Creating different avocado breakfast recipes will help you get more fiber and healthy fats in your diet.
Image Credit: Elena_Danileiko/iStock/GettyImages You can look beyond toast for some equally satisfying, heart-healthy breakfast options. In fact, there are plenty of other yummy avocado breakfast recipes that provide the nutrients you need in the morning.
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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 folate and vitamins B6, A and E.
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The type of fat you eat at breakfast can influence your heart health, according to a June 2020 study in Nutrients. "When MUFAs like those found in avocados are eaten in the morning, it can decrease LDL 'bad' cholesterol and increase HDL 'good' cholesterol, which may lower heart disease risk," says Jaime Johnson, RDN.
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Avocados are also rich in fiber: Each fruit has about 14 grams, according to the USDA. "Eating more fiber can also reduce your risk of heart disease," Johnson says.
With that in mind, we sought out a few delicious and nutrient-dense avocado breakfast recipes that deserve a place on the menu. Scroll down for the dishes you need to try.
Mexican-Inspired Egg and Avocado Breakfast Cups
Visit Page https://www.thewholesomedish.comThese egg and avocado breakfast cups are a flavorful and nutritious grab-n-go choice. Image Credit: The Wholesome Dish “These Mexican-inspired breakfast cups are perfect for a quick and nutritious grab-and-go breakfast,” says Ashley Petrie, RDN, LDN. “The eggs provide a good source of protein, while the black beans and avocado provide a little fiber and healthy fats.”
Advertisement 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. Get the Mexican-Inspired Egg and Avocado Breakfast Cups recipe and nutrition info at The Wholesome Dish.
Avocado Breakfast Salad
Visit Page https://www.eatingbirdfood.comThis hearty breakfast salad has 18 grams of protein and 14 grams of fiber. Image Credit: Eating Bird Food “Breakfast salads are a wonderful way to start your day with a huge dose of nutrition,” Petrie says. “There is nothing more satisfying than a fresh, well-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.”
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Advertisement This salad offers an impressive 14 grams of fiber, which meets about half of your daily needs for the nutrient. You’ll also get 18 grams of filling fiber. Ingredients like butternut squash, apple slices, fresh avocado, red onion, walnuts, hemp seed, and an egg make it a balanced and satisfying meal. Get the Avocado Breakfast Salad recipe and nutrition info at Eating Bird Food.
Mango Avocado Smoothie
Visit Page https://www.eatingbirdfood.comMade with avocado, coconut and mango, this smoothie is a perfectly light and refreshing breakfast option. Image Credit: Eating Bird Food Avocado and mango are the base of this creamy, refreshing drink. A touch of lime, vanilla and just a few sweet dates add to its tangy-yet-sweet appeal.
Advertisement “This smoothie is loaded with tropical flavors and healthy fats,” says Sophia Condic, RDN. “Plus, the natural sweetness from the dates and mangoes make this smoothie an awesome drink for any time of the day.” With 5 grams of protein and 13 grams of fiber (the avocado supplies nearly 5 grams), this smoothie will surely keep you satisfied.
Advertisement Get the Avocado Mango Smoothie recipe and nutrition info at Eating Bird Food.
Eggs, Greens and Avocado Breakfast Bowl
Visit Page https://www.eatingbirdfood.comThis breakfast salad is a hearty combo of protein, healthy fats and veggies. Image Credit: Eating Bird Food “The avocado breakfast bowl recipe is a great quick meal full of nourishing greens. The focus is on the vegetables and protein, which keeps calories low and nutrients high,” says Blanca Garcia, RDN.
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Advertisement The addition of cauliflower in this breakfast bowl gives it additional texture, fiber and important vitamins. To get a little more carbs and healthy fats into the mix, Garcia suggests increasing the avocado from 1/3 to 1/2 of the fruit. Get this Eggs, Greens and Avocado Breakfast Bowl recipe and nutrition info at Eating Bird Food.
Avocado Deviled Eggs
Visit Page https://myheartbeets.comAvocados replace the mayo in this heart-smart deviled eggs recipe. Image Credit: My Heart Beets If you want a quick breakfast that’s got plenty of protein and heart-healthy fats, these Avocado Deviled Eggs can certainly fit the bill.
Advertisement This recipe swaps out mayo for creamy avocado, removing saturated fat and adding in 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. Get the Avocado Deviled Eggs recipe at My Heart Beets.
Avocado Smoothie With Grape Juice
Visit Page https://www.amydgorin.comAvocado and grape juice make a splash in this energizing drink. Image Credit: Amy Gorin Nutrition “Many people don’t think to use avocado in smoothies, but the creaminess of an avocado lends itself so well,” says Amy Gorin, RDN, an inclusive plant-based dietitian and owner of Master the Media in Stamford, CT. “Because this smoothie has edamame and avocado, you get plant-based protein along with heart-healthy fats from the avocado.”
