Let’s be honest: this recipe for baked avocado and egg is everywhere on the web. And it should be since it’s a food trifecta–easy, delicious and healthy. Devour this on a chilly morning post-workout for a dose of healthy fat and protein.

Recipe

1 Avocado

1 Egg

Favorite cooking oil (coconut, olive, grapeseed, etc)

Salt’n’Peppa

Optional sparkle:

Cheese (cheddar, parmesan, manchego)

Cilantro

Bread

Tools:

Small casserole dish, or a baking sheet

Knife

Ramekin

Do It:

Oven 400F.

Slice that avocado in half and remove nature’s ping-pong ball, aka the seed.

If your avocado is tiny, consider scooping out around the sides to make more room for the egg.

Oil your baking dish.

Place the avocado in the dish sliced-side up.

Stick it in the oven.

Go do something for 10-15 minutes. Push-ups,  a 15-minute erg piece, load of laundry.

Crack egg into ramekin.

Use shell to scoop out egg yolk and some white. Pour carefully into the avocado.

Pour the extra white into the second avocado.

Stick it back in the oven. Hang around, checking on its progress. 3-7 minutes, depending on if you want your egg yolk running or rock solid. If you’re adding cheese, sprinkle on about 1 minute before it’s done.

Take it out. Sprinkle with salt’n’peppa.

Dig in.

Why you should eat this

When I first encountered the recipe, I admit to being skeptical. Hot avocado? How could a steaming, mushy avocado possibly be good? But it is! Broiling gives the avocado a subtle smokiness and luscious creaminess that made me a believer. Pair with toasted whole wheat bread and it’s a winner.

It took a little practice to get the egg perfect, but the results are worth it. The key is pre-cooking that avocado so it’s already hot inside. I usually only cook half an avocado with an egg, but if it’s teeny-tiny I bake the whole thing, adding the rest of the egg white to the second. I throw the extra avocado insides into the dish when I add the baby chickens so nothing’s wasted.

Plus this is a power dish! After a good burn session, the avocado and egg combo replenishes with protein and monounsaturated fat, potassium and another essential nutrients. Have you seen the 12 Proven Benefits of Avocados?