I’ve perfected this protein-rich breakfast dish that transforms the humble avocado into an extraordinary culinary experience. This recipe combines the creamy richness of perfectly ripe avocados with farm-fresh eggs and aged cheese, creating a breakfast that’s both nutritious and indulgent. As someone who’s experimented extensively with avocado recipes, I can assure you this method yields the perfect balance of flavors and textures.
Prep & Cooking Time
- Prep Time: 15 minutes
- Cooking Time: 20 minutes
- Total Time: 35 minutes
- Servings: 4 (4 avocado halves)
Ingredients
Main Components
- 2 large ripe avocados (but still firm to touch)
- 4 large eggs, separated
- 1.8 oz (50g) aged hard cheese (such as Parmesan or aged Gruyère), freshly grated
- 3 cloves garlic, finely minced
- 1 tablespoon extra virgin olive oil
- ½ teaspoon fine sea salt
- ¼ teaspoon freshly ground black pepper
Instructions
- Preheat and Prepare
- Position rack in middle of oven
- Preheat oven to 392°F (200°C)
- Line a baking sheet with parchment paper
- Prepare Avocados
- Halve avocados lengthwise
- Remove pits carefully
- Score inside flesh in a crosshatch pattern without piercing skin
- Slightly enlarge pit cavity for egg filling
- Create Garlic Infusion
- Mince garlic cloves very finely
- Mix with olive oil in small bowl
- Season with ¼ teaspoon salt and ⅛ teaspoon pepper
- Let stand 5 minutes to infuse
- Season Avocados
- Brush garlic-oil mixture over scored flesh
- Ensure even coverage, getting into scored areas
- Season cavities with remaining salt and pepper
- Prepare Eggs
- Carefully separate eggs, keeping both whites and yolks
- Set yolks aside in individual small bowls
- Beat egg whites until slightly frothy
- First Bake
- Fill avocado cavities with beaten egg whites
- Sprinkle grated cheese evenly over whites
- Place on prepared baking sheet
- Bake for 15 minutes until whites begin to set
- Final Stage
- Remove from oven
- Create small wells in partially set whites
- Carefully drop egg yolks into wells
- Return to oven for 5 minutes for runny yolks (7 for firmer)
Expert Tips
- Choose avocados that yield slightly to pressure but aren’t too soft
- Room temperature eggs work best for even cooking
- Score avocado flesh deeply but carefully to avoid piercing skin
- Watch final baking time closely to achieve desired yolk consistency
Storage and Reheating
Best served immediately. While you can store leftovers in an airtight container for up to 24 hours, the avocado may oxidize and the texture will change.
Nutrition Information (per serving – 1 avocado half)
- Calories: 280
- Total Fat: 24g
- Saturated Fat: 6g
- Cholesterol: 215mg
- Sodium: 380mg
- Total Carbohydrates: 9g
- Dietary Fiber: 7g
- Protein: 12g
- Vitamin K: 26% DV
- Folate: 30% DV
- Potassium: 15% DV
- Vitamin B12: 15% DV
This dish perfectly combines healthy fats from avocados with high-quality protein from eggs and cheese. It’s particularly suitable for those following ketogenic or low-carb diets, while being naturally gluten-free. The garlic adds not only flavor but also immune-boosting properties, making this a nutritious choice for any time of day.
Consider serving with a side of fresh herbs like chives or microgreens for added flavor and visual appeal. A dash of hot sauce or red pepper flakes can add an exciting kick for those who enjoy some heat.