Advertisement This smoothie combines creamy avocado with frozen bananas and 100% purple concord grape juice, which gives it a sweet and tangy twist. Grape juice is full of polyphenols, which are plant compounds that are linked to a myriad of health benefits, including improved circulation and heart health, And finally, a few mint leaves make this smoothie a refreshing jumpstart to your morning. Get the Healthy Avocado Smoothie With Grape Juice recipe and nutrition info at Amy Gorin Nutrition.
Cheesy Egg, Ham and Avocado Breakfast Sandwich
Visit Page https://tastesbetterfromscratch.comIf you’re trying to stay full until lunch, this avocado breakfast sandwich has 20 grams of satiating protein and 5 grams of filling fiber. Image Credit: Tastes Better From Scratch At first glance, this avocado breakfast sandwich may look like fast food, but it doesn’t have any of the stuff you’re probably better off avoiding. The fact that it’s homemade ensures you can choose quality ingredients, like creamy, fresh avocado and perfectly sliced ham, cheese and tomato. If you want to lighten up this sandwich, you can swap out a portion of the cheese for crisp lettuce and/or tomato and cut back on some of the meat. When choosing your deli meat, look for one that’s low in sodium and nitrate-free. Get the Cheesy Egg, Ham and Avocado Breakfast Sandwich recipe and nutrition info at Tastes Better from Scratch.
Spiced Potato and Egg Breakfast Skillet With Avocado
Visit Page https://myheartbeets.comCreamy avocado tops this colorful potato, egg and veggie medley for a comforting meal. Image Credit: My Heart Beets When it’s time for breakfast and you don’t want a bunch of dishes to clean, a one-skillet meal is a great go-to.
Advertisement Not only can you make an entire breakfast for a group in one skillet, but you can be sure that it’s providing high nutrient value and satiating flavor thanks to this recipe. “This colorful avocado breakfast skillet is an excellent and wholesome recipe,” Garcia says. “All the ingredients in it provide a balance of carbs, protein and fat. To increase healthy fat and carbs just a bit, you can add an extra avocado that is diced to ensure you’re getting some in every bite.” Get the Spiced Potato and Egg Breakfast Skillet With Avocado recipe at My Heart Beets.
Chocolate Avocado Protein Smoothie
Visit Page https://dishingouthealth.comThe avocado makes this chocolatey beverage creamy and smooth. Image Credit: Dishing Out Health With an avocado breakfast recipe like this one, dessert for breakfast may take on a whole new meaning. This yummy beverage proves that drinking a chocolate smoothie for breakfast can be quite delectable and nutritious, too. Adding 1/2 of a ripe avocado to the mix gives you some heart-healthy fats, plenty of fiber and potassium. In fact, this delicious smoothie offers an impressive 8 grams of fiber and 27 grams of protein. (Although depending on the protein powder you use, that number can vary.) Get the Chocolate Avocado Protein Smoothie recipe and nutrition info at Dishing Out Health.
Vegetarian Breakfast Tacos
Visit Page https://www.abeautifulplate.com
Avocado is a great substitution for cheese in these handy breakfast tacos.
Image Credit: A Beautiful Plate Thanks to this recipe, yes — you can eat tacos for breakfast. These handy pockets are filled with beans, cabbage and chunks of fiber-rich avocado. You’ll also get a healthy dose of complex carbs and protein thanks to the beans. The salsa and herbs in this recipe give it a fresh kick of flavor that’s sure to wake up those tastebuds. And if you want to make it vegan, just skip the cheese. The avocado’s mild flavor and buttery mouthfeel are enough to compliment the spices in this dish. Get the Vegetarian Breakfast Tacos recipe and nutrition info at A Beautiful Plate. 11. Baked Eggs in Avocado
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https://feelgoodfoodie.net
Avocado is a perfect edible bowl in this baked egg dish.
Image Credit: Feel Good Foodie Edible bowls are handy for on-the-go meals when you’re rushing out the door in the morning. And if you are 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’ll be set until lunchtime. Get the Baked Eggs in Avocado recipe and nutrition info at Feel Good Foodie. 12. Corn and Bacon Fritters With Avocado
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https://www.bucketlisttummy.com
A beautiful green accent to these golden fritters, avocado adds nutrients and a creamy texture.
