Recipe: Easy Baked Avocado Egg Cups

by JJ Virgin on April 7, 2019

If you’re anything like me, you were taught that toast is part of a healthy breakfast. But gluten actually increases food cravings, raises insulin levels, and promotes inflammation and fat storage. No, thanks – I need to rise and shine!

So we’re leaving the toast out of avocado toast and replacing it with protein-packed eggs instead! And this essentially two-ingredient meal is as versatile as it is simple and delicious. It can transform from breakfast to lunch with the easy addition of your choice of toppings.

In fact, this unique dish is perfect for your next brunch party. (And your guests will never guess it only took you 5 minutes to prep!) Get creative with toppings like chives, nutritional yeast, cashew cheese, or salsa.

To make this a complete meal, you’ll need additional clean, lean protein such as ground turkey or beef – it’s best to find a source that is organic and pastured or grass-fed. Serve your avocado eggs on a bed of mixed greens, drizzle with extra virgin olive oil, and add some crunch with toasted sunflower or pumpkin seeds!

No matter what you add, the star of this smooth and creamy dish is still the avocado. Avocados are one of my favorite superfoods, loaded with healthy fats, fiber, vitamins, minerals, and even a small amount of protein.

Team JJ loves avocados in smoothies – they’re giant berries after all! But in this dish, they stand center stage. I like to buy 4-5 avocados at a time at different stages of ripeness, so I can indulge in this superfood throughout the week! (And if your avocados start to get too ripe, you can always freeze them for your next protein shake.)

For tips on how to shop for the perfect avocado check out this blog. And if you want even more reasons to love all things avocado, you’ll love my Ode to Avocados: 8 Irresistible Recipes for This Perfect Superfood.

One final note: Before choosing this recipe, it’s important to know your food intolerances because eggs are a common issue. You can find out more in The Virgin Diet or by downloading the free cheat sheet at the end of this blog.


Easy Baked Avocado Egg Cups


April 7, 2019

Virgin Diet compliant: Cycles 1, 2, and 3
Sugar Impact Diet compliant: Cycles 1, 2, and 3

This quick and scrumptious recipe is easily personalized by adding different toppings. An easy, go-to recipe for your daily boost of healthy omega-3s! (Just be sure you don’t have an egg intolerance…)

  • Prep: 5 mins
  • Cook: 15 mins
  • Yields: 2 Servings


2 room temperature avocados, halved and pitted

4 organic pastured eggs

1/4 tsp sea salt

1/4 tsp black pepper

1 tbsp minced fresh parsley or cilantro

Optional toppings: chives, crushed red pepper, nutritional yeast, cashew cheese, salsa, chopped cooked bacon, toasted sunflower or pumpkin seeds


1Preheat oven to 450F.

2Slice avocados in half, remove pit, and slightly hollow out the avocados to make room for the egg. (You can eat the extra avocado or freeze it for your next smoothie!)

3Arrange avocados in a 8” square baking dish so they won’t tip over.

4Crack the eggs into a small dish and gently spoon 1 egg yolk into each avocado half, then fill in with remaining egg whites.

5Sprinkle on salt and pepper.

6Bake at 450F for 15-20 minutes, or until eggs are cooked to your liking.

7Top with a sprinkle of cilantro or parsley and enjoy! You can also add further seasoning and toppings according to your preference.

Want more healthy, yummy recipes? Check out


Nutrition Facts

Sodium136 g
Protein15 g
Cholesterol327 mg
Sugar2 g
Total Fat48 g
Total Carbohydrates18 g
Dietary Fiber13 g

Thanks so much for reading! You can get plenty more delicious, healthy recipes when you follow me on Pinterest