Scrambled Eggs with Avocado & Tomato
Diced tomato hits hot olive oil and softens for two minutes before the eggs go in. The avocado follows last, barely warmed, still creamy against the set eggs. Toast on the side.
566 calories, most of them from fat. The fat comes almost entirely from avocado and olive oil: 41 grams, mostly monounsaturated. Two eggs add 21 grams of protein, and the toast carries just 28 grams of carbs.
Ingredients
- avocado 0.5
- tomato 1
- eggs 2
- olive oil 1 tablespoon
- bread, whole wheat 2 slices
Method
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Slice the avocado in half and remove the pit. Cut the tomato in half. Dice the avocado and tomato into small pieces.
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Crack the eggs into a small mixing bowl and whisk together until well combined. Add salt and pepper and mix well.
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Heat a nonstick skillet over medium heat and add the olive oil. Once the oil is hot, add the diced tomato and cook for 2-3 minutes, stirring occasionally.
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Add the whisked eggs to the skillet with the tomato and scramble with a spatula. Cook for 1-2 minutes, stirring occasionally, until the eggs are almost set. Add the diced avocado to the skillet with the scrambled eggs and gently stir to combine. Cook for an additional 1-2 minutes, or until the eggs are fully set and the avocado is heated through.
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While the eggs are cooking, toast the bread until golden brown.
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Serve the scrambled eggs hot with the toasted bread on the side.
Sprinkle finely chopped jalapeno over the eggs while they set. The slow-building heat plays well against the creamy avocado.
Cooking diced tomato in olive oil, exactly as this recipe does in step three, increased plasma lycopene by 82% in a 5-day feeding trial. Without the oil, the same cooked tomato showed no significant increase. The heat breaks down the tomato's cell walls while the oil carries the released lycopene into absorption.
Fielding et al. 2005Why This Works
Behind this recipe
Is 41 grams of fat too much for breakfast?
Dietary fat and body fat share a word, not a mechanism. Research consistently shows that total calorie intake, not fat intake specifically, is what determines changes in body composition. The 41 grams here come almost entirely from avocado and olive oil, both monounsaturated sources. At 566 calories, the meal fits a standard breakfast slot.
Read the full evidence reviewWhy cook the tomato before adding the eggs?
Two reasons. It softens the tomato so it blends into the scramble instead of sitting in raw chunks. And a feeding trial found that cooking diced tomato in olive oil increased lycopene absorption by 82% compared to tomato without oil. The heat breaks down cell walls while the oil provides a carrier for the released lycopene.
Does this recipe have enough protein?
At 21 grams, this meal sits below the 30-gram range many fitness-focused eaters target per meal. The two eggs provide about 12 grams, with the rest coming from the bread and avocado. Adding a side of cottage cheese or a third egg would bring it closer to 30 grams.
