Do eggs and avocado taste good together?

Eggs and avocado are two incredibly versatile and nutritious foods that are delicious on their own, but can they be combined to make an even tastier treat? There are several factors to consider when deciding whether to pair eggs and avocado.

Nutritional benefits

Both eggs and avocados are nutritionally dense foods. Here is a breakdown of some of the key nutrients found in each:

Nutrient	1 large egg	1/2 medium avocado
Calories	72	114
Total fat	5g	10g
Protein	6g	2g
Vitamin K	0% DV	21% DV
Folate	5% DV	14% DV
Potassium	2% DV	10% DV

As you can see, eggs provide protein, folate and other B vitamins. Avocados offer healthy fats, vitamin K, potassium and fiber. By pairing them together, you get a combination of protein, healthy fats and several important micronutrients.

Potential health benefits

Beyond just their nutritional profiles, research has found that eating eggs and avocados may have additional health benefits:

Eggs

• High in antioxidants like lutein and zeaxanthin, which helps protect eye health (1).
• Contain choline, an essential nutrient that supports brain and liver health (2).
• Provide high-quality protein to help build muscle, lose weight and feel full (3).

Avocados

• Loaded with compounds like carotenoids, tocopherols and polyphenols, which have antioxidant and anti-inflammatory properties (4).
• May improve cholesterol levels and lower heart disease risk (5).
• Could help regulate blood sugar levels and support gut health with their fiber content (6).

Combining eggs and avocado in one dish means you can maximize the unique health benefits of each at the same time.

Taste and texture

Now onto the most important factors when deciding whether two foods go well together: taste and texture.

Eggs are incredibly versatile. They can be prepared in many different ways, all resulting in varied textures and flavors. For example, scrambled eggs, fried eggs, hard-boiled eggs, omelets and frittatas all have their own distinct tastes and textures.

Avocados also have a unique creamy, rich and buttery flavor. They can be mashed, sliced, diced or even eaten plain with a spoon. Their texture changes slightly as they ripen, going from firm to soft and creamy.

When combining eggs and avocado, be mindful of the preparation method for each ingredient. For optimal flavor and mouthfeel, balance the richness of the avocado with the egg’s texture.

Some combinations that work well include:

• Mashed or sliced avocado on toast topped with a fried or poached egg
• Diced avocado sprinkled into an omelet
• Sliced avocado in an egg salad or deviled egg filling
• Avocado chunks in an egg frittata

On the other hand, boiled egg slices on top of plain mashed avocado or scrambled eggs with a whole avocado slice mixed in may not provide as pleasant of a texture combination.

Potential drawbacks

While eggs and avocado can complement each other nicely when used in moderation, there are some potential downsides to consider:

• High in fat and calories: Both foods are relatively high in fat and calories. Portion control is key to prevent excess calorie intake.
• Risk of foodborne illness: Raw eggs carry a small risk of salmonella contamination. Pregnant women, young children and those with compromised immune systems should avoid raw eggs.
• Oxidation: Once avocados are cut open, they tend to oxidize and turn brown quickly. For best flavor and texture, use immediately.
• Potential food sensitivities: While uncommon, some people may have sensitivities or allergies to eggs or avocados.

How to store eggs and avocado

To get the most out of your eggs and avocado, it’s important to store them properly to maintain freshness and prevent waste.

Storing eggs

• Keep eggs in their carton in the fridge. The carton helps prevent moisture loss and contamination.
• Store in the main body of the fridge, not the door where temperatures fluctuate more.
• Use within 3-5 weeks for best quality.
• To freeze eggs, beat lightly then freeze in a freezer bag or airtight container.

Storing avocado

• Ripe, ready-to-eat avocados can be kept in the fridge up to 2 days before use.
• To ripen faster, place in a brown paper bag with a banana or apple which will release ethylene gas.
• Avocados can be frozen either whole or sliced/diced once peeled. Coat with lemon or lime juice first to prevent oxidation.
• Store unused cut avocado with the seed still in it and plastic wrap pressed onto the surface to minimize browning.

Simple recipes using eggs and avocado

Here are a few straightforward recipes that highlight the delicious combination of eggs and avocado:

Baked Eggs in Avocado

Ingredients:

• 2 medium ripe avocados, halved and pitted
• 4 eggs
• 2 tbsp milk or cream
• 1 tsp olive oil
• Salt and pepper to taste
• Fresh parsley, chopped (optional garnish)

Instructions:

1. Preheat oven to 425°F.
2. Scoop a little avocado out of each half to make room for the egg.
3. Crack one egg into each avocado half over a small bowl, taking care not to break the yolk.
4. Brush or drizzle oil over the egg whites.
5. Place avocados on a baking sheet.
6. Bake for 15-20 minutes until egg whites are set but yolks are still runny.
7. Optionally garnish with chopped parsley.

Avocado Egg Salad

Ingredients:

• 4 hard boiled eggs, peeled and chopped
• 1 avocado, pitted and diced
• 1 stalk celery, diced
• 2 tbsp mayonnaise
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a medium bowl, mash together eggs, avocado, celery, mayonnaise, mustard, lemon juice and salt.
2. Mix until evenly combined but still chunky.
3. Season with additional salt and pepper if desired. Serve on bread, crackers or lettuce.

Tex-Mex Breakfast Tacos

Ingredients:

• 4 eggs
• 1/4 cup milk
• Salt and pepper
• 1/2 tbsp olive oil
• 4 small corn tortillas
• 1/2 avocado, sliced
• 2 tbsp salsa
• 2 tbsp crumbled feta or cotija cheese
• Cilantro (optional garnish)

Instructions:

1. Whisk eggs together with milk, salt and pepper.
2. Heat oil in a skillet over medium heat. Pour in egg mixture and scramble until cooked through, about 2-3 minutes.
3. Warm tortillas in a dry skillet or microwave for 30 seconds.
4. Build tacos by topping tortillas with egg scramble, avocado slices, salsa, cheese and cilantro if desired.

Conclusion

Eggs and avocado can make a highly nutritious and delicious pairing when used thoughtfully in recipes. Their diverse textures and flavors complement each other nicely. Combining eggs and avocado can offer the health benefits of both including protein, healthy fats and important micronutrients.

For best results, be mindful of which preparation methods work well together and portion sizes to keep calories in check. With the right recipe, eggs and avocado can come together to make a tasty and well-balanced meal or snack.