Nutrition Facts
Servings: 2 ServingCalories:290kcalTotal Fat:24gSaturated Fat: 5gTotal Carbohydrate:9gDietary Fiber: 9gSugars: 1gProtein:10g
Keto Avocado Egg Boats with Hemp Hearts & Spinach
Weekend brunch is our time to slow down, savor the morning, and create something that's equal parts comforting and nourishing. This recipe for Avocado Egg Boats with Hemp Hearts & Spinach quickly became one of our favorite go-to brunches—not just because it’s beautiful on a plate, but because it delivers that creamy, hearty satisfaction while staying true to our keto goals.
We originally started making this dish when we were trying to find new ways to work more fiber into our day. Avocados were an obvious winner—rich in fiber and healthy fats, they make the perfect edible vessel for so many ingredients. The idea of baking eggs inside avocado halves just felt like a natural upgrade. Add in a quick sauté of garlicky spinach and a sprinkle of nutty hemp hearts, and suddenly we had a brunch that felt restaurant-level indulgent.
What we love about this dish is that it feels a little fancy without being fussy. It’s a one-pan situation (if you don't count the quick sauté), and it comes together with just a handful of ingredients most of us already have in the kitchen. Whether we’re cooking for two or making a tray full for friends, these boats always impress.
We also like that it’s endlessly customizable. Sometimes we top it with a dollop of pesto or swap in kale for spinach. The key is that the avocado bakes just enough to warm through, while the egg sets into this soft, almost poached texture that’s irresistible with every forkful.
And that finishing sprinkle of hemp hearts? It’s the little crunch and nutty omega-3 bonus that brings the whole thing together. If you’re looking for a brunch that’s beautiful, nourishing, and keto to the core—this is it.
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
- 1 large ripe avocado, halved and pitted
- 2 medium eggs
- Sea salt & black pepper, to taste
- Chili flakes (optional)
- Smoked paprika (optional)
- 1 tsp olive oil
- 1 cup baby spinach, roughly chopped
- 1 garlic clove, minced
- 1 tbsp hemp hearts
- Optional: fresh herbs, red pepper flakes, or a squeeze of lemon
For the Avocado Egg Boats:
For the Sautéed Spinach:
To Finish:
Instructions
- Preheat the oven to 375°F.
- Scoop out a small bit of the avocado flesh from the center of each half to make room for the egg.
- Place the avocado halves in a small baking dish or muffin tin to keep them upright.
- Carefully crack one egg into each avocado half. It’s okay if a little white spills over—use medium eggs for best fit.
- Season with salt, pepper, and optional chili flakes or smoked paprika.
- Bake for 12–15 minutes, or until the egg whites are set and yolks are still slightly soft (or to your liking).
- While the avocados bake, heat olive oil in a small skillet over medium heat.
- Add garlic and sauté for 30 seconds until fragrant.
- Add spinach and cook until just wilted, about 1–2 minutes. Remove from heat.
- Top each baked avocado with the sautéed spinach and a sprinkle of hemp hearts.
- Garnish with fresh herbs or lemon juice if desired.
Prepare the avocados:
Crack the eggs:
Bake:
Sauté the spinach:
Assemble:
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.