Avocados and eggs are two incredibly healthy and versatile ingredients that can be combined in a variety of ways. Avocados are packed with healthy fats and eggs are loaded with protein, so together they make a nutritious pairing. But do their flavors really complement each other? And what are the best ways to eat avocados and eggs together? Here we’ll explore whether avocados and eggs are good together and provide some delicious recipe ideas for enjoying this dynamic duo.
Nutritional benefits of avocados and eggs
Avocados and eggs each offer stellar nutritional profiles on their own. By combining them, you get a powerhouse team of nutrients.
Nutrition in avocados
Avocados are rich in healthy fats. A single medium avocado contains 21 grams of fat, most of which comes from heart-healthy monounsaturated fatty acids (MUFAs) like oleic acid (1). Avocados are also a great plant-based source of fiber, with over 9 grams per medium fruit, as well as vitamin K, folate, vitamin C, potassium, and more (1).
The fat content in avocados is especially notable, considering that most fruits are very low in fat. The fatty acid profile of avocado oil has been shown to help reduce LDL cholesterol and lower triglyceride levels in some studies (2).
Nutrition in eggs
Eggs have been unfairly demonized for their cholesterol content, but they’re actually quite nutritious. One large egg contains about 6 grams of protein, as well as vitamins and minerals like selenium, choline, vitamin A, vitamin B12, phosphorus, and riboflavin (3).
The whites are composed almost entirely of protein, while the yolks also provide healthy fats, fat-soluble vitamins, and key antioxidants like lutein and zeaxanthin (4).
Overall, eggs are a complete, high-quality protein and contain a wealth of nutrients in proportion to their low calorie count.
Benefits of combining avocados and eggs
By pairing avocados and eggs, you get the benefits of both. Specifically:
– Healthy fats from the avocado
– Protein from the eggs
– Fiber, vitamins, and minerals from both ingredients
– Satiety from the combo of fat, protein, and fiber
Together, avocados and eggs can help support heart health, eye health, blood sugar control, weight management, and more.
Do avocados and eggs taste good together?
Now that we know avocados and eggs are nutritious, how do they taste together? Eggs are prized for their versatility to pair with many ingredients, while avocados have a smooth, rich creaminess.
Here’s an overview of how their flavors combine:
The soft, creamy texture of avocados blends nicely with the smooth, delicate texture of eggs. This makes them easy to incorporate together in recipes.
Avocados have a mild, nutty flavor that complements without overpowering the light egg flavor. When combined, the result is a pleasant, well-balanced taste.
The neutral flavors and blendable textures allow avocados and eggs to be used together in many types of dishes, both savory and sweet. They work well in breakfasts, sandwiches, salads, baked goods, and more.
Some people feel that avocados can make egg dishes taste too rich or fatty when overused. Using restraint is key to balance. Others dislike the texture of warm avocados when cooked with hot egg dishes. Cooling the avocados first can help.
Best ways to eat avocados and eggs together
From omelets to toast and beyond, avocados and eggs can be prepared together in endless tasty ways. Here are some of the top ways to enjoy the avocado-egg combo:
On avocado toast
Avocado toast is a popular breakfast, snack or light meal. Topping it with a fried, poached or boiled egg adds protein to balance out the carbohydrates from the toast. The creaminess of the avocado blends perfectly with the egg.
In an omelet or scrambled eggs
Eggs are a breakfast staple, and avocado is a fantastic addition. Simply dice some avocado and combine it with beaten eggs before cooking the omelet or scrambler. Adds nutrition without sacrificing fluffiness.
On a breakfast sandwich
Use mashed avocado in place of mayo or cheese on a breakfast sandwich. Layer it with fried or scrambled egg along with bacon, tomato, greens, etc. A tasty and balanced handheld meal.
In egg salad
For a twist on classic egg salad, mash in some avocado for a creamy, smooth texture and extra nutrition. Eat it as is or use it as a sandwich spread.
