Breakfast Superfood: Avocado is an All-Star Addition to the Team

Liz Merritt
October 1, 2016
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Breakfast has long been considered the most important meal of the day. But hectic morning routines can sometimes get in the way of a wholesome meal. Avocados are the breakfast superfood solution for busy morning schedules.

According to the Dietary Guidelines for Americans 2010, eating a nutrient-dense breakfast can help with weight maintenance and improve nutrient intake.

Nutrition Powerhouse

breakfast superfood

Avocados are the breakfast superfood solution for busy morning schedules.

Most of all, nutrient-dense foods provide substantial amounts of vitamins, minerals and other nutrients, and relatively few calories.

Because avocados contain nearly 20 vitamins, minerals and phytonutrients and 50 calories per serving (1⁄5 of a medium avocado), they’re a great choice for breakfast.

In addition, they help the mind and body get started in the morning. Studies show breakfast eaters have a higher intake of vitamins and minerals than breakfast skippers.

Avocados can be added to breakfast in a number of ways, from topping eggs with avocado slices to using it to replace saturated fat in breakfast breads, muffins and shakes.

It’s also a great alternative to traditional breakfast spreads such as butter or cream cheese, with the added benefit of contributing “good” mono- and polyunsaturated fats, with no cholesterol or sodium.

Registered dietitian Bonnie Taub-Dix, MA, RDN, CDN partnered with the California Avocado Commission to create this breakfast dish:

Eggs-Traordinary Avocado Breakfast Muffins

Yields: 15 mini muffins


  • 3⁄4 cup grape tomatoes, chopped
  • 1 cup fresh spinach leaves, chopped
  • 1 ripe, fresh California avocado, seeded, peeled and diced
  • Salt, to taste
  • Pepper, to taste
1⁄4 tsp. chipotle seasoning (optional)
  • 2 large eggs
  • 1⁄2 cup egg whites
  • 1 Tbsp. crumbled feta cheese


  1. Preheat oven to 350 degrees F.
  2. Spray a standard-sized non-stick mini muffin tin with cooking spray.
  3. Next, in a medium-sized bowl, combine tomatoes, spinach, avocado, salt, pepper and optional chipotle seasoning.
  4. Spoon two tablespoons of vegetable and avocado mixture into each mini muffin cup.
  5. Beat eggs and egg whites together in a separate bowl.
  6. Pour eggs over the vegetables until about a little more than three-quarters full.
  7. Sprinkle egg muffin mixture with cheese.
  8. Bake for about 20 minutes, or until eggs spring back to the touch.

Nutrition Information Per Serving: Calories 90; Total Fat 7 g (Sat 1.5g,Trans 0g, Poly 1g, Mono 4 g); Cholesterol 75 mg; Sodium 140 mg; Potassium 270 mg; Total Carbohydrates 4 g; Dietary Fiber 2 g; Total Sugars <1 g; Protein 4 g


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