The Best High-Fiber Upgrade for Your Scrambled Eggs

For those who prefer to start their day with a savory meal, eggs have long been a breakfast staple. They’re nutrient-dense, endlessly versatile and, even when you’re short on time, scrambling up a couple of eggs is doable. Even though that plate of delicious scrambled eggs gives you a head start on reaching your protein goals, there’s a key nutrient that your daily plate of scrambled eggs is missing—fiber! Luckily, that’s easily remedied with a simple upgrade. 

If you think we’re going to say that you should add a handful of spinach, think again. Most of us assume that’s a great way to boost the fiber in a plate of eggs, but you’d have to add a lot more spinach than you think to actually get the fiber boost you’re looking for. (For perspective, 1 cup of cooked spinach adds just 4 grams of fiber.)

Instead, think: avocado. While we often think of avocados as a source of healthy fats (and they are!) they’re also an under-the-radar fiber rock star. Here’s why you should start adding avocados to your morning scramble.

Health Benefits of Avocado

You probably don’t need much convincing to add avocados to your scramble, but here’s a rundown of all the potential benefits that could come from this high-fiber addition.

Provides Gut-Friendly Fiber

Avocados are well-known for their heart-healthy fat content, but they’re actually quite high in fiber too. Just half an avocado provides 4 to 5 grams of fiber. Getting a head start on your fiber intake at breakfast by adding avocado is a smart move since so few of us are getting the recommended 28 to 34 grams of fiber per day. 

That fiber also offers gut-health benefits. Not only does it keep your digestion running smoothly, but research suggests that avocados also support a healthier gut microbiome. Those good gut microbes will return the favor by bolstering your overall health in a number of ways, from reduced inflammation to guarding against chronic disease.

Supports Heart Health in More Ways Than One

Avocados are a win-win for your heart since they’re rich in both fiber and heart-healthy monounsaturated fat. Both of these nutrients have been associated with better cholesterol numbers. “Studies show that consumption of avocados has been shown to lower LDL cholesterol,” says Umo Callins, M.S., RD, LD, CSSD, CPT. What’s more, the antioxidants in avocados also ward off LDL oxidation. That’s a good thing because when LDL becomes oxidized, it’s more likely to stick to the walls of your arteries and raise your odds of heart disease and stroke. Potassium is another heart-healthy perk—a half-avocado provides about 7% of the Daily Value. Potassium is a key nutrient for improving your blood pressure.,

Stabilizes Blood Sugar

Everyone can benefit from having stable blood sugar levels, not just those with diabetes. That’s why adding higher-fiber foods like avocado to your breakfast is so important—the extra fiber helps keep your blood sugars steady, says Jamie Nadeau, RDN. After eating, fiber slows down carbohydrate digestion so you have a much steadier rise in blood sugar, which is better for your energy levels and metabolic health.

Making avocados a regular part of your breakfast may even have long-term benefits for your blood sugars. One study found that avocado intake was associated with a reduced risk of diabetes in Mexican adults, shares Lisa Andrews, M.Ed., RD, LD.

Packed with Essential Nutrients

We’ve talked a lot about avocado’s healthy fats and fiber, but this tasty fruit is packed with a variety of other essential nutrients as well. As we mentioned, avocados are a good source of potassium, which is essential for muscle function and blood pressure regulation., They also contain folate, which plays a key role in DNA synthesis, the formation of red blood cells, and protein metabolism. You’ll get a surprising amount of vitamin K in a serving of avocado, too. You may be familiar with its role in blood clotting, but it’s also important for bone metabolism and regulating blood calcium levels.,

Delicious Ways to Enjoy Your Avocado Scrambled Eggs 

Ready to start adding some avocado to your morning scramble? Here are some practical tips for making this healthy pairing even more delicious.

• Double down on fiber: Score even more fiber by adding beans to your morning avocado-and-egg scramble. Just ½ cup of beans provides an extra 6 grams of fiber and 8 grams of plant-based protein. Make a Southwest-inspired scramble by adding avocado, black beans, Cheddar cheese and salsa. 
• Serve it up on toast: Mash your avocado on a piece of whole-wheat toast, then top with your scrambled egg. For extra flavor, drizzle the toast with hot honey and red pepper flakes or everything bagel seasoning, suggests Nadeau. You’ll tack on an extra 2 grams of fiber to your breakfast from the toast. 
• Wrap it up: Turn your avocado scrambled eggs into a handheld breakfast by wrapping them in a whole-wheat tortilla. For flavor and color, scramble your eggs with some chopped veggies like mushrooms, peppers and onions. Then layer it in your wrap with sliced avocado and cheese. You could also try a salmon bagel-style wrap with smoked salmon, avocado, cream cheese and scrambled eggs. 
• Make it a bowl: “You can also make an avocado-and-egg breakfast bowl,” says Callins, “by warming instant brown rice, quinoa or even oats in a bowl, then layer with scrambled eggs, sliced avocado, salsa and any additional veggies of choice.”

Our Expert Take

Scrambled eggs are a quick and easy breakfast that is beloved by many. The only drawback is that your daily scramble is missing fiber. Not to worry—one easy way to level up your scramble and score some fiber is to add avocado. Dietitians love this high-fiber upgrade because, in addition to adding up to 4 grams of fiber (from half an avocado), you’ll also be serving up other health benefits on your plate. Avocados can give your gut health a boost, stabilize your blood sugar and provide nutrients that support heart health. Whether sliced, smashed or chopped, don’t forget to add avocado to your scrambled eggs for a nutritious start to your day.