Name: Low-Carb Avocado Breakfast Cups
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 2 avocadoshalved (pits removed); 4 eggslarge; 1/2 teaspoonsea salt; 1/2 teaspoonground black pepper; 1/4 cuplow fat shredded Mexican cheese; 1/4 cupsalsa

Jump to Recipe

I make these avocado breakfast cups when I want a fast, low-carb meal that still feels a little luxurious. They take less than 20 minutes from oven-to-table, and cleanup is minimal. The look is bright and approachable: baked eggs nestled in avocado, finished with a sprinkle of cheese and a spoonful of salsa.

This recipe is practical for busy mornings, but it’s also handy for meal prep—if you don’t mind reheating. The flavors are simple and reliable: creamy avocado, gently baked eggs, a pinch of salt and pepper, melting cheese, and bright salsa on top. No complicated steps. No unusual ingredients.

I’ll walk you through a straightforward shopping list, every step in the oven, and smart tips from my test kitchen so your eggs set perfectly and the avocados don’t tip over. If you want to skip the fluff and just get a great breakfast, this is for you.

Shopping List

Ingredients

2 avocados, halved, pits removed — choose ripe but firm avocados so the halves hold their shape in the oven.
4 eggs, large — room temperature eggs will set more evenly; crack into a bowl first for cleaner placement.
1/2 teaspoon sea salt — enhances the avocado and egg without overpowering.
1/2 teaspoon ground black pepper — freshly ground if possible for better flavor.
1/4 cup low fat shredded Mexican cheese — melts quickly and adds a mild, familiar finish.
1/4 cup salsa — spooned on after baking for brightness and moisture.

Stepwise Method: Low-Carb Avocado Breakfast Cups

Preheat the oven to 450 °F. Line a small baking dish with parchment paper (baking paper).
If not already done, halve the 2 avocados and remove the pits.
Use a spoon to scoop out about 1 teaspoon of flesh from the center of each avocado half to enlarge the cavity so an egg will fit.
Arrange the 4 avocado halves, cut side up, in the prepared baking dish so they sit stable and do not tip.
Crack each of the 4 eggs into a small bowl one at a time, then gently pour each egg into the cavity of an avocado half. (Cracking into a bowl first helps avoid shells and control placement.)
Evenly sprinkle the 1/2 teaspoon sea salt and the 1/2 teaspoon ground black pepper over the four eggs.
Place the baking dish in the preheated oven and bake for 15 minutes, or until the egg whites are set to your liking.
With about 1 minute of baking time remaining, remove the dish briefly and evenly sprinkle the 1/4 cup low-fat shredded Mexican cheese over the avocado halves, then return to the oven for the final minute to melt the cheese.
Remove from the oven, evenly spoon the 1/4 cup salsa over the avocado cups, let cool slightly, and serve.

What You’ll Love About This Recipe

This is a breakfast that feels intentional without demanding time. You get protein and healthy fats in the same bite. The egg brings structure; the avocado brings creaminess; the cheese and salsa add texture and a flavor lift. It’s low-carb by default and flexible enough for mornings when you want something light or a bit more substantial.

It’s fast. You preheat, prep, bake, and finish in about 20 minutes. There’s hardly any prep work and very little mess. If you like a runnier yolk, the timing is forgiving by a minute or two either way. If you prefer fully set yolks, keep the oven a touch longer in small increments.

Swap Guide

Cheese options — the recipe calls for low-fat shredded Mexican cheese. If you prefer more richness, use a full-fat shredded Mexican blend (same amount).
Cheese or no cheese — omit the cheese entirely if you want fewer calories or a dairy-free option; the eggs and salsa still shine.
Salsa handling — the recipe tops the cups with 1/4 cup salsa after baking. You can serve the salsa on the side if you want less moisture on the avocado.
Seasoning — the salt and pepper called for are simple and effective. If you want a different profile, keep the same amounts and swap the pepper for another ground seasoning you already use.

