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Avocado + egg + tomato/greens/veg = a super quick & easy, super nutritious, and super TASTY meal!

I grew up in the era when egg yolks and avocado were demonized for their cholesterol/fat content.  Your meal was only considered healthy if you opted for whites & skipped both the creamy goodness in the middle and the “fattening”.  Sadly, we were cooking our egg white omelettes in trans-fat-laden margarine and thinking we were healthy!  Thank goodness times have changed.  Clearly, I no longer avoid egg yolk.  I eat avocado multiple times per week.  And I have certainly stopped buying margarine!

Eggs are a great source of inexpensive, high quality protein.  They are also rich in choline and vitamins & minerals like selenium, riboflavin, and other B vitamins.


Avocado is a relatively unique fruit in that it is low in carbohydrate (most of which is fibre!) but high in healthy monounsaturated fat.

Avocados are incredibly nutritious and contain powerful disease-fighting antioxidants like lutein & zeaxanthin along with a wide range of vitamins & minerals, including vit K, folate, and potassium.  Research suggests that avocado consumption may help to lower cholesterol levels; relieve arthritis symptoms; promote eye health, healthy blood pressure & weight control; and even reduce the risk of certain cancers.

Along with these amazing health benefits, avocado has a lovely creamy texture and mild taste that seems to go with just about anything!  Search “avocado” on this site to find other healthy and delicious recipes.


  • one ripe avocado

  • 2 eggs

  • salt and pepper, adjusted to taste

  • optional: everything bagel spice, red pepper flakes, sriracha, vegan or regular Parmesan, or other toppings as desired



  1. Preheat oven to 425 F.

  2. Slice avocado in half, remove pit and dig-out a little well in each half (big enough for an egg).

  3. Crack an egg into each well.

  4. Bake approximately 15 minutes or until whites cooked and yolk still runny. Season to taste and serve with your choice of toppings.