avocado egg boats:

  • 4 small to medium eggs
  • 2 large avocados
  • 2 tsp garlic powder
  • 1 tsp dried basil
  • 1 tsp dried parsley
Avocado Egg Boat Ingredients List A wooden table with two large avocados halved lengthwise and pitted next to a glass bowl with 4 eggs, a small glass dish with dried basil, next to a small clear glass dish of garlic powder and then another small glass dish with parsley | The Radiant Root

How To Make Baked Avocado Egg Boats

Here are the steps for making this baked avocado with eggs recipe. 

Start by preheating the oven to 425 degrees Fahrenheit. 

Then you want to prep the avocados. Wash and cut the avocados in half lengthwise. Remove the pit. 

If you feel like you need more room to fit the egg you can also use a spoon to scoop out a little avocado flesh.

Once you have the avocados prepped you can set them aside. 

In a small mixing bowl add garlic, basil, and parsley. Then blend together and set aside.

Avocado Egg Boats Recipe Ingredient Step photo #1 In a small glass bowl mix parsley, garlic, and basil and set aside | The Radiant Root

Place the avocado halves on a baking sheet and line them up next to each other so they will not fall over.

Avocado Egg Boat Recipe Instruction Steps Photos with a baking sheet on a wooden table and four avocado halves pitted next to each other | The Radiant Root

Then take an egg and carefully crack it open into the avocado hole. Be careful not to break the yolk. Repeat with the rest of the eggs until all avocado holes are filled with egg. 

Avocado Egg Boat Recipe Instructions Photos Step #3 a wooden table with a baking sheet and four avocado halves with a whole egg placed inside the avocado hole | The Radiant Root

Then take the bowl with the spice mixture and spoon out the spices on top of the avocados until it is well covered

Avocado Egg Boat Recipe Instructions Photo Step #4 Four avocado halves on a baking sheet on a wooden table topped with the whole egg and spice mixture covering the entire top of the avocado half | The Radiant Root

How to Cook an Egg in an Avocado

Take the baking sheet with the stuffed avocado with egg and place it in the oven. You want to cook for about 20 to 25 minutes. You want the yolk and egg whites fully cooked.

If you want less cooked yolks, baking egg-in-avocado should last about 12 to 15 minutes otherwise you can cook them another 5 to 10 minutes to get an over-hard type of egg.

I like a more set yolk so I cooked the eggs for about 25 minutes.

Take the avocado-baked eggs out of the oven and let them cool for 5 minutes.

Dress Up Your Avocado Egg Boats with Additional Ingredients

In this baked egg-on-avocado recipe, I kept the spices simple because this is what I had in the house.

However, you can feel free to get fancy with your toppings. You can use fresh herbs and spices if you are so inclined.

If you’re looking to make it a fun infusion some additional things you can add to these avocado egg boats are 

  • Crispy bacon to make it a baked avocado egg bacon boat
  • Cheese or vegan cheese 
  • Chives or green onions
  • Diced tomatoes
  • Freshly ground black pepper
  • Salt
  • Peppers
  • Chopped ham
  • Crumbled sausage
  • Greens like spinach or kale
  • Smoked salmon
  • Salsa
  • Hummus
  • Guacamole
  • Dill Dip

If you want to turn these baked avocado egg boats with bacon you want to chop the bacon into small pieces and cook them with the

Some toppings should be added after cooking. These include chives or green onions. 

If you add cheese, you will make an egg-baked avocado with cheese. Be sure to cook the avocado egg boats for about 10 minutes then top with cheese and finish cooking until the yolk and whites are at your desired consistency.

You can also add a pinch of cumin and cayenne pepper to make spicy egg avocado taco boats.

Tips & Tricks to Make Your Avocado Egg Boats Even Better

Here are some tips to make your stuffed avocado eggs recipe come out great. 

  • Large avocados
  • Smaller eggs
  • Gadgets to prep avocados
  • Lean the avocados together to prevent spills 
  • Take care when cracking the eggs
  • Don’t overcook your eggs
  • Be careful placing them in the oven
  • Make your eggs scrambled

Get Larger Avocados

Be sure your avocados are as large as possible. This will make the hole larger. 

If you can only find medium avocados you can scoop* out some of the flesh to make a bigger space to fit the egg.

