Crispy Sage Avocado Egg Cups
Golden crispy edges on avocado cups filled with perfectly poached eggs, all under 10g net carbs per serving for a high-protein protein-rich breakfast. This american-inspired breakfast (keto, high protein) ready in about 28 minutes combines large avocado, large eggs, unsalted butter into a breakfast that fuels the morning without the midday crash — make-ahead-friendly and balanced enough to anchor the first meal of the day. Each serving lands at about 240 calories and feeds 2, so it sits comfortably in a weekly breakfast rotation alongside fruit, yogurt, or coffee. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 large avocado
- 4 large eggs
- 2 tbsp unsalted butter
- 6 leaves fresh sage leaves
- 1/2 tsp everything bagel seasoning
- 1/4 tsp fine sea salt
- 1/8 tsp black pepper
Instructions
- Step 1: Preheat oven to 400°F (200°C) and line a small baking sheet with parchment paper. Cut 2 large avocados in half lengthwise, remove pits, and scoop out a small portion from the center to create a 1/4-inch deep cavity in each half. Place halves cut-side up on the baking sheet.
- Step 2: Carefully crack 4 large eggs into the avocado cavities. Top each egg with 1/4 tsp everything bagel seasoning, 1/8 tsp fine sea salt, and 1/16 tsp black pepper, then gently press the edges to secure.
- Step 3: Bake for 15-18 minutes until egg whites are fully set but yolks remain slightly runny (test with a toothpick), then melt 2 tbsp unsalted butter in a small skillet over medium heat. Add 6 fresh sage leaves and cook for 60 seconds until crisp and golden, then sprinkle over the eggs.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Crispy Sage Avocado Egg Cups take to make?
Total time is about 28 minutes (10 min prep + 18 min cook). Most home cooks find this fits comfortably into a busy morning; prep components the night before to save active time.
How do I store leftover Crispy Sage Avocado Egg Cups?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven; egg- or grain-based items may need a splash of milk or water to refresh texture. Cold-served items (overnight oats, smoothies) keep 2–3 days in the fridge.
Can I substitute ingredients in Crispy Sage Avocado Egg Cups?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Crispy Sage Avocado Egg Cups for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Crispy Sage Avocado Egg Cups keto?
Yes — this recipe is tagged keto, high protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Added some red pepper flakes for heat — highly recommend.
- ★★★★★
So much better than takeout. We'll never order american delivery again.
- ★★★★☆
Nice recipe! Presentation was beautiful. Flavor was good, not great.
