You can look beyond toast for some equally satisfying, heart-healthy breakfast options. There are even plenty of other yummy avocado breakfast recipes that provide 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 packed with essential vitamins, including folate 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 nutrients†“When MUFAs like those in avocados are eaten in the morning, it can lower LDL ‘bad’ cholesterol and raise HDL ‘good’ cholesterol, which can lower your risk of cardiovascular disease,” says Jaime Johnson, RDN†
Avocados are also high in fiber: Each fruit has about 14 grams, according to the USDA† “Eating more fiber may also reduce your risk of heart disease,” Johnson says.
With that in mind, we’ve rounded up a few delicious and nutritious avocado breakfast recipes that deserve a spot on the menu. Scroll down for the must-try dishes.
1. Mexican-Inspired Egg and Avocado Breakfast Cups
“These Mexican-inspired breakfast cups are perfect for a quick and nutritious takeout breakfast,” says Ashley Petrie, RDN, LDN† “The eggs are a good source of protein, while the black beans and avocado provide some fiber and healthy fats.”
To add more fiber to this avocado breakfast recipe, Petrie recommends increasing the black beans to one cup and using only 1/2 cup of corn.
2. Avocado Breakfast Salad
“Breakfast salads are a great way to start your day with a massive dose of nutrition,” Petrie says. “There’s nothing better than a fresh, balanced salad. Adding avocado to a breakfast salad will keep you feeling full for hours after your meal thanks to the healthy fats and fiber it provides.”
This salad offers a whopping 14 grams of fiber, which equates to about half your daily nutrient requirement. You also get 18 grams of filling fiber. Ingredients such as pumpkin, apple slices, fresh avocado, red onion, walnuts, hemp seeds and an egg make it a balanced and satisfying meal.
3. Mango Avocado Smoothie
Avocado and mango form the basis of this creamy, refreshing drink. A touch of lime, vanilla and just a few sweet dates add to its tangy yet sweet appeal.
“This smoothie is packed with tropical flavors and healthy fats,” says Sophia Condic, RDN. “In addition, the natural sweetness of the dates and mangoes makes this smoothie a great drink for any time of the day.”
With 5 grams of protein and 13 grams of fiber (the avocado provides almost 5 grams), this smoothie is sure to keep you satisfied.
4. Breakfast bowl with eggs, vegetables and avocado
“The avocado breakfast bowl recipe is a great quick meal full of nutritious veggies. The emphasis is on the veggies and protein, keeping the calories low and the nutrients high,” says Blanca Garcia, RDN†
The addition of cauliflower in this breakfast bowl gives it extra texture, fiber and important vitamins. To get some more carbs and healthy fats into the mix, Garcia suggests increasing the avocado from 1/3 to 1/2 of the fruit.
If you want a quick breakfast with lots of protein and heart-healthy fats, these Avocado Deviled Eggs can definitely fit the bill.
Swapping mayo for creamy avocado, this recipe removes saturated fat and adds dietary fiber and monounsaturated fats—a winning combination for heart health. With just a handful of ingredients you can make these tasty egg bites in just 15 minutes.
6. Avocado Smoothie With Grape Juice
“A lot of people don’t think of using avocado in smoothies, but the creaminess of an avocado lends itself so well to that,” says Amy Gorin, RDNan inclusive plant-based dietitian and owner of Control the media in Stamford, CT.
“Because this smoothie contains edamame and avocado, you’re getting plant-based protein along with heart-healthy fats from the avocado.”
This smoothie combines creamy avocado with frozen bananas and 100% purple concord grape juice, giving it a sweet and spicy twist. Grape juice is full of polyphenols, which are plant compounds that have been linked to a host of health benefits, including improved circulation and a healthy heart,
And finally, a few mint leaves make this smoothie a refreshing start to your morning.
7. Cheesy Egg, Ham, and Avocado Breakfast Sandwich
At first glance, this avocado breakfast sandwich may look like fast food, but it doesn’t contain the things you should probably avoid.
The fact that it’s homemade means you can choose high-quality ingredients, such as creamy, fresh avocado and perfectly sliced ham, cheese and tomato.
If you want to make this sandwich a bit lighter, you can exchange some of the cheese for crispy lettuce and/or tomato and shorten some of the meat. When choosing your deli meat, look for one that is low in sodium and nitrate free.
8. Spiced Potato and Egg Breakfast Skillet With Avocado
When it’s time for breakfast and you don’t want to have a ton of plates cleaned, a single skillet meal is a good choice.
Not only can you make a whole breakfast for a group in one skillet, but you can also be sure that it will have a high nutritional value and a satiating taste thanks to this recipe.
“This colorful avocado breakfast pan is an excellent and healthy recipe,” says Garcia. “All the ingredients in it balance carbohydrates, proteins and fats. To increase the healthy fat and carbohydrates just a little bit, you can add an extra avocado that has been diced to make sure you get something in every bite.” .”
9. Chocolate Avocado Protein Smoothie
With an avocado breakfast recipe like this, breakfast dessert can take on a whole new meaning. This tasty drink proves that drinking a chocolate smoothie for breakfast can also be delicious and nutritious.
Adding 1/2 of a ripe avocado to the mix gives you some heart-healthy fats, plenty of fiber and potassium. This delicious smoothie even offers no less than 8 grams of fiber and 27 grams of protein. (Although that number can vary depending on the protein powder you use.)
10. Vegetarian Breakfast Tacos
Thanks to this recipe, yes – you can eat tacos for breakfast. These handy bags are filled with beans, cabbage and pieces of fiber-rich avocado. Thanks to the beans, you also get a healthy dose of complex carbohydrates and proteins.
The salsa and spices in this recipe give it a fresh flavor bomb that is sure to wake up your taste buds.
And if you want to make it vegan, just skip the cheese. The mild flavor of the avocado and the buttery mouthfeel are enough to complement the spices in this dish.
11. Baked Eggs in Avocado
Edible bowls come in handy when you’re rushing out the door in the morning. And if you’re looking for low-carb options, this recipe is ideal.
Each avocado half serves as the “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 bowls in the morning, and you’re good to go until lunchtime.
12. Corn and Bacon Fritters with Avocado
Don’t be tempted by the name – these golden, crispy fritters are more nutritious than you might think.
Corn is a source of complex carbohydrates. The egg and vegetables (peppers and onions) help to balance this meal. Avocado slices round it out with heart-healthy fats and fiber.
On their own, these fritters provide 22 grams of carbohydrates, 3 grams of fiber and 11 grams of protein. But you can also serve them alongside eggs for even more protein.