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Good-for-You Breakfast Eggs

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Good-for-You Breakfast Eggs

Occasionally I’ll be posting recipes here, when I find something that’s really yummy and healthful at the same time. I thought I’d start with breakfast.
This recipe is a modified version of one from Dr. Ron Rosen that he calls “eggs benefit,” a healthy alternative to traditional Eggs Benedict. I found his version used way too much lemon juice and not enough rosemary, so I’ve adjusted those amounts and changed a couple of other things.


2 eggs
1 ripe avocado
2 slices whole grain bread, “Manna from Heaven” bread or gluten-free bread
Special Sauce

Special Sauce

3 T low-fat cream cheese or Neufchatel cheese
1/2 to 1 tsp fresh rosemary, chopped
1-1/2 tsp fresh lemon juice
1 tsp flax oil
1 tsp avocado oil
Sea salt, pinch
Cayenne pepper, pinch


  1. Mix all the sauce ingredients in a small glass bowl. Set aside.
  2. In small saucepan, bring 2-3 inches of water to a boil.
  3. Crack each egg into a small bowl, carefully so as not to break the yolk.
  4. Remove saucepan from heat and turn down to medium. You want the water to bubble just a little bit when you place the pan back onto the burner.
  5. Carefully slide the eggs into the water and replace the pan on the heat.
  6. Cook for 3 minutes.
  7. While the eggs are cooking, toast the bread.
  8. Slice the avocado in half and remove the pit.
  9. Slice through the avocado meat while it’s still in its skin, then carefully remove the meat and place on the toast. Repeat with the other half avocado and toast.
  10. With a fork or spatula, spread the avocado evenly over the toast. It’s very important that the avocado be ripe, as an unripe fruit won’t spread.
  11. Remove eggs from heat. You can either use a slotted spoon to remove each egg from the pan, or carefully drain the water and lift each egg out with a spoon. The trick is to get the egg out in one piece without bringing a lot of water with it.
  12. Place each egg on top of an avocado-smeared piece of toast.
  13. Divide the sauce in half and top each egg with half the sauce.

    Bon appetit!

    Did you enjoy this recipe? Do you have healthful recipes you’d like to share? Click the Comment link (above and to the right if you’re reading this on the website) to share your thoughts.

    Photo by WoodleyWonderworks on flickr

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  1. Terrific, that’s definitely what I was looking for! You just saved me alot of searching around

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