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Baked Eggs in Avocado

This recipe makes a satisfying and filling breakfast to start your day. Don’t worry if your avocado is overripe—this recipe will still turn out just fine! From Cooking for Hemochromatosis by Kristina Lewis, ND.
Prep Time5 mins
Cook Time20 mins
Total Time25 mins
Course: Breakfast
Cuisine: American
Keyword: eggs, hemochromatosis-friendly, low-carb, low-iron
Servings: 2 Servings
Calories: 260kcal
Author: Dr. Kristina Lewis, ND


  • 1 large avocado
  • Salt and black pepper to taste
  • Curry powder to taste (optional)
  • 2 large eggs
  • 1 tablespoon (3 g) fresh cilantro finely chopped
  • Olive oil to taste


  • Preheat the oven to 425°F (220°C).
  • Slice the avocado in half and remove the pit. Slice a small section from the back of each half to make a flat surface in the skin, then place both halves, flesh-side up, on a small rimmed baking sheet lined with foil. Using a spoon, carefully scoop out some of the flesh to make a little more space for the eggs but don’t go all the way to the skin. Place the scooped-out avocado flesh in a medium bowl and set aside.
  • Sprinkle the salt and pepper and curry powder (if using) on both avocado halves. Carefully break an egg into each half, being sure not to break the yolks. Sprinkle some additional salt and pepper and curry powder (if using) on the eggs if desired.
  • Bake the avocado halves for 15 minutes for a poached egg (with a runny yolk), or 18 to 20 minutes if you prefer your eggs more solid.
  • While the eggs are baking, add salt, the cilantro, and olive oil to the reserved avocado. Mash lightly to make a topping for the eggs.
  • Once the eggs are done, remove them from the oven and let them sit 1 minute. Place each avocado half in a bowl. Scrape up any crispy eggs that remain on the baking sheet and add them to each bowl for an extra crunch. Top the eggs with the avocado-herb mixture and eat with a spoon.


  • If you’ve ever cut open an avocado only to realize it was too hard and not ripe yet, this is a great way to salvage it. After being baked, the avocado will end up perfectly soft, no matter how it starts out.
  • Don’t be tempted to skip lining the baking sheet with foil; this recipe can create a very stubborn baked-on mess that takes a lot of elbow grease to clean. Trust me on this one.