Low-Carb 23-Minute Egg and Avocado Cups

Halved Hass avocados with enlarged cavities set in a baking dish

Low-Carb 23-Minute Egg and Avocado Cups

Halve an avocado, crack an egg into the hollow, and bake. These low-carb egg and avocado cups take about 5 minutes of hands-on prep and 15-18 minutes in the oven, so plan on 20-23 minutes total. Each serving has about 2.1 g net carbs before toppings. Check that the eggs reach 160°F with a food thermometer, or use the air fryer variation.

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Prep Time 5

Cook Time 18

Total Time 23

Servings: 4 people

Course: Breakfast

Cuisine: American

Calories: 233

Ingredients Method Notes

Ingredients

2 large ripe Hass avocados
4 large eggs
¼ teaspoon salt
¼ teaspoon black pepper
1 teaspoon fresh lime or lemon juice optional
Optional toppings: shredded cheddar or crumbled feta cooked bacon, salsa, chives, cilantro, sliced jalapeño

Method

Preheat the oven to 375°F.
Halve the avocados and remove the pits. Scoop out 1-2 tablespoons of flesh from each half to make an egg-sized cavity. Brush the cut surfaces with lime or lemon juice if using.
Arrange the halves in a baking dish, wedging crumpled foil around any that tip.
Crack one egg into a small cup, then pour it slowly into each cavity, stopping before it reaches the rim. Season with salt and pepper.
Bake for 15-18 minutes, until the whites are opaque and the yolk is firm. Insert a food thermometer into the center of the egg; for a fully safe egg dish, it should read 160°F. If lower, bake 2 more minutes and recheck.
Air fryer variation: cook at 375°F, start checking around 8 minutes and continue until the egg reaches 160°F. Timing varies by appliance.
Cool for 2 minutes, add toppings and serve.

Notes

5-minute prep does not mean 5-minute total time.
Scoop enough avocado to hold the egg.
Keep the avocado halves stable in the dish.
Verify 160°F for egg safety.
Refrigerate leftovers promptly and use within 3-4 days.
Reheating will firm the yolk.