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[Recipes] Class Up Your Egg Game With The Mouthgasmic, Explosively Delicious Eggocado

Eggs and avocado. There might not be a more impossibly delicious combo anywhere in this universe. That’s a proven fact. And stir up a spicy Bloody Mary on the side and it’s officially GAME OVER. The holy trifecta, incarnate.

In *most* breakfast worlds, eggs usually get all of the play and serve as the delivery mechanism for the avocado; whether that’s as a side to the sunny-side up variety or as a garnish to a fat dish of huevos rancheros. We’re going green and flipping the food script.

Originally birthed out of Tim Ferris’ The 4-Hour Chef, the Eggocado is a cult foodie’s dream. Mouthgasmic, explosively delicious, and ridiculously basic — it’s a quick way to throw a fresh twist on the monotonous, colorless egg creations you’ve likely been whipping up for years. Plus, it’s an easy way to fit more avocado into your life; doable for even the most remedial chefs.

More avocado = more happiness. And consequently, better health — they’re loaded with healthy fats (mono & polyunsaturated), fiber, vitamin C, vitamin K, and potassium; and came in at #3 in our amended Fruit Health Power Rankings.1

Together, the Eggocado packs the LEAN trifecta of protein, healthy fats, and fiber; sans any carbs whatsoever (each serving only has 2g net carbs).

Grab a few basic ingredients and get funky — we’re Eggocado-ing.


The Eggocado — Ingredients:

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  • 2 avocados
  • 2 extra large eggs
  • 1/2 fresh lemon
  • Salt & pepper
  • Cumin, paprika, cayenne
  • *Optional — sriracha, hot sauce, pica de gallo, cheese, etc.



The Eggocado — Step-by-Step Directions:

Total Time: 25 minutes | Servings: 4 (makes 4 eggocado halves)


1. Preheat the oven to 425º. Grab a sharp knife, cutting board, and a frying pan or baking tray.


2. Cut two avocados down the center into even halves.


3. Using a sharp knife, carefully de-pit both avocado halves.

Chop the pit so that the knife digs in firmly. Hold the avocado half with one hand and twist the knife with the other — the pit should pop right out and leave the “bowl” clean and intact.



4. Flip the halves over and trim off a thin slice from the bottom. Pretend that it’s avocado carpaccio.

Cutting off the bottom creates a flat edge and lets the avocados sit upright, that way all of the egg-y deliciousness won’t spill out.



5. Crack two eggs into a measuring cup and whip briskly until it’s consistent. To your own taste, add a dashing of salt & pepper and a few squirts of Cholula, Frank’s, Tabasco, Sriracha etc. directly into the egg mixture.


6. Place the avocado halves on a frying pan or baking tray, and pour the egg mixture evenly into each half. It’s okay — and encouraged — if the egg spills around the rim.




7. SPICE IT UP! Squirt on a little bit of fresh-squeezed lemon — that’s mainly to prevent oxidation and the avocados from getting brown — and then sprinkle the tops with salt and pepper, cumin, paprika, and a dusting of cayenne.



8. Pop the pan/tray in the oven for 18 minutes — it should be roughly the equivalent of a runny, sunny side up egg once it’s done. Feel free to cook it longer if you like your eggs more well-done.


9. ENJOY PROFUSELY. Cayenne + cumin + paprika + hot sauce + S&P is just one possible combo.

Like you’d do with a loaded omelette or fried eggs — get creative and EXPERIMENT! Cheese, pico de gallo, salsa, and turkey bacon bits are just a few possible add-ons to infuse additional layers of flavor.




The Eggocado — Nutrition:

*Per serving; the recipe makes 4.

  • Calories — 201
  • Total Fat — 17.5
  • Carbs — 8.5g
  • Fiber — 6.5g
  • Net Carbs — 2g
  • Sugar — .5g
  • Protein — 6g
  • Vitamin C — 16%
  • Vitamin E — 11%
  • Vitamin K — 26%
  • Potassium — 15%

Bryan DiSanto

Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP
Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, a culinary student at Le Cordon Bleu – Paris, an ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

He also contributes to Men's Health Magazine.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.
Bryan DiSanto

Follow Lean It UP on  Twitter Facebook and  Pinterest for real-time fitness/nutrition tips, advice, info and updates.



References, Notes, Links

  1. NutritionData — Avocado []


  • Jordan

    I love it!

    • Bryan DiSanto

      Thanks J, give it a shot.

  • Dave Keirstead

    Just made these for the first time, soooooooo good! Question: do you eat the avocado skins?

    • Bryan DiSanto

      I’ve never actually tried to be honest, but I’m sure you could after they’re baked. Mmmmmmm, FIBER! If you do, let me know.

      • Dave Keirstead

        I’ve now made these a few times and did try it. It’s a bit strange but I have been able to get down about half an avocado worth of skin each time when baking 4 halves. I think I’ll mostly stick to the deliciousness inside.

        • Bryan DiSanto

          Hahaha, like a banana or orange, I think it’s probably best to stick with what’s inside. Much respect for testing it out though. You’re a brave, brave man.

    • George

      Avocado’s are highly sprayed so make sure you wash the skin before placing them in the oven

  • Ana

    Would this be better as a pre-or post- exercise snack?

    • Bryan DiSanto

      It’s not really ideal around a workout — you’re better off having it for breakfast or as an anytime meal. That said, the protein in the eggs is great post-workout, so feel free to indulge then.

      • Harry Greb

        Actually it would make a great pre, or post workout meal. At least a great supplement to a post-workout meall, and the fats on its own would make a good pre-workout snack.

        Randy COuture sometimes said he’d just eat an avocado before his workouts. GREAT source of energy.

        • Bryan DiSanto

          IMO it really depends on the type of training you’re doing, but it undoubtedly can be a legit fuel source.

  • Crazy About Eggs & Avocados

    Can you just crack the whole eggs in side the avocado and bake that way to get like sunny side up eggs in the avocado whole?

    I’d also try making the avocado whole a lil bigger by scraping out a lil, than putting ingredients: chopped bacon bits or sausage, mushrooms & onions in the with the scrambled eggs, pour in hole, and top with finely shredded Mexican cheese blend and bake. Sort of a “frittat-acado”…frittata in an avacado? Then top the finished baked frittat-acado with pico de gallo, rest of avacado, and maybe sourcream? Yummy!

    I say the variations can be endless! (o:

    • Bryan DiSanto

      OHMYGOD that sounds so delicious. Go for it. You can definitely just crack the eggs in whole and bake that way.

      It’s such a versatile recipe, keep experimenting.

  • Cassandra Petty

    My life just changed…

    • Bryan DiSanto

      Yes, yes it did :)

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