A little while back, I saw a picture on Pinterest of an egg baked in an avocado half and was instantly intrigued. Dr. Mark Hyman also posted it on Facebook. This interesting idea reminded me of the “egg in a hat” that I make for my kids for breakfast sometimes, where an egg is cooked in the center of a slice of bread. From what I can tell, Reddit user fungz0r first posted this recipe, and it’s been circulating around the internet ever since.
Since making Miso “Butter” last week served with Roasted Asparagus and a Poached Egg, I’ve been thinking of other ways to use this umami filled sauce for breakfast. With a single ripe avocado that needed to be used up, I had the perfect opportunity to try this simple idea of baking an egg inside an avocado half, and try some Miso Butter on top. Aubrey from I Talk to Food came up with a few clever tricks when she made this dish – she sliced off a bit of the avocado bottom so it would sit flat on the baking sheet, and she scooped out some of the avocado center to make more room for the egg. I served this to two of my boys for breakfast the other day and I managed to steal a bite. This is as good as it looks. In fact, one of my boys said it was one of the best breakfasts he’s ever had.
Last week, I joined a new weekly food blogging group that will feature a different Power Food each week based on the book Power Foods: 150 delicious recipes with 38 Healthiest Ingredients from the editors of Martha Stewart’s Whole Living Magazine. Power Foods are foods that are outstanding in the amounts of vitamins, minerals, phytonutrients, essential fatty acids, fiber and more, that help fight disease and promote good health.
We will be working our way through each of these 38 Power Foods that are divided into four sections – vegetables, fruits, grains and legumes, nuts and seeds, and then eggs, yogurt and fish. I’m looking forward to learning about each of these power foods and why they’re so good for us.
This week’s Power Food is Avocado. So, why are Avocado’s considered a Power Food? Not only are avocados a good source of fiber (about 13 grams in a whole avocado), potassium (more per gram than bananas), and vitamins C, K, folate, B5 and B6, but avocados are full of heart-healthy monounsaturated fat, and only 2 grams of saturated fat.
Interestingly, when fresh avocado or avocado oil is eaten with foods containing lycopene (e.g., tomatoes, pink grapefruit, watermelon) and beta-carotene (e.g. carrots, leafy green vegetables), absorption of these antioxidants increases significantly, between 200-400%. Avocados also contain carotenoids and fats called phytosterols that provide anti-inflammatory benefits.
So, power up your breakfast with this Baked Avocado and Egg with Miso “Butter” or add avocados to your green salad with carrots and tomatoes next time. You can also try an Avocado and Grapefruit Salad.
Baked Avocado and Egg with Miso “Butter” Recipe
- 1 California avocado
- 2 eggs
- Miso "Butter"
- Japanese Chili Pepper Ichimi Togarashi, for garnish
Preheat oven to 425 degrees.
Cut avocado in half and remove pit. Scoop out a little of the avocado to make a bigger hole to hold the egg as it may not all fit depending on the size of the egg. Slice a little piece off the bottom of the avocado so it sits flat on a small baking tray (lined with foil).
Break an egg into each half of the avocado.
Bake for 8-10 minutes for soft boiled egg consistency or longer if you like a firmer egg.
Remove from oven and drizzle some Miso "Butter" on top. Sprinkle with Japanese Chili Pepper, if desired.
I simply baked this in a toaster oven.
WebMD: 8 Healthy Facts About Avocados
The World’s Healthiest Foods: Avocados
Power Foods: 150 Delicious recipes with the 38 healthiest ingredients
This post has been linked up to Tidy Mom’s I’m Lovin’ It Party and Cookin Canuck’s and Dine & Dish’s Wake Up Breakfast with California Avocados
This is the second recipe using an egg. I like it the first time. I like it more, the second. This would be great lunch.
This group is going to keep me well fed.
Casey, ever since I made a version of Momofuku’s Roasted Asparagus with Poached Egg and Miso “Butter” last week, I’ve been thinking of other ways I can use Miso “Butter.” This egg and Miso “Butter” recipe combined with creamy avocado is simply divine.
Delicious and love the photos. I am hooked to this idea of a breakfast.
Thank you Ansh – whole foods are so naturally beautiful that it makes my job easy when taking pictures. This dish is such a nice way to start the day off, with protein, fiber, and heart healthy fat to start the day.
Mireya @myhealthyeatinghabits says
I just love the miso butter recipe! I’ve been trying to get my son off of mayo for the longest time and I finally got him eating miso/pepper mayo instead. Now if I could just get him to make his own.
Jill~a SaucyCook says
What a beautiful photo and dish Jeanette and such great info! If this tastes half as good as it looks I’m all over this recipe!
Thanks Jill – I can guarantee that this tastes at least half as good as it looks. My son said it was one of the best breakfasts he’s ever had – from a discerning eater, that was a true compliment.
Emily @ SageRecipes says
With ingredients like avocado, eggs, and miso butter this dish had to be so creamy and delicious! It’s full of power foods too! Can’t go wrong with this recipe! Sounds great!
Emily, I couldn’t agree more – you really can’t go wrong with a dish full of power foods.
Avocado? Love. Eggs? Love. Butter? Love. All good here!
Janae Cooprider says
Oh that looks delish!
Alyssa (Everyday Maven) says
That looks fantastic Jeanette! I have been grilling avocados and filling them with crabmeat and a bit of pico de gallo. Once I get sick of it, I am trying this!
Alyssa, avocados+crabmeat+pico de gallo – sounds fantastic. I’m not sure you could ever get sick of that, but if you ever do, hope you try this. It’s really a fantastic combination.
I’ve been wanting to try this, too. I love the miso butter addition. Gorgeous.
Sylvie @ Gourmande in the Kitchen says
What a cool idea, I’ve never seen this before but have to try!
Shaina and Sylvie, I hope you try this, I can’t even begin to describe the mouth feel of this creamy combination.
Kristi Rimkus says
I love this recipe – it makes such an impressive presentation!
I love the combination of avocado and egg yolk together…it’s just so good. I’m loving this as a breakfast option!
Shirley @ gfe says
I love the egg in the avocado concept! 🙂
Martha@ Simple Nourished Living says
What a beautiful informative post. I knew I liked avocados, but after learning so much more about their nutritional benefits, I’m looking forward to making them a more regular part of our diet. I’ve bookmarked this baked egg with miso butter recipe to try soon. Still not sold on the idea of warm avocado, but am going to take your word for it!
Alison @ Ingredients, Inc. says
omg love this! I hope you’re having a great week!
Magic of Spice says
That looks incredible, and I love this miso butter!
Melissa M says
Can you tell me how the miso butter in the avocado dish gets the red color?
Melissa – it’s from the miso.
The egg baked in avocado recipe looks delicious and is one I’ve been meaning to try and this just reminded me to
Thanks so much!
I hope you enjoy this!