Tools & Equipment Needed

Oven set to 450 °F.
Small baking dish – wide enough to hold four avocado halves without crowding.
Parchment paper (baking paper) to line the dish for easier cleanup.
Spoon and small bowl(s) for cracking eggs and scooping avocado flesh.
Measuring spoons and a 1/4-cup measure for cheese and salsa.
Optional: small offset spatula or wide spoon for removing cups from the dish.

Avoid These Mistakes

Don’t skip the step of scooping a teaspoon of avocado flesh from each half. If the cavity is too small the egg will overflow and the final appearance and cooking time change.

Place the avocados so they sit stable. If halves rock or tilt they can spill. A small baking dish where halves snugly fit is safer than a very large sheet pan.

Don’t crack eggs directly over the avocado cavities unless you’re very confident. Cracking into a small bowl first avoids shell shards and gives you control when pouring. It also lets you discard a bad egg without wasting an avocado half.

Watch the timing closely. Oven temperatures vary. If your oven runs hot, check the eggs a minute or two early. If you want jammy yolks, you may need slightly less bake time.

Year-Round Variations

Spring and summer mornings welcome a bright, room-temperature salsa spooned on after baking. In cooler months, use a warm salsa or serve it heated in a small dish to keep the whole plate cozy. The core recipe remains the same through every season, so you can rely on it as a dependable breakfast no matter the weather.

For a simpler winter-friendly iteration, skip cold toppings and let the melted cheese carry the warmth. For a lighter summer option, reduce the cheese and add the salsa liberally right before serving.

Notes from the Test Kitchen

I tested these with different avocado ripeness levels. The best balance is ripe but still firm — when you press the skin very gently it yields slightly but doesn’t collapse. Overripe avocado halves can become too soft in the oven and may leak egg into the dish.

Egg size affects fit. The recipe uses large eggs, which suit most avocado cavities after scooping out a teaspoon. Extra-large eggs may overfill smaller avocados. If you have very large eggs, use a slightly larger scoop of avocado to create more room, or pour fewer whites into each cavity.

Line the baking dish with parchment for easy cleanup. The eggs can bubble and spill slightly. Parchment keeps everything contained and makes transferring the cups easier.

Cooling, Storing & Rewarming

Cool to room temperature for up to 30 minutes before storing. Place cups in a shallow container in a single layer if possible, and separate layers with parchment if stacking is necessary. Stored in the refrigerator, they keep well for 1–2 days.

To rewarm, preheat the oven to 300–325 °F and warm the cups on a baking sheet for about 8–10 minutes, depending on how cold they are and how set you want the yolk. Microwaving works in a pinch: heat on medium power for short bursts (20–30 seconds), checking to avoid overcooking the yolk or overheating the avocado.

Note: reheating softens the avocado further. If you prefer a fresh texture, consider microwaving the eggs separately and placing them back into fresh avocado halves at serving time.

Reader Questions

Can I make these ahead of time?

You can assemble the avocados and crack the eggs into small bowls ahead of time, refrigerate the avocado halves covered, and bake when ready. Fully baked cups are best eaten the same day; reheating is fine but changes texture.

What if my avocado halves tip over in the oven?

Use a smaller, snug baking dish so the avocados nestle together. If needed, fold a doubled strip of foil into a cradle to stabilize them—just don’t let the foil touch the oven’s heating element.

How do I get runny yolks?

Bake at 450 °F and start checking at 12–13 minutes. Oven variability matters. Shorten bake time by a minute or two for a runnier yolk; add a minute or two for firmer yolks.

Can I skip the cheese or salsa?

Yes. The cheese is added for a melty finish and the salsa for brightness. Skip either or both if you prefer a simpler approach. The eggs and avocado will still be satisfying.

Bring It Home

Low-Carb Avocado Breakfast Cups are a quick, dependable way to get a satisfying, nutritious start to your day. They’re simple: avocado, egg, salt, pepper, a little cheese, and salsa. Small prep, short bake, and big payoff. Try them on a weekday morning when you need fuel without fuss—or on a slow weekend when you want a tasty, fuss-free dish that still looks special.

If you make them, tell me how you like the yolks—runny or set—and whether you kept the cheese and salsa or did a minimalist version. I love hearing tweaks that work in real kitchens.

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