Image Credit: Bucket List Tummy Don’t let the name full you — these golden, crispy fritters are more nutritious than you may think. Corn is a source of complex carbohydrates. The egg and veggies (bell peppers and onions) help to balance out this meal. Avocado slices round it out with heart-healthy fats and fiber. On their own, these fritters provide 22 grams of carbs, 3 grams of fiber and 11 grams of protein. But you can also serve them alongside eggs any style for even more protein. Get the Corn and Bacon Fritters With Avocado recipe and nutrition info at Bucket List Tummy. Image Credit: LIVESTRONG.com/Creative
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references
Effect of the Fat Eaten at Breakfast on Lipid Metabolism: A Crossover Trial in Women with Cardiovascular Risk
Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses
USDA MyFoodData: Avocados
references
Effect of the Fat Eaten at Breakfast on Lipid Metabolism: A Crossover Trial in Women with Cardiovascular Risk
Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses
USDA MyFoodData: Avocados
Creating different avocado breakfast recipes will help you get more fiber and healthy fats in your diet.
Image Credit: Elena_Danileiko/iStock/GettyImages
Image Credit: Elena_Danileiko/iStock/GettyImages
Visit Page
https://www.thewholesomedish.com
These egg and avocado breakfast cups are a flavorful and nutritious grab-n-go choice.
Image Credit: The Wholesome Dish
Image Credit: The Wholesome Dish
Get the Mexican-Inspired Egg and Avocado Breakfast Cups recipe and nutrition info at The Wholesome Dish.
Visit Page
https://www.eatingbirdfood.com
This hearty breakfast salad has 18 grams of protein and 14 grams of fiber.
Image Credit: Eating Bird Food
Image Credit: Eating Bird Food
Get the Avocado Breakfast Salad recipe and nutrition info at Eating Bird Food.
Made with avocado, coconut and mango, this smoothie is a perfectly light and refreshing breakfast option.
Image Credit: Eating Bird Food
Get the Avocado Mango Smoothie recipe and nutrition info at Eating Bird Food.
This breakfast salad is a hearty combo of protein, healthy fats and veggies.
Image Credit: Eating Bird Food
Get this Eggs, Greens and Avocado Breakfast Bowl recipe and nutrition info at Eating Bird Food.
Visit Page
https://myheartbeets.com
Avocados replace the mayo in this heart-smart deviled eggs recipe.
Image Credit: My Heart Beets
Image Credit: My Heart Beets
Get the Avocado Deviled Eggs recipe at My Heart Beets.
Visit Page
https://www.amydgorin.com
Avocado and grape juice make a splash in this energizing drink.
Image Credit: Amy Gorin Nutrition
Image Credit: Amy Gorin Nutrition
Get the Healthy Avocado Smoothie With Grape Juice recipe and nutrition info at Amy Gorin Nutrition.
Visit Page
https://tastesbetterfromscratch.com
If you're trying to stay full until lunch, this avocado breakfast sandwich has 20 grams of satiating protein and 5 grams of filling fiber.
Image Credit: Tastes Better From Scratch
Image Credit: Tastes Better From Scratch
Get the Cheesy Egg, Ham and Avocado Breakfast Sandwich recipe and nutrition info at Tastes Better from Scratch.
Creamy avocado tops this colorful potato, egg and veggie medley for a comforting meal.
Image Credit: My Heart Beets
Get the Spiced Potato and Egg Breakfast Skillet With Avocado recipe at My Heart Beets.
Visit Page
https://dishingouthealth.com
The avocado makes this chocolatey beverage creamy and smooth.
Image Credit: Dishing Out Health
Image Credit: Dishing Out Health
Get the Chocolate Avocado Protein Smoothie recipe and nutrition info at Dishing Out Health.
Visit Page
https://www.abeautifulplate.com
Avocado is a great substitution for cheese in these handy breakfast tacos.
Image Credit: A Beautiful Plate
Image Credit: A Beautiful Plate
Get the Vegetarian Breakfast Tacos recipe and nutrition info at A Beautiful Plate.
Visit Page
https://feelgoodfoodie.net
Avocado is a perfect edible bowl in this baked egg dish.
Image Credit: Feel Good Foodie
Image Credit: Feel Good Foodie
Get the Baked Eggs in Avocado recipe and nutrition info at Feel Good Foodie.
Visit Page
https://www.bucketlisttummy.com
A beautiful green accent to these golden fritters, avocado adds nutrients and a creamy texture.
Image Credit: Bucket List Tummy
Image Credit: Bucket List Tummy
Get the Corn and Bacon Fritters With Avocado recipe and nutrition info at Bucket List Tummy.
Image Credit: LIVESTRONG.com/Creative
Image Credit: LIVESTRONG.com/Creative
Effect of the Fat Eaten at Breakfast on Lipid Metabolism: A Crossover Trial in Women with Cardiovascular Risk
Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses
USDA MyFoodData: Avocados
