Avocado Egg Chop

Rarely do we ever go a week without eating eggs in some way, shape, or form. We always keep a stock of fresh eggs (preferably organic and free-range) in our fridge in case we need to whip up an emergency week night meal like this zucchini frittata. On the said post, I talked about the benefits associated with consuming eggs in moderation, which means about 4 to 5 eggs a week per adult.

This time around, I made a quick and easy meal – practically a no-brainer – that is loaded with the good stuff coming from a protein-rich fruit and egg. You might think that, hmmm, avocados and eggs? That’s a lethal combination. Isn’t that a recipe for heart attack? Is this going to be too fatty for me? Too high in cholesterol?

Before you turn away, let me tell you about a humble alligator pear that moonlights as a nutritional powerhouse. You probably know it by its more popular name – avocado! This ugly blackish-green fruit with a dry, wrinkly skin is actually our beautiful and kind-hearted ally. Rich in fiber, folate, vitamins B, C, and K and many other minerals and phytonutrients, it’s a food that we can’t afford NOT to eat.

True, 85% of the avocado’s calories come from fat, but its fat is rather quite unusual. It is actually the good kind of fat that aids in maintaining cholesterol levels, helps promote heart health, prevent unwanted inflammation, and regulate blood sugars.

That, together with the benefits of eggs (boosts brain health, builds bones, protects eye sight, lowers risk of blood clots), makes for a perfect light meal for me! I have to admit though, this wasn’t my kids’ favourite. But I know one day, as their palates develop, they will learn to enjoy a perfect meal like this. In the meantime, I have nothing to lose by showing them how to make a killer avocado egg chop on toast. Of course, for the girls, only flower-shaped toasts will do!

For a more grown-up version, try this with a kick of spice like Spanish smoked paprika, cayenne, or any kind of chili powder! Yum!

5.0 from 7 reviews
Avocado Egg Chop
Prep time
Cook time
Total time
Recipe Type: Starter, Brunch
Serves: 4
  • 2 large eggs, preferably free-run or free-range, at room temperature
  • 1 Hass avocado, peeled and cubed
  • ½ a small red onion, finely diced
  • juice of 1 lime
  • salt and pepper
  • snips of broccoli sprouts to garnish
  • whole wheat toast
  • smoked paprika, cayenne, or chili powder (optional)
  1. To make hard-boiled eggs, bring a small pot of of water to boil over high heat. The water should be just enough to cover the eggs.
  2. When water is boiling, gently place the eggs in the water, lower heat to medium and simmer for 8 to 10 minutes. 8 minutes for a softer yolk with some runny-ness; closer to 10 minutes for a harder yolk.
  3. Once the eggs are done cooking, remove them from the boiling water and submerge in a bowl of ice water for at least 3 minutes.
  4. Peel the eggs carefully and slice vertically into halves. Slice them vertically one more time before chopping into small pieces. Set aside.
  5. Slice the avocado lengthwise, going around the fruit. Twist the two halves to release the fruit and expose the seed. Using your knife, give the hard seed a chop until the knife blade embeds into the tough skin. Twist to release the seed.
  6. Cut each of the avocado cheeks into half again to produce long quartered sections. Use your thumb and index finger to grip the edge of the skin on each quarter and peel it off, just as you would with a banana skin*(see Note).
  7. Dice the avocado and toss with the egg chop.
  8. Add red onion and lime juice, tasting as you go, to determine how much lime you'd like. Gently toss until well-combined.
  9. Season with salt and freshly ground black or white pepper.
  10. To prepare toasts, cut or shape your bread with cookie cutters. (I shaped mine with a flower mould). Toast bread in a toaster or under a 450 F broiler until golden brown.
  11. Divide equally and spoon avocado and egg mixture on top of the toast. Garnish with snipped broccoli sprouts (or any other sprouts you can find).
  12. Sprinkle with (optional) smoked paprika, cayenne, or chili powder for some kick.
*Those good-for-you phytonutrients found in avocados have the richest concentration in the bright green flesh just right under the skin, so you don't want to throw that out! I explained the easiest way to "peel" an avocado above, in order to get that coveted green flesh!



  • Reply August 22, 2012


    Mmmmm, nom nom nom
    Simple and Yummy!

  • Reply August 22, 2012

    Laura (Tutti Dolci)

    I love the flower-shaped toasts! What a healthy and delicious snack, and yes – bring on the paprika!

