Baked Eggs in Avocado

Avocados are one of my favourite foods, packed full of the healthy fats we need. As I have cut down on meat a lot recently I have been trying to think of exciting breakfasts to substitute for a full Irish or sugary pancakes at the weekends. Avocados are filling as they are but once warmed take on a whole new texture and have almost a comforting appeal. The eggs provide me with the protein my diet may currently be missing out on from meat and will also keep me feeling full. Protein has the highest satiety level of all nutrients which is why we should always try include it.

For anyone wondering, dietary satiety is a feeling or state of being sated, full and satisfied after a meal. High protein diets are known to affect satiety in humans and are the basis for most commercial slimming products. Researchers have shown that proteins stimulate 'mu-opioid' receptors (MOR's) on nerves found in the walls of the portal vein, the major blood vessel that drains blood away from the gut. Peptides, the products of digested dietary proteins, block MOR's to curb appetite. These peptides transmit signals to the brain that are then directed back to the gut to trigger the release of glucose and suppress our desire to eat. 

I've sprinkled mine with some fresh chilli as I like a little heat in my meals to kick my metabolism into gear. I've also served this with some homemade low GI brown bread, let me know if you'd like the recipe! Try this out this weekend and if you feel you're missing something try adding a slice of smoked salmon, you won't be disappointed! 


  • 1 avocado per person
  • 2 medium eggs per person
  • Salt and black pepper to season
  • Sliced chilli 
  • A little fresh coriander

Cut the avocado in half and remove the stone. Remove a small amount of the flesh to create a larger well for your egg to sit in. Crack your eggs into a bowl and spoon the yolk into each half of the avocado, add some white until the well is full. You may not fit a whole egg in each half so keep the remainder and cook separately if desired. Season with salt and pepper and add your chilli. Pop on a baking tray, I usually scrunch some tin foil into little rings and sit the avocado in them on the tray so as they stand up and don't spill over. Cook at 180'c for about 12 minutes or until the egg is done to your liking. Serve with some toast and devour!