You can look beyond toast for equally satisfying and heart-healthy breakfast options. In fact, there are plenty of other delicious avocado breakfast recipes that provide the nutrients you need in the morning.
Avocados are a rich source of monounsaturated fatty acids (MUFA), which are considered healthy fats. Not to mention, the humble avocado is also packed with essential vitamins, including folate and vitamins B6, A, and E.
The type of fat you eat for breakfast can influence your heart health, according to a June 2020 study in Nutrients.“When MUFAs like those found in avocados are eaten in the morning, they can lower ‘bad’ LDL cholesterol and raise ‘good’ HDL cholesterol, which may reduce the risk of heart disease,” says Jaime. Johnson, RDN.
Avocados are also high in fiber: each fruit contains about 14 grams, according to the USDA. “Eating more fiber may also reduce your risk of heart disease,” Johnson says.
With that in mind, we’ve researched some delicious and nutrient-dense avocado breakfast recipes that deserve a spot on the menu. Scroll down for the dishes you must try.
1. Mexican-Inspired Egg and Avocado Breakfast Cups
“These Mexican-inspired breakfast cups are perfect for a quick and nutritious breakfast on the go,” says Ashley Petrie, RDN, LDN. “The eggs provide a good source of protein, while the black beans and avocado provide some fiber and healthy fats.”
To add more fiber to this avocado breakfast recipe, Petrie recommends upping the black beans to one cup and using only 1/2 cup corn.
2. Avocado Breakfast Salad
“Breakfast salads are a wonderful way to start your day with a huge dose of nutrition,” says Petrie. “There’s nothing more satisfying than a fresh, well-balanced salad. Adding avocado to a breakfast salad will keep you feeling full for hours after your meal thanks to the fat and fiber wholesome it provides.”
This salad offers an impressive 14 grams of fiber, which meets about half of your daily nutrient needs. You’ll also get 18 grams of filling fiber. Ingredients like butternut squash, apple slices, fresh avocado, red onion, walnuts, hemp seeds, and an egg make for a balanced and satisfying meal.
3. Mango Avocado Smoothie
Avocado and mango are the base of this creamy and refreshing drink. A touch of lime, vanilla, and just a few sweet dates add to its tangy yet sweet appeal.
“This smoothie is packed with tropical flavors and healthy fats,” says Sophia Condic, RDN. “Plus, the natural sweetness of dates and mangoes makes this smoothie a great drink any time of the day.”
With 5 grams of protein and 13 grams of fiber (avocado provides nearly 5 grams), this smoothie will surely satisfy you.
4. Egg, Greens and Avocado Breakfast Bowl
“The Avocado Breakfast Bowl recipe is a great, quick meal filled with nutritious greens. The focus is on vegetables and protein, which keep calories low and nutrients high. high,” says Blanca Garcia, RDN.
Adding cauliflower to this breakfast bowl gives it extra texture, fiber and important vitamins. To get a little more carbs and healthy fats into the mix, Garcia suggests increasing the avocado to 1/3 to 1/2 of the fruit.
If you want a quick breakfast high in protein and heart-healthy fats, these avocado deviled eggs can definitely do the trick.
This recipe replaces mayo with creamy avocado, eliminating saturated fat and adding dietary fiber and monounsaturated fat – a winning combination for heart health. With just a handful of ingredients, you can make these delicious egg bites in just 15 minutes.
6. Avocado smoothie with grape juice
“A lot of people don’t think of using avocado in smoothies, but the creaminess of an avocado lends itself so well,” says Amy Gorin, RDN, plant-based inclusive dietician and owner of Master the Media. in Stamford, CT.
“Because this smoothie contains edamame and avocado, you get plant-based protein as well as heart-healthy fats from avocado.”
This smoothie combines creamy avocado with frozen bananas and 100% purple Concord grape juice, giving it a sweet and tangy twist. Grape juice is full of polyphenols, which are plant compounds that are linked to a myriad of health benefits, including improved circulation and heart health,
And finally, a few mint leaves make this smoothie a refreshing start to your morning.
7. Cheese, Egg and Ham and Avocado Breakfast Sandwich
At first glance, this avocado breakfast sandwich might look like fast food, but it doesn’t contain anything you’d probably be better off avoiding.
The fact that it’s homemade ensures you can choose quality ingredients, like fresh, creamy avocado and perfectly sliced ham, cheese, and tomatoes.
If you want to lighten up this sandwich, you can swap some of the cheese for crispy lettuce and/or tomato and reduce some of the meat. When choosing your deli meat, look for one that is low in sodium and nitrate free.
8. Skillet Potato and Egg Skillet with Avocado
When it’s time for lunch and you don’t want to clean up a bunch of dishes, a one-pan meal is a great choice.
Not only can you cook a complete breakfast for a group in one pan, but you can be sure it provides high nutritional value and filling flavor with this recipe.
“This colorful avocado breakfast skillet is a great and healthy recipe,” says Garcia. “All of the ingredients in it provide a balance of carbs, protein, and fat. To up the healthy fats and carbs a bit, you can add an extra diced avocado to make sure you have some in every meal. bite.”
9. Chocolate Avocado Protein Smoothie
With an avocado breakfast recipe like this, breakfast dessert can take on a whole new meaning. This delicious drink proves that drinking a chocolate smoothie for breakfast can also be very delicious and nutritious.
Adding 1/2 ripe avocado to the mix gives you heart-healthy fats, lots of fiber, and potassium. In fact, this delicious smoothie offers an impressive 8 grams of fiber and 27 grams of protein. (Although depending on the protein powder you use, this number may vary.)
10. Vegetarian breakfast tacos
Thanks to this recipe, yes, you can eat tacos for breakfast. These convenient pockets are filled with beans, cabbage and fiber-rich avocado chunks. You’ll also get a healthy dose of complex carbs and protein from beans.
The salsa and herbs in this recipe give it a new flavor that is sure to awaken the taste buds.
And if you want to make it vegan, just skip the cheese. The mild flavor and buttery mouthfeel of the avocado is enough to complement the spiciness of this dish.
11. Baked Eggs with Avocado
Edible bowls are handy for meals on the go when you’re rushing in the morning. And if you’re looking for low carb options, this recipe is ideal.
Each avocado half serves as a “bowl,” providing you with healthy fats, fiber, and protein. Perfectly cooked eggs in the center are a good source of vitamins D and B12, choline and even more protein.
Just bake one of these bowls in the morning, and you’ll be ready until lunch.
12. Avocado Corn and Bacon Fritters
Don’t let the name get you down – these crispy golden donuts are more nutritious than you think.
Corn is a source of complex carbohydrates. Egg and vegetables (peppers and onions) help balance this meal. Slices of avocado round it all out with heart-healthy fats and fiber.
These donuts alone provide 22 grams of carbs, 3 grams of fiber, and 11 grams of protein. But you can also serve them with eggs of any style for even more protein.