So I’ve been meaning to write this post about “Are Scrambled Eggs with Avocado Healthy?” for like 3 weeks now but the garage door broke AGAIN and dealing with repair people is my personal version of hell. Anyway, Emma kept sending me these TikToks of people making these gorgeous avocado and egg breakfasts that look sooooo pretty (mine never look like that, btw) and asking if scrambled eggs with avocado are actually healthy or just another internet food trap.
Which got me thinking… I’ve probably made scrambled eggs with avocado like 578 times since James got diagnosed with high cholesterol in 2021, but have I ever actually looked into whether this combo is the nutritional powerhouse everyone claims? Are scrambled eggs with avocado healthy for real? Time to find out!
My Weird History with Eggs and Avocados
OK but first I need to confess something. I was terrified of avocados until I was 36 years old. TERRIFIED. Like, wouldn’t-touch-them-with-a-ten-foot-pole terrified. The texture freaked me out and I was 100% convinced they tasted like grass. Then my friend Melissa (remember her? the one who moved to Arizona and now sells those essential oils I pretend to be interested in) made me try guacamole at her house and I realized I’d been missing out for literally decades.
Now I put avocado on everyyyything and James is like “do we have to spend $47 on avocados every week?” Yes, James. Yes we do. #sorrynotsorry
As for eggs, I’ve always been an egg person but I went through this phase in 2019 where I was convinced the cholesterol would kill me instantly?? Remember when eggs were basically considered poison?? The 90s were wild.
Anyway I just made this exact recipe yesterday morning at precisely 7:46am (late for breakfast by my standards!) while Charlie was barking his head off at the Amazon guy. It was… wait what was I saying?
Oh right – eggs and avocados. Let’s talk about whether this breakfast actually deserves its health halo or if we’ve all been living a lie.
What Makes Scrambled Eggs with Avocado So Dang Popular? Are They Actually Healthy?
First off, this is prolly the easiest thing you can make when you’re half asleep and haven’t had coffee yet. Takes me like 8.5 minutes tops, and that includes the 2 minutes I spend trying to find a ripe avocado in that weird fruit basket thing my sister got me for Christmas that I hate but keep using because she asks about it EVERY TIME she visits.
People love this combo because:
- It’s super filling (I’m not hungry again until at least noon, sometimes 1:37pm exactly)
- It’s kinda fancy looking with minimal effort
- You can make it while simultaneously packing your 19-year-old’s lunch because SOMEHOW Ryan still hasn’t figured out how to make his own sandwich despite being in college
- It doesn’t leave a million dishes which is good because our dishwasher has been makung that weird grinding noise since February
- I forgot how to number things consistently
- Now I’m using bullets instead
- Because that’s how my brain actually works
- And now dashes because why not??
The creamy avocado + fluffy eggs thing is just a really good texture combo. Like when you get the perfect amount of both on your fork? Heaven. Absolute heaven. Sometimes I just stand at the kitchen counter eating it straight from the pan which drives James CRAZY.
Let’s Talk About Eggs, Baby (Sorry, I’m Still Obsessed with Salt-N-Pepa)
K so eggs are basically little protein bombs. One egg has like 6 grams of protein, which isn’t a ton I guess but it adds up when you eat 3 like I always do because I’m an adult and no one can stop me.
The COOLEST thing I learned when researchifying this article is that eggs have this thing called choline that’s super important for your brain. How did I not know this?? I’ve been feeding my brain all these years without even realizing it! Maybe that explains why I was able to remember all the lyrics to “Semi-Charmed Life” at karaoke last weekend while completely blanking on my new neighbor’s name 17 seconds after she told me.
Eggs also have vitamin D which is that thing we’re all deficient in because we live in Portland where the sun basically hasn’t been seen since 2006. I take those little vitamin D gummies (the ones that taste like artificial orange, not the gross berry ones) but apparently I’ve been getting some from eggs too!
But wait… What about cholesterol??? Isn’t that still a thing??
So here’s the deal with that whole eggs-will-clog-your-arteries thing. Scientists apparently changed their minds (classic scientists, amirite?) and now they think the cholesterol in eggs doesn’t really affect most people’s blood cholesterol that much. James’s doctor even said eggs were fine when his cholesterol was high! Which was great because I was NOT looking forward to figuring out what to cookinged him for breakfast instead.
Avocados: Green Blobs of Amazingness
I spend approximately 1/3 of my food budget on avocados and the other 2/3 on coffee and dog treats for Charlie (who, btw, just had ANOTHER $742 vet bill for eating something weird he found in the backyard).
