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Avocado Egg Whites

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avocado eggs for a lean breakfast to help you tone back up after the holidays tomatoes, avocado, egg whites, grain free, gluten free, dairy free, paleo, low carb

It’s here. The New Year, aka “Make me fit”. Most people are out there setting New Year’s resolutions and most are centered around making the body leaner, stronger, better and healthier. The problem is that a lot of people not only don’t know where to start, but they also don’t really know what’s truly a healthy breakfast or lunch recipe which is why I thought we should talk about these avocado egg whites.

avocado eggs for a lean breakfast to help you tone back up after the holidays tomatoes, avocado, egg whites, grain free, gluten free, dairy free, paleo, low carb

I’ve always tried to take care of myself. I would go running, try to not eat too much too late at night, drink plenty of water and try to make healthy choices, but the older I got the more I realized that I didn’t really understand what was healthy and what wasn’t. For example, I’d make chicken and rice (white rice), serve it with a little sauce, maybe a side salad and feel pretty good about my decision. Or I’d have a healthier cereal for breakfast and a turkey sandwich (with mayo of course) for lunch and feel like I was making healthy decisions.


And to a point I was. I mean, there are waaaaaaay worse decisions I could have been making like, skipping breakfast (I’m lookin’ at you) eating pancakes every morning, or a grilled cheese or philly cheese steak for lunch, but in reality my choices weren’t ones that would help me to maintain my waistline and muscle. The little that I actually have that is. Yeah, turkey is a great protein, but I’d ruin it with my mayonnaise, cheese, and pretend wheat bread. And breakfast, well a healthier cereal really doesn’t give your body all of the nutrients it needs to maintain weight and muscle mass. So, I started looking into healthier options.

avocado eggs for a lean breakfast to help you tone back up after the holidays tomatoes, avocado, egg whites, grain free, gluten free, dairy free, paleo, low carb

Egg whites (not that the yolk is bad) are a great way to get protein in a lean way for breakfast or lunch. I like to add heart healthy tomatoes and avocados. Did you know avocados are heart healthy, great for immune systems to fight off illnesses, bone health, muscle tone to help maintain and grow muscles, digestion and metabolism and even good for your skin and hair?! That’s pretty awesome. So I whip up my egg whites, add avocado, saute a little tomato and cook up my eggs. Then I serve it all alongside some citrus fruit for the vitamin c, or an apple for fiber and almonds because not only are they are great nutritional source but I love the crunchy along with the meal. So, if you’re looking to lean up with winter it’s time to try this simple, 5 minute meal.

Is Avocado Nutritious?

Avocados are a great source of vitamins C, E, K, and B-6.

One-third of a medium avocado has 80 calories and contributes nearly 20 vitamins and minerals, making it a great nutrient-dense food choice.

Are Egg Whites Better Than Whole Eggs?

An egg white contains fewer calories than a whole egg.

It is also lower in protein, cholesterol, fat, vitamins and minerals.

For a low-calorie breakfast, egg whites are high in protein but low in calories.

Avocado Egg Whites

avocado eggs for a lean breakfast to help you tone back up after the holidays tomatoes, avocado, egg whites, grain free, gluten free, dairy free, paleo, low carb

Avocado Egg Whites

5 from 1 vote
Prep Time: 1 minute
Cook Time: 1 minute
Total Time: 2 minutes
Servings: 1 serving


  • 1/3 cup grape tomatoes sliced in half
  • 3 Egg whites
  • 1/4 Avocado smashed
  • pinch of salt and pepper
  • olive oil


  • In a small bowl, add the avocado, egg whites and salt and pepper.
  • Whisk to combine and set aside.
  • In a skillet over medium heat add a little drizzle of olive oil.
  • Add the tomatoes and cook until tender, add a little more oil if needed so the eggs don't stick.
  • Add the egg whites and cook, stirring occasionally until set, about 30 to 60 seconds.
  • Remove to a plate and enjoy with a healthy side like fresh fruit and nuts, or a piece of seeded whole wheat bread.


You may add other veggies like mushrooms or even sauteed Brussel sprouts.
Nutrition Facts
Avocado Egg Whites
Amount Per Serving (1 g)
Calories 131
% Daily Value*
Carbohydrates 7.2g2%
Fiber 4.1g17%
Sugar 2.4g3%
Protein 10.2g20%
* Percent Daily Values are based on a 2000 calorie diet.

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About the authors

Cheney Family

Cade and Carrian have three children and love to spend time together whether it’s vacationing or snuggled up on the couch for a good movie.

And this family especially loves to eat.

They love everything from the keep you fit and healthy to the get out your sweat pants indulgent and everything in between.

But most of all, they love the memories made, shared and treasured and it’s all thanks to a meal shared together with loved ones.

Leave a comment


  • You madam, are a true lady! These recipes are gorgeous and sweet lookin’!

    • Reply
  • this sounds like an amazing breakfast to wake up to, I like to think I eat healthily but after reading this I think I need to readdress how I fuel my body at the start of the day

    • Reply
    • I definitely had a to change a few things, namely my new found love for pancakes every morning. haha

      • Reply
  • i had avocado eggs at cafe lalo. they are yummy!

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    • no way! Where’s that? I’d love to try it

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  • And what do you ddo with thw yokes?

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    • Well, that part isn’t so healthy. I either toss them, or more often make lemon curd or ice cream with them. 🙂

      • Reply
  • I have never put avocados in my eggs like that – I must try immediately!!

    • Reply
    • doooooo iiiiitttt!

      • Reply
  • This is incredible, exactly my taste 🙂

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  • Would eating a trough-size of these avocado egg whites still make them healthy? Because I’m already obsessed!

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  • I would eat these breakfast, lunch or dinner! They look so good. Such a great idea!

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  • This is certainly my kind of breakfast! Actually I could eat this anytime of day!

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    • and I do quite often!

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  • My two favorite breakfast items are egg whites and avocado. What a great combo by putting the two together.

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  • Love this, Carrian! The perfect way to start the New Year!

    • Reply
    • Healthy eggs so I can eat your tater tots this weekend!

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  • I could eat this for breakfast every day!

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    • And I often do!

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  • This is so simple but brilliant! I eat egg whites every single day for breakfast and I am sort of obsessed with avocados. Thanks for a new way to spice things up!!

    • Reply
    • Thanks Taylor! I am obsessed with these!

      • Reply

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