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Breakfast
Avocado Egg Boats
Baked eggs in avocado halves — protein and healthy fats with about 3g net carbs. Ideal first meal after a short fast.
- Net carbs
- ~3g
- Servings
- 2
- Prep
- 5 min
- Cook
- 15 min
Why this meal fits low carb
Avocado halves baked with eggs combine fat and protein in a single boat — filling enough for breakfast or a light dinner. Season aggressively; avocado alone can taste flat.
Swaps
Top with salsa or crumbled bacon. Use duck eggs if available for richer yolks.
Meal prep
Best cooked fresh. Halve avocados just before baking so they do not brown.
Ingredients
- 1 ripe avocado, halved and pitted
- 2 large eggs
- Salt, pepper, and everything bagel seasoning
- Optional: crumbled bacon or hot sauce
Instructions
- Preheat oven to 425°F (220°C). Scoop out a little extra avocado if needed so eggs fit.
- Place halves in a small baking dish so they stay upright.
- Crack one egg into each half. Season with salt and pepper.
- Bake 12–15 minutes until whites are set and yolks are to your liking.
Tips
Break a 16-hour fast with one half plus water or bouillon first if you are sensitive to rich foods.
Check the numbers
This recipe is about ~3g net carbs per serving and ~14g protein. Verify packaged ingredients and set your daily budget:
- Net carb calculator — label math for sauces, yogurt, sausages
- Keto macro calculator — daily protein / fat / carb targets
- More recipes under 10g net carbs
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Net carb and protein values are working estimates intended for the listed quantities and stated servings; they are not laboratory analyses or medical advice. Brands and substitutions can change the result. Verify packaged foods with our net carb calculator. https://metaboliclowcarb.com