Keto Avocado Egg Bake with Everything Bagel Seasoning
Some mornings you want a breakfast that feels indulgent but works hard for your body at the same time. This keto avocado egg bake with everything bagel seasoning is exactly that. Two simple ingredients form the base, a ripe avocado and a fresh egg, and then everything bagel seasoning does the heavy lifting on flavour. The result is a warm, creamy, satisfying breakfast that fits perfectly into a ketogenic lifestyle without a single compromise on taste. It takes around twenty minutes from start to finish, which makes it genuinely doable on a weekday morning.
What makes this recipe nutritionally special is the combination of monounsaturated fats from the avocado and high-quality protein from the egg. Avocados are rich in potassium, folate, and vitamin K, nutrients that often get overlooked at breakfast time. The egg nestled right inside the avocado hollow means you get a built-in portion of complete protein with all nine essential amino acids, supporting muscle recovery and keeping hunger at bay for hours. Everything bagel seasoning, that beautiful blend of sesame seeds, poppy seeds, dried garlic, dried onion, and flaky sea salt, adds a generous hit of minerals and healthy fats from the seeds, along with a savoury depth that makes this feel far more exciting than a plain baked egg.
The method here is straightforward and forgiving. You scoop out a small amount of avocado flesh from each half to create a bigger well, because standard avocado pits rarely leave quite enough room for an egg. That extra scooped flesh does not go to waste. You can eat it straight away or save it for a quick guacamole later in the day. A cast iron skillet or a small baking dish both work well for this recipe. Placing the avocado halves snugly in a dish lined with scrunched foil helps them sit level so the egg does not spill out before it sets. Once seasoned and baked, the egg white turns just firm while the yolk stays slightly jammy, which is the sweet spot for both texture and nutrition since a runny yolk retains more of its fat-soluble vitamins.
This recipe is naturally gluten free, grain free, dairy free, and paleo friendly as well as keto. If you want to boost the protein content even further, a light sprinkle of hemp seeds alongside the everything bagel seasoning adds around three grams of protein per tablespoon without changing the flavour profile at all. You can also add a small pinch of smoked paprika or red pepper flakes if you enjoy a bit of heat. This dish works equally well as a quick solo breakfast or as part of a larger spread when you have a bit more time. Either way, it is the kind of recipe that earns a permanent spot in your weekly rotation because it delivers every single time.
Ingredients
- 1 large ripe avocado (halved and pitted)
- 2 large eggs (one per avocado half)
- 1.5 tsp everything bagel seasoning (divided between both halves)
- 1 tsp extra virgin olive oil (for light drizzle)
- 1 tbsp hemp seeds (optional, for extra protein)
- 0.3 tsp smoked paprika (optional, for a gentle warmth)
- 1 pinch black pepper (freshly cracked)
- 2 tsp fresh chives (finely chopped, for garnish)
Instructions
- 1
Preheat your oven to 200 degrees Celsius (400 degrees Fahrenheit). While it heats up, line a small baking dish or oven-safe skillet with a sheet of foil and scrunch it loosely to create a cradle that will hold each avocado half upright and level.
Getting the avocado to sit flat is the most important step. A wobbly avocado means a runny egg pooling to one side before it sets.
- 2
Slice the avocado in half lengthways and remove the pit. Using a spoon, carefully scoop out an extra tablespoon of flesh from each hollow to create a deeper well. Set that extra avocado flesh aside to snack on or use in another meal.
Choose an avocado that gives slightly when pressed but is not mushy. An underripe avocado will not soften enough during the short bake time.
- 3
Place the avocado halves cut-side up in the prepared foil cradles inside the baking dish. Drizzle a tiny bit of olive oil over the exposed flesh to prevent the edges from drying out in the oven.
- 4
Crack one egg carefully into a small cup or ramekin first. This gives you control when transferring it into the avocado hollow. Gently pour the egg into the well, letting the yolk settle in the centre. Repeat with the second half.
Cracking the egg into a cup first lets you remove any shell fragments easily before they end up in your breakfast.
- 5
Sprinkle each avocado egg evenly with the everything bagel seasoning, dividing the full amount between both halves. Add the smoked paprika and a crack of black pepper if using. For extra protein, scatter the hemp seeds over the top now.
