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October 1, 2013

Crispy Avocado Fried Egg with Yolk Only Option (Egg in a Basket)

There were two motivations behind this recipe. I'm not really sure I can call it a recipe. It's more of an idea, I guess. A few months ago, my sister was testing out possible allergens to determine the cause of her child's severe eczema. So the main reason for this idea was for my niece. She had a possible sensitivity to egg whites, so I wanted to create some way for her to consume egg yolks. I wanted something easy, but also something she would really enjoy. (She wasn't having any issues eating gently washed egg yolks.)

Crispy Avocado Fried Egg with Yolk Only Option (Egg in a Basket)

(She was later tested for allergies. My sister also used many of the techniques discussed in Emily Bartlett's ebook, The Eczema Cure, which I have also used for myself. Note: I'm not a healthcare provider. If you or your child have a possible allergic reaction to eggs, whites or yolks, please consult your doctor or other healthcare provider.)

Since she loves avocados, my first thought was the baked avocado egg that I'm sure many of you have seen or tried. I figured I could easily just bake the yolk instead of the whole egg. But...the truth is, I made a baked avocado egg once and I did not like it. I threw it out. The avocado gets too warm and mushy for my taste. It's just not my thing. I didn't want to test it out again. So, by frying the avocado with the egg, the avocado only gets slightly warm. Plus it gets a little crispy on the outside and it's so much better.

While the yolk-only version was meant for people with sensitivities to egg whites (if you have allergic reactions to eggs, you may want to avoid yolks as well), I actually enjoy this version myself. If I could have an egg with only yolks, I would be happy. Someone should create that. I would totally eat an all-yolk egg, even one created in a factory. Someone get on that. (I'm joking. Obviously. I think...)

Fried Egg in an Avocado (Whole Egg or Egg Yolk Only)

But I do love egg yolks. (For this recipe, you can use either the whole egg or yolk only.) My love for yolks, particularly runny yolks that need to be mopped up by something, was the other motivation for this idea. Many years ago, someone made me an egg in a basket. Toad in the hole. Eggs in a whatever-you-want-to-call-it. It was the first time I had this creation and it quickly became my favorite. However, that was at a time when I ate bread. When I discovered all the ways that gluten was affecting me (migraines, eczema, joint pain, etc.), it took me awhile to accept that I couldn't eat gluten. No more eggs in a basket, BLTs, baguettes...This is a travesty.

For awhile, I even purchased overpriced gluten-free breads. Not the same. Not the same at all. While now I have discovered that there are other options (like coconut and almond flour and if you want to get crazy, making a whole loaf of paleo bread), I'm at a point where I don't really eat those things often. Considering how much I love french bread and pasta, I've surprisingly easily adjusted to this new way of life. It wasn't an overnight adjustment, of course. But it gets easier. My health, and living without migraines and eczema, is worth it.

Okay, I know you're tired of reading (did anyone even read all that?). So here you go... Oh, and yes my niece has been enjoying these avocado fried eggs or whatever you want to call them.

 Worried about saturated fat and cholesterol? Read some of Chris Kresser's work: here's one article.

Crispy Avocado Fried Egg (Fried Egg in an Avocado) (whole egg or yolk only)
Makes 2-3 fried avocado eggs
Fried Egg in an Avocado (Whole Egg or Egg Yolk Only)

What you need:

1 avocado (mostly firm, not over-ripe)
2-3 eggs or egg yolks
Coconut oil (or other fat/oil for frying)
Salt and pepper

Optional:
Baby spinach leaves
Spiced coconut flour for coating (see note)

How to make:

Using a firm avocado, cut the avocado in half, lengthwise, and remove the seed. Cut avocado into (approximately) 1/2 inch slices. You should get 2-3 (maybe 4) slices from one avocado. Remove peel if desired. If avocado is somewhat soft (though this is best with firm, just-ripe avocados), I leave it on and remove after frying. For whole eggs, cut out a larger hole with a knife or a small biscuit cutter. For yolk only, make hole slightly bigger if needed. Save or eat leftover avocado pieces.

Heat 1-2 tbsp of oil (enough for light coating) in a frying pan over medium heat. Have your eggs ready (cracked in a bowl or at least within reach). Sprinkle salt and pepper on both sides of the avocado slices. When oil is hot, place slices in pan and fry for about 3-5 minutes or until browned and crispy. Turn heat down if necessary to prevent burning, but make sure you get it nice and crispy. Carefully flip the slices and fry for a minute before adding eggs.

For whole eggs (after frying for a few minutes): Reduce heat to low to medium-low (or bottom of egg will become crispy). Carefully drop eggs in center of avocado slices. If using large eggs, some of the white will spill out. Add a tsp of water to pan and cover and cook until eggs are set and yolks are cooked to preference. Alternatively, carefully flip the slices to cook the other side. Salt and pepper to taste.

For egg yolks (after frying for a few minutes): Reduce heat to low to medium-low. Separate whites from yolks, taking care not to break the yolks. Gently wash egg yolk with a little water (if desired to remove all white). Before adding yolks, (optional) place a few baby spinach leaves in the hole of the avocado. This keeps the bottom of the yolk from cooking too much (if you want it runny). Add yolks to hole. Cover and cook for a few minutes or until yolks are warmed or cooked to preference. Salt and pepper to taste.

Optional: You can dredge the slices in a mixture of coconut flour (1 tbsp or so) and spices (I use pinch cumin and garlic) before frying. This makes the avocado slices a little more crispy. You may need to decrease heat to keep coconut flour from burning.

Learn all about Storing Avocados HERE.

Fried Egg in an Avocado (Whole Egg or Egg Yolk Only)


Did you see my last post for making mayo by hand with a recipe for Coconut Ghee Mayo? Find it HERE.



Shared at: Wellness Wednesday, Gluten Free Wednesdays, Allergy Free WednesdaysFight Back FridayFat Tuesday

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