A heart-healthy dish that is as adorable as it is delicious, these Heart Healthy Avocado and Bacon Egg Cups, often called "avocado nests" are a nutrient-dense way to start your day. By combining the creamy texture of ripe avocados with the savory crunch of turkey bacon and fresh cherry tomatoes, you get a gourmet-style breakfast that’s ready in just 30 minutes.
This recipe is a powerhouse of healthy fats and lean protein, making it an excellent choice for those following heart-healthy, gluten-free, or diabetic-friendly diets. Whether you’re looking for a quick weekday fuel-up or a creative weekend brunch centerpiece, these oven-baked egg cups deliver satisfaction without the sodium overload.
This recipe focuses on the synergy of high-quality fats and lean proteins to support cardiovascular health and steady energy levels. By utilizing turkey bacon and fresh vegetables, we provide all the traditional breakfast flavors while keeping saturated fat and sodium in check.
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Yes! The healthy fats in the avocado actually help your body better absorb the fat-soluble vitamins found in the egg yolks.
While best fresh, you can prep the avocado halves and crack the eggs into them up to 2 hours in advance if kept refrigerated and covered.
If your avocados are wobbly, slice a tiny bit off the bottom of the skin to create a flat base, or nestle them into small ramekins.
Yes, as long as the egg is fully cooked and you omit high-sodium ingredients like bacon and bagel seasoning.
Starting your day with a protein-rich, heart-healthy breakfast is a great way to maintain steady energy levels and support cardiovascular wellness. These egg-based favorites, including our nutrient-dense spinach omelette and creamy avocado toast, offer a delicious balance of healthy fats and lean protein to keep you satisfied until lunch.
Avocados are the star of this dish, acting as a natural, edible "bowl" that infuses the egg with a rich, buttery flavor as it bakes. Beyond their creamy texture, avocados are unique among fruits because they are high in healthy fats rather than sugar. They are also packed with Vitamin K, Folate, and Vitamin B6, making them one of the most nutrient-dense foods you can include in a heart-healthy breakfast rotation.
Recipe yields 4 servings
Preheat the oven to 350°.
With a spoon, scoop out enough avocado from the center of each half to fit an egg. Dice the scooped out avocado, transfer to a bowl and set aside.
In an 8 x 8-inch glass baking pan, arrange each avocado half up against the sides of the pan, cut sides up. Crack one egg into each avocado shell.
Bake for 15 to 20 minutes, or until the egg is set to desired doneness. Top each with the cherry tomatoes, reserved avocado, bacon and scallions. Sprinkle with Everything Bagel seasoning. Garnish with cilantro. Serve immediately.
For a complete breakfast spread, pair these egg cups with a side of complex carbohydrates. A slice of toasted sprouted grain bread or a small bowl of steel-cut oats provides the fiber needed for a balanced meal. If you're serving these for brunch, a crisp arugula salad with a light lemon vinaigrette cuts through the richness of the avocado perfectly.
If you prefer to go meatless, swap the turkey bacon for smoked paprika roasted chickpeas or a sprinkle of nutritional yeast for a "cheesy" flavor.
Fresh chives or finely diced red onion can be used for a sharper bite.
If you are watching your sodium closely, replace this with a blend of sesame seeds, poppy seeds, and garlic powder (omitting the salt).
Diced sun-dried tomatoes (not packed in oil) offer a deeper, more concentrated flavor.