Are avocados worth the price and the whole “will it be ripe or rock-hard roulette” we play every time we buy them? According to my research (and by research I mean obsessively reading nutrition blogs at 2am because perimenopause insomnia is REAL y’all), YES THEY ARE.
Avocados have these monounsaturated fats that are supposed to be good for your heart, which is good news for me since heart disease runs in my family along with an unfortunate tendency to collect ceramic frogs.
They also have a ton of fiber which helps with… you know what, I’m just gonna say it because we’re all adults here and bodies are weird… POOP. Avocados help you poop better. There, I said it. My 47-year-old digestive system needs all the help it can get.
Potassium is another big avocado benefit. Did you know avocados have MORE potassium than bananas?? I did not know this until last Thursday when I went down a nutrition rabbit hole instead of finishing that bathroom painting project I started in June.
Think of avocados as little green stress balls for your insides. That’s probably not scientifically accurate but that’s how I explain it to Ryan when he asks why I’m always forcing avocados on him when he comes home from college.
Scrambled Eggs + Avocado = Beautiful Food Marriage?
When you combine eggs and avocados, you basically get this perfect storm of nutrition that keeps you full FOREVER. I ate this combo before going to Ikea last weekend and I made it through the entire store without needing to stop for those little meatballs, which is an actual miracle.
The protein from the eggs + the healthy fats from the avocado = stable energy that doesn’t crash after an hour like when I eat those “healthy” granola bars that are basically just glorified candy bars lets be honest.
What I really love about this combo is how it fits into pretty much any diet trend. Low carb? Check. Keto? Yep. Mediterranean? Sure! That weird diet my sister-in-law is on where she only eats yellow foods on Tuesdays? Welllll maybe not that one.
I think the reason nutritionists aren’t constantly fighting about eggs and avocados (unlike literally every other food on the planet) is because they’re both real, whole foods that haven’t been processed to death. Unless you count the time I tried to make avocado ice cream and had to use the food processor which technically processes food I guess but you know what I mean.
But Are There Downsides? Nothing Good Comes Without a Catch, Right??
OK so I wouldn’t be doing my blogger duty if I didn’t mention the potential downsides. Because let’s be real, nothing in life is perfect except Charlie when he’s sleeping and not destroying my couch.
The main “issue” with this breakfast is that it can be pretty high in calories. A whole avocado can be like 250-ish calories which isn’t bad but it adds up fast if you’re trying to lose those last 12 pounds that have been hanging around since Ryan was born (he’s 19… so yeah, not really “baby weight” anymore lol).
If you’re watching your weight, maybe use half an avocado instead of the whole thing? That’s what I tell myself I’ll do but then I always eat the other half while standing in front of the fridge because what else am I supposed to do with it?? It’ll just go brown and sad and then I’ll throw it away tomorrow and feel guilty.
Also eggs do still have cholesterol even if it’s not as scary as we thought. If your doctor has specifically told you to avoid cholesterol, maybe check with them? My friend Denise has some genetic cholesterol thing and she can only eat egg whites, which seems deeply sad to me.
Finally, some people say avocados are terrible for the environment because of water usage and shipping and blah blah blah. Which, fair point, but also I’m just trying to eat breakfast not single-handedly save the planet? I already bring my own bags to the grocery store 47% of the time and I feel like that should count for something.
How I Make My Eggs and Avo Without Messing It Up
I have burned eggs approximately 3,247 times in my life because I get distracted checking Instagram or yelling at Charlie to stop barking at literally nothing. So here’s my fool-proof method that works even when I’m operating on 4.5 hours of sleep:
- Use a non-stick pan that isn’t all scratched up (I just replaced mine after James used a fork in it ONE TIME and scratched it beyond recognition)
- Start with two or three eggs depending on how hungry you are (I always use 3 because who are we kidding)
3: Whisk them with a fork but don’t go crazy. Just break the yolks and mix it all together. No need to get all fancy.
4 – Use olive oil not butter! I learned this from a cooking show and it actually makes a difference. Just a tiny bit tho, like a 2-second pour.
- Cook on MEDIUM-LOW heat. This is the secret. If you cook them too hot they get all rubbery and gross.
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6… Keep gently stirring/folding them with a silicone spatula (not the one Ryan melted on the stove last Christmas, a different one)
7 – Take them off the heat when they still look a TINY bit wet because they’ll keep cooking. Trust me on this one!!