Do not skip seasoning before baking. The heat blooms the dried garlic and onion in the everything bagel blend, giving the dish a deeper, more rounded flavour.
- 6
Transfer the baking dish to the preheated oven and bake for 12 to 15 minutes. At 12 minutes the yolk will be runny and jammy. At 15 minutes it will be more fully set. Pull them out when they reach your preferred texture.
Every oven runs slightly differently. Start checking at 11 minutes if yours tends to run hot.
- 7
Remove from the oven and allow to cool for one minute before garnishing with freshly chopped chives. Serve immediately straight from the baking dish or carefully lift each half onto a plate using a wide spoon.
A one-minute rest lets the egg white finish setting from residual heat without overcooking the yolk.
Nutrition per serving
245kcal
Calories
9g
Protein
9g
Carbs
20g
Fat
7g
Fibre
1g
Sugar
310mg
Sodium
Pro Tips
- ✓
Use an avocado that is ripe but still holds its shape. Overripe avocados can collapse or turn brown quickly in the oven.
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Cracking each egg into a small cup before pouring into the avocado gives you much more control and reduces mess.
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Lining your dish with scrunched foil is a simple but game-changing trick for keeping avocado halves stable during baking.
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If you want a dairy boost, a small crumble of feta or goat cheese added after baking pairs beautifully with the everything bagel seasoning.
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Make your own everything bagel seasoning by mixing equal parts sesame seeds, poppy seeds, dried minced garlic, dried minced onion, and flaky sea salt.
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For a meal prep friendly version, prep the avocado wells the night before and store them cut-side down with a squeeze of lemon juice to prevent browning. Add the eggs and bake fresh in the morning.
Frequently Asked Questions
Variations
- •
Spicy Sriracha Avocado Egg Bake
After baking, drizzle a small amount of sriracha or chilli garlic sauce over each half alongside the everything bagel seasoning. Adds heat and a touch of tang without significant extra carbs.
- •
Smoked Salmon and Avocado Egg Bake
Lay a thin slice of smoked salmon around the inner edge of the avocado well before cracking in the egg. The salmon cooks gently during baking and adds a wonderful omega-3 boost and a smoky, briny depth.
- •
Herbed Feta Finish
After pulling the dish from the oven, crumble a teaspoon of feta cheese over each half and finish with fresh dill alongside the chives. The salty creaminess of feta plays off the everything bagel seasoning beautifully.
- •
Double Protein Turkey Bacon Crumble
Cook one slice of turkey bacon until crispy, crumble it, and scatter over the baked avocado eggs just before serving. Adds an extra 5 to 6 grams of protein per serving and a satisfying crunch.
Substitutions
- •Everything bagel seasoning → Homemade blend (Mix one teaspoon sesame seeds, half a teaspoon poppy seeds, half a teaspoon dried minced garlic, half a teaspoon dried minced onion, and a quarter teaspoon flaky sea salt. Tastes just as good and you control the sodium level.)
- •Eggs → Egg whites only (If you are watching dietary cholesterol, use two egg whites per avocado half instead of a whole egg. The cook time drops by 2 to 3 minutes since whites set faster than yolks.)
- •Extra virgin olive oil → Avocado oil (Avocado oil has an even higher smoke point and a neutral flavour, making it a seamless swap. Both are keto and paleo friendly.)
- •Fresh chives → Fresh parsley or dill (Any soft fresh herb works well here. Dill pairs particularly nicely if you are adding smoked salmon. Parsley adds a clean, bright note.)
- •Hemp seeds → Chia seeds or sunflower seeds (Both add a similar nutritional boost. Sunflower seeds add more crunch. Chia seeds blend into the topping almost invisibly while still contributing omega-3s and fibre.)
🧊 Storage
This recipe is best enjoyed immediately after baking. If you have leftovers, store them in an airtight container in the refrigerator for up to one day. Reheat gently in the oven at 160 degrees Celsius for 5 minutes rather than microwaving, which can make the egg rubbery. Note that the avocado will darken slightly upon storage, which is normal and safe to eat.
📅 Make Ahead
You can prepare the avocado halves the evening before by scooping out the extra flesh, squeezing a little lemon juice over the cut surfaces, and wrapping them tightly in cling film. Store in the fridge overnight. In the morning, simply crack in the eggs, add the seasoning, and bake as directed. This shaves the prep time down to under two minutes.
