Baked Avocado Eggs with Herbs
A protein-rich, low-glycemic breakfast combining creamy avocados with perfectly baked eggs—ideal for stable blood sugar and sustained morning energy.
This baked avocado egg recipe is a nutritional powerhouse designed for optimal blood sugar management. By combining healthy monounsaturated fats from avocados with high-quality protein from eggs, this dish provides sustained energy without causing glucose spikes. The absence of refined carbohydrates makes it an ideal choice for anyone monitoring their glycemic response.
Avocados are a low-glycemic superfood with a GI of approximately 15, meaning they have minimal impact on blood sugar levels. Their rich fiber content (about 7g per avocado) and healthy fats slow digestion and promote satiety for hours. The eggs add complete protein, which further stabilizes blood sugar by preventing rapid glucose absorption. This combination creates a metabolically favorable meal that keeps insulin levels steady.
For optimal results, enjoy this dish as part of a balanced breakfast. The protein and fat content makes it perfect for breaking an overnight fast, as it won't trigger the blood sugar rollercoaster that high-carb breakfasts often cause. Pair with a small serving of berries or a side of leafy greens to add antioxidants and additional fiber. This recipe is naturally gluten-free, grain-free, and keto-friendly, making it suitable for various dietary approaches to blood sugar management. Each serving consists of one avocado half with one egg, providing approximately 250 calories with minimal carbohydrates and excellent nutrient density for stable glucose levels throughout your morning.
Impacto no açúcar
Minimal to negligible blood sugar impact. This meal combines healthy fats from avocado with protein from eggs, resulting in extremely stable blood sugar levels and sustained energy for 4-5 hours with virtually no glucose spike.
Dicas de açúcar
- ✓ Eat this meal slowly and mindfully to maximize satiety and allow the healthy fats to signal fullness
- ✓ Consider pairing with a small portion of non-starchy vegetables like spinach or tomatoes for added fiber and micronutrients
- ✓ This is an ideal breakfast choice - the high fat and protein content will keep blood sugar stable throughout the morning without any mid-morning crash
🥗 Ingredientes
- 3 pcs large ripe avocados, at room temperature
- 6 pcs medium eggs
- 0.5 tsp sea salt
- 0.25 tsp freshly ground black pepper
- 2 tbsp fresh herbs for garnish
- 3 pcs large ripe avocados, at room temperature
- 6 pcs medium eggs
- 0.5 tsp sea salt
- 0.25 tsp freshly ground black pepper
- 2 tbsp fresh herbs for garnish
👨🍳 Instruções
- 1
Preheat your oven to 425°F (220°C). Lightly coat two loaf pans with cooking spray or brush with olive oil to prevent sticking. Each pan will hold three avocado halves snugly.
- 2
Slice each avocado in half lengthwise, following the natural curve of the fruit. Gently twist the halves apart and carefully remove the pit by tapping it with a knife and twisting it out.
- 3
Using a spoon, scoop out approximately 1 to 1.5 tablespoons of avocado flesh from the center of each half, creating a wider cavity. Focus on widening the depression rather than deepening it, which allows the egg to nestle properly. Save the scooped avocado for topping or enjoy as a snack.
- 4
Arrange the avocado halves cut-side up in the prepared loaf pans, positioning them close together so they support each other and remain stable. This prevents them from tipping during baking.
- 5
Carefully crack one egg into each avocado cavity, allowing the yolk to settle in the center. Some egg white may overflow onto the avocado surface, which is perfectly normal and will cook beautifully.
- 6
Season each egg generously with sea salt and freshly ground black pepper according to your taste preferences.
- 7
Transfer the pans to the preheated oven and bake for 18 to 22 minutes. For runny yolks, aim for 18 minutes; for fully set yolks, bake the full 22 minutes. The egg whites should be opaque and firm when done.
- 8
Remove from the oven and let cool for 2 minutes. Garnish with fresh herbs, additional pepper, or your favorite low-glycemic toppings such as crumbled feta, diced tomatoes, or a drizzle of hot sauce. Serve immediately while warm.
📊 Nutrição por porção
| Por porção | Prato inteiro | |
|---|---|---|
| Calorias | 99 | 594 |
| Carboidratos | 13g | 79g |
| Açúcares | 0g | 3g |
| Açúcares naturais | 0g | 3g |
| Proteína | 5g | 29g |
| Gordura | 5g | 29g |
| Gordura saturada | 2g | 10g |
| Gorduras insaturadas | 3g | 19g |
| Fibra | 6g | 37g |
| Fibra solúvel | 2g | 11g |
| Fibra insolúvel | 4g | 26g |
| Sódio | 6496mg | 38977mg |
Resposta glicêmica prevista
E se você...
Modelo estimado — respostas individuais variam. Não é conselho médico.
🔄 Alternativas de baixo IG
While salt itself doesn't affect blood sugar, adding lemon zest provides vitamin C and polyphenols that can help slow glucose absorption and improve insulin sensitivity without adding carbohydrates
These specific herbs contain compounds that enhance insulin sensitivity and help regulate blood sugar levels - cinnamon compounds improve glucose metabolism, oregano has carvacrol which supports insulin function, and rosemary contains carnosic acid which helps stabilize blood glucose
These spices actively support blood sugar control - cayenne contains capsaicin which improves insulin response, turmeric has curcumin that reduces insulin resistance, and cinnamon directly lowers fasting blood glucose and improves glycemic response
Omega-3 enriched and pasture-raised eggs contain higher levels of omega-3 fatty acids which improve insulin sensitivity and reduce post-meal glucose spikes compared to conventional eggs, while maintaining the same low glycemic impact
🔬 A ciência por trás desta receita
This recipe is a blood sugar superstar, combining two of nature's most powerful glucose-stabilizing ingredients: avocados and eggs. With a glycemic load of just 1.0 and an estimated GI of 8, this dish creates virtually no blood sugar spike—making it an ideal choice for breakfast or any meal when you want sustained energy without the crash.
Avocados are packed with healthy monounsaturated fats and fiber (about 7 grams per half avocado), which dramatically slow down digestion and glucose absorption. When you eat carbohydrates alongside fat, your stomach empties more slowly, releasing sugar into your bloodstream gradually rather than all at once. The eggs add high-quality protein and additional healthy fats, further buffering any potential blood sugar rise. This protein-fat combination also triggers the release of hormones that signal fullness and help regulate insulin response, keeping your blood sugar stable for hours after eating.
The beauty of this recipe lies in what it doesn't contain: refined carbohydrates. Since the glycemic load measures both the quality and quantity of carbs in a serving, this dish scores exceptionally low because it's essentially carb-free. To maximize the benefits, enjoy this as your first meal of the day to set a stable metabolic tone, or pair it with a small portion of whole grain toast (eaten last) if you need more energy. The fresh herbs not only add flavor but contain compounds that may improve insulin sensitivity. For an extra glucose-stabilizing boost, take a 10-minute walk after eating—light movement helps your muscles absorb glucose without requiring additional insulin.