As a salad topper
Turn your salads into a full meal by topping them with halved, quartered, or sliced hard-boiled eggs. The avocado in the salad base pairs nicely with the egg.
On top of hashes or bowls
Try crowning dishes like breakfast hash, grain bowls, roasted veggie bowls, and zucchini noodles with a fried or poached egg. The runny yolk acts as a lush sauce over the veggies and avocado.
Quesadillas are quick, protein-packed snacks. Fill yours with sliced hard-boiled egg, avocado, cheese, spices, greens, etc. Cook until the cheese melts for a filling mini-meal.
Add chopped hard-boiled eggs and avocado cubes to bread doughs, muffins, scones, etc. They add moisture, richness, and nutrition to baked treats.
Potential downsides of eating avocados and eggs together
While avocados and eggs are healthy separately, some potential drawbacks exist to be aware of when pairing them:
High calorie content
Both avocados and eggs are relatively high in calories. While these are largely healthy fats and proteins, portion control is key if weight management is a goal.
Phytates in egg yolks
Egg yolks contain phytates that can bind to minerals like iron, zinc, magnesium and calcium and reduce their absorption. The vitamin C in avocados can help counteract this effect.
Avocados contain the amino acid tyramine, which can interact with MAOI medications and trigger high blood pressure in some individuals. Those on MAOIs should exercise caution when eating significant amounts of avocado.
Those with latex allergies may experience cross-reactivity to avocados. Be aware of potential mouth itching or swelling when combining avocado with eggs.
As with all fresh produce, avocados carry a small risk for contamination with dangerous bacteria like Salmonella or Listeria. Proper food safety precautions should be taken.
Recipe ideas for avocados and eggs
Here are some delicious recipes that highlight the pairing of avocados and eggs:
Avocado toast with fried egg
– 2 slices whole grain bread, toasted
– 1 ripe avocado, mashed
– 2 eggs
– Salt, pepper, red pepper flakes (to taste)
– Chopped cherry tomatoes (for garnish)
1. Toast bread to desired crispness. Spread mashed avocado onto each toast slice.
2. Fry eggs in olive oil or butter over medium heat until whites are set and yolks are still runny.
3. Top each avocado toast with a fried egg.
4. Season with salt, pepper and red pepper flakes.
5. Garnish with chopped cherry tomatoes.
Tex-Mex breakfast tacos
– 8 small corn or flour tortillas
– 4 eggs, scrambled
– 1/2 avocado, sliced
– Hot sauce
– Cheese (optional)
1. Scramble eggs in oil or butter over medium heat. Add salt and pepper as desired.
2. Warm tortillas in skillet, microwave or oven.
3. Assemble tacos by layering egg and avocado slices in tortillas.
4. Top with salsa, hot sauce, and cheese if desired.
Egg & avocado salad sandwiches
– 6 hard boiled eggs, chopped
– 1 avocado, diced
– 1/4 cup mayo
– 2 Tbsp lemon juice
– 1 tsp Dijon mustard
– Salt and pepper, to taste
– Bread or lettuce leaves
1. Cut hard boiled eggs into small pieces and transfer to a bowl.
2. Dice the avocado and add to the bowl.
3. In a small bowl, whisk together the mayo, lemon juice and mustard. Pour over the egg and avocado mixture.
4. Gently toss to combine. Season with salt and pepper.
5. Serve egg salad between bread slices or lettuce leaves.
Avocados and eggs can be an extremely tasty, good-for-you combination when enjoyed in moderation. Their mild, complementary flavors allow them to be paired in diverse ways for breakfasts, snacks, salads, sandwiches and more.
Just be mindful of potential drawbacks like high calories or medication interactions in some individuals when consuming this duo. When preparing avocado-egg dishes, utilize proper food safety practices as well.
At the end of the day, pairing these two nutritional powerhouses can be a great way to add extra vitamins, minerals, antioxidants, healthy fats and protein to your diet. Get creative in the kitchen with these recipes and ideas for savoring eggs and avocados together.