Are you looking for a breakfast that’s both delicious and healthy? Egg and avocado stuffed tomatoes are the perfect way to fuel your day with protein, healthy fats, and essential vitamins. In this article, you’ll learn what makes this meal great, how it supports your health, what to watch out for, and how to make it at home with simple ingredients.
What Are Egg and Avocado Stuffed Tomatoes?
This dish is a tasty and colorful breakfast made by hollowing out large tomatoes and filling them with a creamy mix of mashed avocado and cooked eggs. You then bake or broil the tomatoes until they’re warm and tender. It’s a fun and low-carb alternative to toast-based meals and a smart way to get more vegetables early in the day.
Health Benefits of This Breakfast
Each ingredient in this recipe brings something great to the table when it comes to nutrition. Eggs are rich in high-quality protein, which helps build and repair muscles. They’re also packed with nutrients like vitamin B12 and choline, which are important for brain health.
Avocados provide healthy monounsaturated fats that are good for your heart. They’re also loaded with fiber, which helps keep your digestion moving smoothly and keeps you full longer. On top of that, avocados have potassium, which can help lower blood pressure.
Tomatoes are low in calories but high in vitamin C and antioxidants like lycopene. Lycopene has been studied for its ability to lower the risk of heart disease and certain types of cancer.
Precautions
While this breakfast is very healthy overall, you should be mindful of portion sizes if you’re watching your calorie intake. Avocados are calorie-dense, and large amounts may add more fat than desired for those on low-fat diets. People with egg allergies should avoid this dish or replace eggs with a substitute like tofu scramble or chickpeas. Also, choose ripe but firm tomatoes so they hold their shape during baking.
Easy Egg and Avocado Stuffed Tomatoes Recipe
Ingredients
- 4 large ripe tomatoes
- 2 large eggs
- 1 large ripe avocado
- 1 tablespoon fresh lemon juice
- 1 tablespoon chopped fresh parsley or cilantro (optional)
- Salt and pepper to taste
- 1 teaspoon olive oil (optional)
- Optional toppings: shredded cheese, red pepper flakes or hot sauce
Instructions
- Preheat your oven to 375°F (190°C).
- Slice the top off each tomato and scoop out the insides with a spoon. Be careful not to tear the tomato walls. Set the scooped-out tomato pulp aside for another recipe or discard it.
- Place the hollowed tomatoes upside down on a paper towel to drain for a few minutes while you prepare the filling.
- In a small saucepan, boil the eggs until hard-boiled (about 9–10 minutes). Then cool under cold water, peel, and chop them finely.
- In a bowl, mash the avocado and squeeze in the lemon juice to keep it from browning.
- Add the chopped egg, a pinch of salt and pepper, and stir everything together. For extra flavor, mix in herbs like parsley or a dash of hot sauce if you like some heat.
- Lightly brush the outside of the tomatoes with olive oil if using, and place them upright in a baking dish.
- Fill each tomato with the egg and avocado mixture, pressing gently to fill to the top. Sprinkle with optional cheese or red pepper flakes for extra taste.
- Bake in the preheated oven for about 10–15 minutes, or until the tomatoes are slightly soft and the topping is warm.
- Let them cool slightly before serving. Enjoy alongside whole grain toast or fresh fruit for a complete meal!
Great for Meal Prep and Customization
This recipe is simple enough for a weekday breakfast but pretty enough for a weekend brunch. You can prep the filling ahead of time and store it in the fridge. You can also switch things up by adding other ingredients like diced onions, spinach, or cooked turkey bacon. Try it your way and don’t be afraid to make it your own!
Final Thought
If you’re looking for a new breakfast idea that’s healthy, filling, and packed with nutrition, egg and avocado stuffed tomatoes might be the perfect solution. With protein, fiber, and good fats, they help kickstart your day on a strong and tasty note. Give this recipe a try and let it become one of your favorites.
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