Disclaimer: I received free samples of California Avocado mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by California Avocado and am eligible to win prizes associated with the contest. I was not compensated for my time. 


I could write a War and Peace like ode to avocados. First, Lord, bless their scaly little skins and crazy green insides. Followed closely by their ridiculous ability to make anything creamy. While the 90's relegated avocados to mostly guacamole, fellow nutrition nuts and bloggers alike now love to use them to make healthier foods. From chocolate pudding to...well lightened eggs benedict, avocados are a smooth, nutritious alternative to saturated fat laden recipes. With nearly 20 vitamins and minerals per ounce, swapping in an avocado is super smart and a great way to add beauty nutrients into your life. 

For this entree, at a breakfast or brunch (let's face it, when is brunch ever a bad thing?), you're taking two easy staples (toast and eggs) and completely stomping on any preconceived notions of a fatty eggs benedict. Squashed. Like your dreams of having any free time during your clinical dietetics rotation. Why? Thanks to the creaminess of avocado and the spicy sweet flavors of roasted peppers this much healthier version, with vegetables no less, will also help guests see the possibilities beyond guacamole. Talk about an eye opening start to the day.


Light Avocado 'Eggs Benedict'

makes 3/4 C sauce- serves 4


  • 1 C small sweet bell peppers (yellow and red)
  • 1.5 tablespoons white vinegar
  • 1 avocado
  • 2 tablespoons butter, melted
  • 1/4 teaspoon white pepper
  • 3/4 teaspoon salt
  • 1.5 teaspoons sugar
  • 1 tablespoon fresh mint
  • 1/2 lemon, juiced


De-seed and chop peppers. Place on a pan and broil until soft and skin begins to darken. Scoop up peppers and place in a paper bag, or cover with tinfoil to steam for 10 minutes. Add peppers to food processor with vinegar and puree. Add remaining ingredients and puree until smooth. Serve over whole wheat toast and a poached egg. 

///Nutrition per serving: 275 calories, 18 g carbs, 18 grams fat, 10 grams protein, 5.5 grams fiber ///


Dietitian Nutritionist. My husband Chris and I create food and beverage photos, videos, stopmotions and recipes. And they're really cool.