For the avocado part:
- Just cut it in half
- Take out the pit (carefully!! I still have a tiny scar from “avocado hand” in 2019)
- Scoop it out with a spoon
- Mash it a little with a fork if you’re feeling fancy
Then just put the eggs on a plate and add the avocado next to them. Sometimes I mix them together, sometimes I don’t. Depends on my mood and whether Mercury is in retrograde (jk I don’t actually believe in that stuff but Emma does and it’s rubbing off on me).
I usually add:
- Way too much black pepper
- A sprinkle of this fancy salt James’s sister got us that I pretend isn’t better than regular salt but it totally is
- Hot sauce if I’m feeling wild
- Sometimes I put everything bagel seasoning on top and it’s LIFE CHANGING
Oh and if you’re not starving, put it on a piece of toasted sourdough. The crunch factor takes it to another level. Our local bakery makes this rosemary sourdough that’s insanely good with eggs but it’s only available on Saturdays so I have to set an actual alarm to remember to go get it.
How Does This Stack Up Against Other Breakfasts?
Let me be brutally honest about how this compares to other “healthy” breakfasts I’ve tried:
OATMEAL: Makes me hungry again in EXACTLY 47 minutes. Every. Single. Time. Plus it reminds me of the weird lumpy stuff my mom made us eat in the 80s.
SMOOTHIE BOWLS: Beautiful but require washing the blender which I hate with the fiery passion of a thousand suns. Also costs like $27 to make at home with all those fancy ingredients.
AVOCADO TOAST: Good but not filling enough without the protein from the eggs. Also it’s basically the same thing we’re already talking about minus the eggs so what’s even the point of this comparison? I should delete this but I’m too lazy to restructure this section.
PANCAKES: Delicious but I crash harder than the time I tried to ride Ryan’s skateboard after 2 glasses of wine. (Side note: my wrist finally healed but it still makes a weird clicking sound when I type too much)
FANCY COFFEE-SHOP MUFFIN: Basically just cake. Delicious, overpriced cake that makes me feel like I need a nap by 10am.
EGG MCMUFFIN: A guilty pleasure but James gives me that LOOK when I come home with McDonald’s bags so I save these for solo road trips.
Basically, eggs with avocado keeps me full the longest and doesn’t make me feel like garbage afterward, which at 47 is honestly the bar for what I consider “healthy” these days.
What the Experts Say (Because Apparently My Opinion Isn’t Enough)
So I actually emailed a registered dietitian for this article because I was feeling ambitious last Tuesday between loads of laundry. She confirmed that eggs and avocado is actually nutritionist-approved! Her exact words were “this combination provides a excellent balance of protein and healthy fats” but she wrote like 4 paragraphs and who has time to read all that??
The key takeaway was that we should be aiming for 15-30 grams of protein at breakfast and eggs+avocado gets you there, especially if you eat 2-3 eggs like I do.
She did mention portion control tho, suggesting half an avocado instead of a whole one, which made me feel personally attacked tbh.
Oh and she also suggested adding veggies to the scrambled eggs which… sure Jan. In theory I love this idea but in reality, who has time to chop vegetables at 7am?? Not this mama. Unless it’s the weekend and I’m feeling particularly energetic after my second cup of coffee, which happens approximately once every 3.7 months.
Should This Be Your Go-To Breakfast? My Final Thoughts After Way Too Much Research
After spending wayyy too much time thinking about eggs and avocados (seriously, I had a dream about them last night, what is happening to me??), here’s my non-expert but highly experienced opinion:
Scrambled eggs with avocado is prolly one of the healthiest breakfasts you can make that:
- Doesn’t require a million ingredients
- Doesn’t taste like cardboard
- Can be made while simultaneously letting the dog out, finding your teenager’s lost car keys, and wondering if that mole on your shoulder has always been there or if you should finally make that dermatologist appointment you’ve been putting off since 2020
It keeps me full for hours, gives me actual energy (not the fake sugar rush kind), and doesn’t require a degree in culinary arts to make it edible.
Is it perfect? No, but what is? (Besides Ryan when he was a baby and slept through the night at 8 weeks, which I will never stop bragging about even though he’s now a 19-year-old who sleeps until noon and keeps losing his apartment keys.)
I give scrambled eggs with avocado my official middle-aged mom stamp of approval. If you try it, let me know what you think in the comments! Unless you hate it, in which case maybe keep that to yourself because I’m feeling a bit sensitive this week. The perimenopause is REAL friends.
Oh! Almost forgot – if you make this, post a pic and tag me! I love seeing your creations even if they look better than mine which they inevitably will because food photography is not my strength as evidenced by the blurry yellowish-green blob that is the “after” photo at the top of this post.
Gotta run – Charlie just found something in the backyard again and I really can’t afford another vet bill this month!
xoxo, Lisa