In addition to toast, you can find an equally satisfying and heart-healthy breakfast option. In fact, there are many other delicious avocado breakfast recipes that provide you with the nutrients you need in the morning.
Avocados are a rich source of monounsaturated fatty acids (MUFAs), which are considered healthy fats. Not to mention, the humble avocado is also full of essential vitamins, including folic acid and vitamins B6, A, and E.
The type of fat you eat for breakfast can affect your heart health, according to a June 2020 study in The Journal.Nutrients.“When MUFAs, like those found in avocados, are consumed in the morning, it can lower “bad” LDL cholesterol and increase levels of “good” HDL cholesterol, which may reduce the risk of heart disease,” says Jamie Johnson, RDN.
Avocados are also rich in fiber, with each fruit containing about 14 grams of fiber, according to the USDA. “Eating more fiber can also reduce the risk of heart disease,” says Johnson.
With that in mind, we’ve found some delicious and nutritious avocado breakfast recipes that deserve a spot on the menu. Scroll down to find the dishes you need to try.
1. Mexican-style breakfast cups with egg and avocado
“These Mexican-inspired breakfast cups are perfect for a quick, nutritious takeaway breakfast,” says Ashley Petrie, RDN, LDN. “Eggs are a good source of protein, while black beans and avocados are small amounts of fiber and healthy fats.”
To add more fiber to this avocado breakfast recipe, Petri recommends increasing the amount of black beans to one cup and using only 1/2 cup of corn.
2. Avocado salad for breakfast
“Breakfast salads are a great way to start your day with a huge serving of nutrients,” says Petri. “There is nothing more satisfying than a fresh, well-balanced salad. Adding an avocado to your breakfast salad will keep you feeling full for hours after eating thanks to the healthy fats and fiber it contains.”
This salad offers an impressive 14 grams of fiber, which is about half of your daily nutrient needs. You will also receive 18 grams of filler. Ingredients such as butternut squash, apple slices, fresh avocado, red onion, walnuts, hemp seeds and egg make it balanced and filling.
3. Mango and Avocado Smoothie
Avocado and mango form the basis of this creamy refreshing drink. A touch of lime, vanilla and a few sweet dates make it tangy sweet.
“This smoothie is loaded with tropical flavor and healthy fats,” says Sofia Kondik, RDN. “Plus, the natural sweetness of dates and mango makes this smoothie a great drink any time of the day.”
With 5 grams of protein and 13 grams of fiber (an avocado provides almost 5 grams), this smoothie is sure to leave you satisfied.
4. Breakfast bowl with eggs, greens and avocado
“The Avocado Breakfast Plate Recipe is a great quick meal full of nutritious greens. The focus is on vegetables and protein, which is low in calories and high in nutrients,” says Blanca Garcia, RDN.
Adding cauliflower to this breakfast bowl adds extra texture, fiber, and important vitamins. To add a little more carbs and healthy fats to the mix, Garcia suggests increasing the amount of avocado from 1/3 to 1/2 a fruit.
If you want a quick breakfast with lots of protein and heart-healthy fats, these Avocado Stuffed Eggs are definitely the way to go.
This recipe replaces mayonnaise with creamy avocado, removing saturated fat and adding dietary fiber and monounsaturated fat—a winning combination for heart health. With just a few ingredients, you can cook these delicious egg slices in just 15 minutes.
6. Avocado smoothie with grape juice
“Many people don’t think of using avocados in smoothies, but the creamy flavor of an avocado is a great fit,” says Amy Gorin, RDN, an inclusive plant-based nutritionist and owner of Master the Media in Stamford, Connecticut.
“Because this smoothie has edamame and avocado, you’re getting plant-based protein along with the heart-healthy fats from the avocado.”
This smoothie combines the creamy taste of avocado with frozen bananas and 100% purple concord grape juice for a sweet and tangy twist. Grape juice is full of polyphenols, plant compounds that have been linked to a host of health benefits, including improved circulation and heart health.
And finally, a few mint leaves will make this smoothie a refreshing start to your morning.
7. Cheesy egg, ham and avocado sandwich for breakfast
At first glance, this avocado breakfast sandwich might look like fast food, but it’s nothing to avoid.
The fact that this is a homemade dish ensures that you can choose quality ingredients such as creamy fresh avocado and perfectly sliced ham, cheese and tomatoes.
If you want to lighten up this sandwich, you can substitute some of the cheese for crispy lettuce and/or tomatoes and cut back on the meat. When choosing deli meats, look for meats that are low in sodium and free of nitrates.
8. Spicy Potato and Egg in the Avocado Breakfast Pan
When it’s breakfast time and you don’t want to wash a bunch of plates, eating from one pan is great.
Not only can you prepare an entire group breakfast in one pan, but you can be sure that this recipe delivers high nutritional value and satisfying taste.
“This colorful breakfast avocado pan is a great and healthy recipe,” says Garcia. “All the ingredients in it provide a balance of carbohydrates, proteins and fats. For a little boost in healthy fats and carbs, you can add an extra diced avocado to ensure you’re getting them with every bite.”
9. Chocolate Avocado Protein Shake
With this avocado breakfast recipe, breakfast dessert can take on a whole new meaning. This delicious drink proves that a chocolate smoothie for breakfast can be delicious and nutritious.
Adding 1/2 a ripe avocado to the mix gives you some heart-healthy fats, lots of fiber and potassium. In fact, this delicious smoothie contains an impressive 8 grams of fiber and 27 grams of protein. (Although this number may vary depending on the protein powder you use.)
10. Vegetarian tacos for breakfast
Thanks to this recipe, yes – tacos can be eaten for breakfast. These handy pockets are filled with beans, kale 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 fresh flavor that is sure to wake up those taste buds.
And if you want to make it vegan, just skip the cheese. The mild avocado flavor and buttery texture is enough to complement the spices in this dish.
11. Baked eggs in avocado
Edible bowls are handy for eating on the go when you’re in a hurry in the morning. And if you’re looking for low carb options, this recipe is perfect.
Each half of an avocado doubles as a “bowl,” giving you healthy fats, fiber, and some protein. The perfectly cooked eggs in the center are a good source of vitamins D and B12, choline, and even more protein.
Just one of these baked plates in the morning and you’ll be ready before dinner.
12. Corn Bacon Pancakes with Avocado
Don’t let the name fool you – these golden crispy pancakes are more nutritious than you think.
Corn is a source of complex carbohydrates. Egg and vegetables (bell peppers and onions) help to balance this dish. Avocado slices are loaded with heart-healthy fats and fiber.
On their own, these pancakes contain 22 grams of carbs, 3 grams of fiber, and 11 grams of protein. But you can also serve them with any style of egg for even more protein.