Take the leftover avocado flesh and add it to your salad.

Get Smaller Eggs

Make sure your eggs are as small as possible. When doing this avocado egg bake recipe I had quite the trouble finding small-sized eggs. It seemed like most of the eggs in the store were large or jumbo-sized.

I finally was able to find small eggs at Whole Foods*. Using an online grocer like Amazon Fresh* or Instacart might be helpful to find these as well.

Gadgets Might Help with Slicing The Avocadoes

Need help with slicing and pitting your avocados? These gadgets* might come in handy.

Prevent Spills by Leaning the Avocadoes Against Each Other

Lean the avocado halves against each other so the egg will not spill over. You can also place them in a baking dish before cooking to ensure they don’t fall over.

Take Care When Cracking the Eggs

In this recipe, I cracked the egg directly into the egg. If you do this and have some of the egg white spill into the dish don’t worry. 

This happened to me even with small eggs. It will be fine as long as you get most of the egg in the avocado.

But if you are afraid of breaking the yolk you can crack the egg into a small mixing bowl* and then pour it into the avocado. You can leave behind what doesn’t fit in the avocado.

Try Not to Overcook Your Baked Egg Avocado Boats

Check your avocado egg boats halfway through cooking at around 10 minutes to see if they are at your desired consistency if not you can cook for another 5 to 10 minutes.

Be careful placing the eggs in the oven so they don’t fall over. In this recipe I used a baking sheet but if you want to put them in a glass dish that can help the eggs from falling out.

Put Scrambled Eggs in the Avocado Egg Boat Recipe

If you don’t want to eat the egg white and yolk separately alternatively, you can scramble the egg and spices first. Then add the egg spice mixture to the avocado hole and bake following the recipe below for the egg baked in an avocado below.

*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.

What to Serve with Baked Egg in Avocado?

If you need help finding what goes good with avocado egg boats here are some ideas for a side dish.

I always like to add as many veggies to my meals as possible so you could add a sweet potato hash, a berry breakfast patty, a protein muffin, or keep it simple and just have some gluten-free toast.

How to Store Avocado Egg Cups

If you have leftovers of these eggs-baked-in-avocado recipe you want to take a moment to read this section on egg and avocado storage.

How Long Do Avocados Last in the Fridge

Avocados that have been uncut can be stored in the fridge for up to two weeks. They will ripen at a slower pace than if they are left on the counter.

You may be wondering how to store cut avocado and how to save avocado egg boats that are leftover. The answer is yes. The instructions on how to store avocado egg boats are similar to how to store half an avocado.

Place any leftover avocado egg boats in a container with a sealable lid. It will stay fresh in the refrigerator for a week. 

I also came across these avocado savers on Amazon and they looked like they might be helpful at keeping the avocado egg boats fresh.

*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.

Can You Freeze Avocado Egg Bake

You can also freeze avocado egg boats that are left over. These will be good for about one week as well.

Can You Make Baked Avocado Eggs Ahead of Time?

There is some debate over whether you can make this avocado egg bake recipe ahead of time.

Some say you can make it and then reheat it later in the oven. But be careful not to heat it too long. If you have a toaster oven you can reheat in that or even try to reheat the avocado egg in the air fryer. 

If you do use the toaster, regular oven, or air fryer put it on for just a minute or two so as not to overcook the avocado egg boats.

It was also not recommended for the microwave because it could explode. You can try microwaving it with a paper towel or covering. Then put it on for less than a minute and see how it responds.

Others say that having the avocado egg baked fresh is the best way to eat them. Unfortunately, re-cooking the egg and avocado may not work well. 

Another option for this baked avocado and egg recipe is to eat them cold.

It doesn’t take too long to make this egg-stuffed avocado so making and eating them on the same day is feasible for a breakfast recipe.

If you prep your toppings in advance that will also save you some time. You can also precut your avocados.

Equipment Used in this Baked Egg and Avocado Recipe*

I used the following equipment in this egg avocado bake recipe:

*Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. Learn more in our disclosure statement.

