Diabetes Forecast

Baked Egg With Avocado, Tomato, and Citrus Salad

Per Serving

Baked Egg With Avocado, Tomato, and Citrus Salad

Makes: 2 servings
Serving Size: 1 egg and about 1 cup salad
Calories 200
Fat 15 g
Saturated Fat 2.7 g
Trans Fat 0 g
Carbohydrate 11 g
Fiber 4 g
Sugars 4 g
Cholesterol 185 mg
Sodium 320 mg
Potassium 540 mg
Protein 8 g
Phosphorus 150 mg
Choices: Nonstarchy Vegetable 2, Medium-Fat Protein 1, Fat 2
  • Makes: 2 servings
  • Serving Size: 1 egg and about 1 cup salad
  • Preparation Time: 15 minutes
  • Cooking Time: 5 minutes


2 eggs
2 tsp. canola oil, divided
2 Tbsp. lime juice
1/4 tsp. kosher salt
1/2 tsp. cracked black pepper
2 1/2 oz. peeled and cubed avocado (about 1/2 of a medium fruit)
1 large tomato, thinly sliced
2 oz. red onion, peeled and thinly sliced (generous 1/3 cup)
1/4 cup finely chopped cilantro


  1. Preheat the oven to 400° F.
  2. Crack each egg into a separate bowl without breaking the yolks. Set aside.
  3. Preheat a small ovenproof pan and add 1 tsp of the canola oil. Gently add the eggs to the pan. Immediately place the pan in the oven. Cook at least 5 minutes, until both the white and yolk are firm. (Infants, young children, older adults, pregnant women, and people with weakened immune systems, including those with diabetes and other chronic illnesses, are particularly vulnerable to foodborne illnesses from bacteria found in undercooked or raw eggs.)
  4. In a small bowl, add the remaining 1 tsp canola oil, the lime juice, salt, and pepper; whisk the ingredients to create the dressing. Add the avocado, tomato, onion, and cilantro to the dressing, and toss.
  5. Remove the eggs from the oven. Plate half the salad for each serving and add an egg.

Recipe adapted from Chef Ronaldo’s Sabores De Cuba: Diabetes-Friendly Traditional and Nuevo Cubano Cuisine by Ronaldo Linares (American Diabetes Association, 2016). Order online at shopdiabetes.org or by calling 800-232-6733


Recipe Finder

Show me recipes in: