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Keto Avocado Egg Boats with Hemp Hearts & Spinach

Difficulty Beginner
Time
Prep Time: 10 mins Cook Time: 15 mins Total Time: 25 mins
Servings 2
Calories 290
Description

A deliciously simple keto brunch made with baked avocado halves filled with eggs, topped with garlicky sautéed spinach and sprinkled with hemp hearts. High in fiber, healthy fats, and protein.

Ingredients
    For the Avocado Egg Boats:
  • 1 large ripe avocado, halved and pitted
  • 2 medium eggs
  • Sea salt & black pepper, to taste
  • Chili flakes (optional)
  • Smoked paprika (optional)
  • For the Sautéed Spinach:
  • 1 tsp olive oil
  • 1 cup baby spinach, roughly chopped
  • 1 garlic clove, minced
  • To Finish:
  • 1 tbsp hemp hearts
  • Optional: fresh herbs, red pepper flakes, or a squeeze of lemon
Instructions
    Prepare the avocados:
  1. Preheat the oven to 375°F.
  2. Scoop out a small bit of the avocado flesh from the center of each half to make room for the egg.
  3. Place the avocado halves in a small baking dish or muffin tin to keep them upright.
  4. Crack the eggs:
  5. Carefully crack one egg into each avocado half. It’s okay if a little white spills over—use medium eggs for best fit.
  6. Season with salt, pepper, and optional chili flakes or smoked paprika.
  7. Bake:
  8. Bake for 12–15 minutes, or until the egg whites are set and yolks are still slightly soft (or to your liking).
  9. Sauté the spinach:
  10. While the avocados bake, heat olive oil in a small skillet over medium heat.
  11. Add garlic and sauté for 30 seconds until fragrant.
  12. Add spinach and cook until just wilted, about 1–2 minutes. Remove from heat.
  13. Assemble:
  14. Top each baked avocado with the sautéed spinach and a sprinkle of hemp hearts.
  15. Garnish with fresh herbs or lemon juice if desired.

Nutrition Facts

Servings: 2 ServingCalories:290kcalTotal Fat:24gSaturated Fat: 5gTotal Carbohydrate:9gDietary Fiber: 9gSugars: 1gProtein:10g

Note

Substitutions & Variations

  • Dairy-Free: This recipe is naturally dairy-free, but feel free to add a sprinkle of feta or goat cheese if desired.
  • Nut-Free: No changes needed—it’s already nut-free.
  • Greens Swap: Swap spinach for kale, arugula, or Swiss chard.
  • Spice It Up: Add a dash of hot sauce, diced jalapeños, or chipotle powder for heat.
  • Protein Boost: Add crumbled bacon or a sprinkle of cooked sausage on top before serving.