A white plate with avocados filled with eggs and spices and a sign that says Avocado Egg Boats Recipe | The Radiant Root

Avocado Egg Boats Recipe

Print Recipe
This avocado and egg recipe is a gluten-free and keto recipe that is super easy to make and features protein and healthy fat.
Course Appetizer, Breakfast, lunch, Snack, vegetable
Cuisine corn-free, gluten-free, Mediterranean, paleo
Keyword 30 minute meal, 30 minute snack, additive free seasoning, antioxidants, appetizers, baked vegetables, breakfast, easy breakfast, healthy fat, low carb, oven baked, paleo, vegetables, whole30
Prep Time 10 mins
Cook Time 25 mins
Servings 4
Calories 252

Ingredients

  • 4 small eggs
  • 2 large avocados pitted and sliced in half lengthwise
  • 2 tsp garlic powder
  • 1 tsp dried parsley
  • 1 tsp dried basil

Instructions

  • Preheat oven to 425 degrees Fahrenheit.
  • In a small mixing bowl add garlic, basil, and parsley. Then blend together and set aside.
  • Take the avocado halves and place them on a baking sheet. Make sure to line them next to each other so they will not fall over.
  • Take an egg and crack it open into the avocado hole. Be careful not to break the yolk. Repeat with the rest of the eggs until all avocado holes are filled with egg.
  • Spoon out the spice mixture on top of the avocados until it is well covered. Repeat until all avocado halves are covered.
  • Place the baking sheet with the avocados in the oven for about 20 to 25 minutes until the yolk is fully cooked.
  • Take the avocado-baked eggs out of the oven and let them cool for 5 minutes.

Video

Notes

Cook for Less Time If You Prefer Runny Yolks

If you want less cooked yolks, baking egg-in-avocado should last about 12 to 15 minutes otherwise you can cook them another 5 to 10 minutes to get an over-hard type of egg.

Get Larger Avocados

Be sure your avocados are as large as possible. This will make the hole larger. 
If you can only find medium avocados you can scoop out some of the flesh to make a bigger space to fit the egg.

Get Smaller Eggs

Make sure your eggs are as small as possible. When doing this avocado egg bake recipe I had quite the trouble finding small-sized eggs. It seemed like most of the eggs in the store were large or jumbo-sized.
I finally was able to find small eggs at Whole Foods*. Using an online grocer like Amazon Fresh* or Instacart* might be helpful to find these as well.

Gadgets Might Help with Slicing The Avocadoes

Need help with slicing and pitting your avocados? These gadgets* might come in handy.

Prevent Spills by Leaning the Avocadoes Against Each Other

Lean the avocado halves against each other so the egg will not spill over. You can also place them in a baking dish before cooking to ensure they don’t fall over.

Take Care When Cracking the Eggs

In this recipe, I cracked the egg directly into the egg. If you do this and have some of the egg white spill into the dish don’t worry. 
This happened to me even with small eggs. It will be fine as long as you get most of the egg in the avocado.
But if you are afraid of breaking the yolk you can crack the egg into a small mixing bowl* and then pour it into the avocado. You can leave behind what doesn’t fit in the avocado.

Try Not to Overcook Your Baked Egg Avocado Boats

Check your avocado egg boats halfway through cooking at around 10 minutes to see if they are at your desired consistency if not you can cook for another 5 to 10 minutes.
Be careful placing the eggs in the oven so they don’t fall over. In this recipe I used a baking sheet but if you want to put them in a glass dish that can help the eggs from falling out.

Dress Up Your Eggs with Additional Herbs and Spices

If you want to add more pizazz to your avocado egg boats you can add additional herbs and spices or meats and cheeses. See a whole list in the “Dress Up Your Avocado Egg Boats with Additional Ingredients” section above.

Put Scrambled Eggs in the Avocado Egg Boat Recipe

If you don’t want to eat the egg white and yolk separately alternatively, you can scramble the egg and spices first. Then add the egg spice mixture to the avocado hole and bake following the recipe above.
*Nutritional information is estimated using Nutrifox nutrition label maker*
*Disclaimer: Some of these links are affiliate links, this means when you sign up or purchase from these links we may receive a small commission at no extra cost to you. The Radiant Root is also a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Learn more in our disclosure statement.

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The information on this website has not been evaluated by the Food & Drug Administration or any other medical body. All website services, content, and products are shared for informational purposes only. The Radiant Root and Jnettk LLC cannot provide medical advice, diagnosis, or treatment. Consult your doctor or healthcare provider before making changes to your, diet, supplement regimen or lifestyle. Learn more in our disclaimer.

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