  • Reply August 22, 2012

    Kiran @ KiranTarun.com

    I could eat this for breakfast, every single day. Topped with fresh chili powder. Yum 😀

  • Reply August 22, 2012

    Choc Chip Uru

    This egg cup looks simply stunning 😀

    Choc Chip Uru

  • You know, I was just searching for an avocado and egg mix. I was gifted with a huge basket of avocados harvested from a relative’s tree so I needed to make something other than avocado shake.:)
    This recipe came at the right time. I will make this tomorrow!:) Thanks for sharing!

  • Reply August 22, 2012

    Jen @ Savory Simple

    I am loving the sound of this! Every meal should have avocado.

  • Avocado is one of my very favorite foods! I love mashing in an avocado when I’m making egg salad or tuna salad. This looks great and now I’m craving an avocado!

  • Reply August 22, 2012


    These look so yummy – a great update on egg salad!

  • Reply August 22, 2012


    I like how you loving talk about avocados as our friends and I agree with you 100%. Looks like a great snack to me. I grew up with avocado trees in the back yard so we eat them anyway we can, especially straight up with salt and pepper!

  • Reply August 22, 2012


    Alligator pear! How cute. Maybe children would be more inclined to eat avocado’s if they were called alligator pears?

    This dish is beautiful, love that pop of red onion peeking through the greens and white. Thanks for all the avocado information, it’s good to know that one of my favourite foods is actually healthy too! :-)

  • These look so delicious! I love anything with avocado!:)

  • Reply August 22, 2012


    I like this for brunch, lovely photos to ponder while wishing I had one of these avocado egg chop sandwiches in front of me right this moment;-)

  • Reply August 22, 2012

    Lora @cakeduchess

    I can’t get enough of avocados! Nice to read all about one of my favorite things to eat:)

  • I absolutely LOVE avocados! Loved learning all about the benefits of both avocados and eggs. I adore these egg cups that you made – they are perfect for a snack or entertaining. Lovely photos!!!!

  • Reply August 22, 2012

    Suzanne Perazzini

    They look so pretty your kids would just have to eat them. I love eggs and avocadoes and so would devour these.

  • Reply August 22, 2012


    As a nutritionist who once completed Medical School, thank you for clarifying the huge beneficial aspects of the ‘alligator pear’ – I think they are beautiful actually and love holding one in my hands :) ! Such a huge number of ways one can use, but I certainly always have them on hand as a bread/flatbread etc topping! For me, and I AM saying, me avo and egg together are a little too similar in consistency and taste , but many may like. The most fun way to eat egg for me [and I would say 3-4 at the max/week even now :) !] is to hardboil, mash, add an interesting curry mix + homemade yogurt > egg pate of sorts. Use this as an open toast topping surely a few times a week!

  • Reply August 23, 2012

    Cass @foodmyfriend

    This is a perfect breakfast for me :)

  • I love the flower shaped toasts and love pairing egg with avocado. Although I don’t eat eggs too much due to my cholesterol levels I try to add some avocado to my meals for its g health benefits.

  • Eggs and avocado are great together. I just had some diced avocado on my scrambled eggs this morning! Gorgeous pictures!

  • Reply August 23, 2012

    wok with ray

    I wish all of quick and easy meal are this pretty. You’re not only a good cook you are also a good photographer. :)

  • Reply August 23, 2012

    Magic of Spice

    Eggs never looked so good! And I love your nutritional info… avocados should be on everyone’s meal plan!
    P.S. I have those flower shaped cutters, will have to borrow this toast shape idea :)

  • Reply August 24, 2012


    Now that’s what a call an egg salad. And a darn good looking one at that. GREG

  • Reply August 24, 2012

    Mark Wiens

    It’s so good to hear about the nutritional benefits of both avocados and eggs – two of the simplest yet most delicious ingredients on the planet. I often eat a fried egg with avocado on the side with a big pile of rice, but never this combination – looks outstanding!

  • Reply August 25, 2012


    What a great way to easily spice up a simple egg salad! Thanks agains for the handy, tasty recipes.

  • Reply August 26, 2012


    This egg salad with avocado looks so filling and nutritious. Yum!

  • I LOVE THIS!! Looks sooo good. Easy but looks so pretty!

  • Reply August 24, 2013

    Easy Breakfast Recipes

    […] You might also like this yummy cream cheese and sardines  toast and avocado egg chop  too. […]

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