Keto avocado and egg breakfast bowl

Keto avocado and egg breakfast bowl with organic eggs, spinach, Hass avocado and cherry tomatoes – a savoury low-carb breakfast with a creamy texture and fresh flavours.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 5 min
• Total time: 10 min
• Calories: 380 kcal per serving
• Protein: 18 g
• Fat: 32 g
• Carbs: 4 g

Ingredients

• 2 large eggs (organic)
• 1 handful of baby spinach
• ½ ripe Hass avocado
• 5 cherry tomatoes
• 1 tsp olive oil
• Salt
• Black pepper
• Chilli flakes

Method

You’ll need: frying pan · saucepan · chopping board · knife · mixing bowl

1. Wash the spinach and cherry tomatoes. Halve the avocado, scoop out the flesh and halve the tomatoes.
2. Cook the eggs in a small pan or frying pan as you like them, until the egg white is set and the egg yolk is still soft or firm. In pregnancy, let the egg set completely.
3. Briefly wilt the spinach in the olive oil so it becomes milder and loses volume.
4. Put the avocado and spinach in a bowl. Scatter the cherry tomatoes on top and season with salt, black pepper and chilli flakes.
5. Place the cooked eggs on top and cut into everything a little, as you like, so the egg yolk and avocado come together.
6. Serve straight away, finishing with a little more black pepper or chilli flakes if you like.

Good to know

When mornings need to be quick, I like things simple but still a proper meal. This bowl is creamy, fresh and nicely savoury.

Swaps

Spinach → rocket or kale (more bitter compounds or vitamin K) Cherry tomatoes → cucumber or radishes (fresh and crunchy) Olive oil → avocado oil or a little ghee (heat-stable; ghee contains milk)

Allergens

Contains egg. Usually fine for children if the eggs are served fully cooked and suited to their age; in pregnancy, cook the eggs until both white and yolk are firm.

Frequently asked questions

What's in eggs besides protein?

Eggs also provide choline, selenium, vitamin B12 and, in the yolk, fat-soluble vitamins. Choline in particular is easy to overlook.

What kind of fat does avocado provide?

Avocado mainly contains monounsaturated fatty acids, especially oleic acid. It also has fibre and smaller amounts of vitamin E, folate and potassium.

Should the spinach be raw or wilted?

Both work – it's a matter of taste. Young spinach is often mild when raw; briefly wilted in olive oil, as in the method, it becomes softer in flavour and loses volume.

What do cherry tomatoes bring nutritionally?

Cherry tomatoes provide vitamin C, potassium and carotenoids such as lycopene. The content varies with variety and ripeness.

Are chilli flakes suitable for everyone?

Not necessarily: some people enjoy capsaicin, but it can be too much with a sensitive stomach or reflux. In that case, keep the amount small or leave it out.

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