Yavelle Recipes · 5 min read
Breakfast is usually where a low deuterium way of eating gets tricky, because the standard options are built on cereal, toast, oats and juice. This one flips that completely. Avocado and egg yolk are fat-rich and carry almost no sugar or starch, so a breakfast built on them starts out low in deuterium.
Better still, it could hardly be simpler. Crack an egg into an avocado half, bake, and crisp some bacon while it cooks. No bowl of batter, no pan of porridge, just a warm, savoury plate.
| Prep Time | 5 minutes | Cook Time | 15 minutes |
| Servings | 2 to 4 | Net Carbs | 3g per serving |
Why This Is a Low Deuterium Recipe
This breakfast needs almost no adapting, because its core ingredients are naturally low in deuterium. The swaps are really about what you leave off the plate. Here is the thinking:
| Typical breakfast | Low deuterium choice | Why |
|---|---|---|
| Toast or a bagel | Avocado as the base | Avocado is almost pure fat, with no starch |
| Egg-white omelette | Whole pasture-raised eggs | The yolk holds the fat, and the whole egg carries no sugar or starch |
| Cooked in seed oil | The bacon's own fat | The bacon renders its own fat, so no extra cooking oil is needed |
| Orange juice on the side | Deuterium-depleted water, or coffee brewed with it | Skips the sugar and lowers the deuterium of your morning drink |
Ingredients
- 2 large ripe avocados, halved and stoned
- 4 small pasture-raised eggs
- 4 rashers of quality bacon, chopped
- Sea salt and black pepper, to taste
- 2 tbsp chopped fresh chives, to serve
- A pinch of chilli flakes (optional)
- A little grated cheese (optional, leave off for dairy free)
Instructions
- Heat the oven. Preheat to 200°C (400°F). Halve the avocados and remove the stones.
- Make room for the egg. Scoop out about a tablespoon of flesh from each half to widen the hollow so a whole egg will fit. Save the scooped avocado to eat on the side.
- Steady the avocados. Nestle the halves snugly in a small baking dish or the cups of a muffin tin so they sit level and do not tip.
- Add the eggs. Crack an egg into each hollow. If a whole egg is too much, add the yolk first, then spoon in as much white as fits. Season with salt and pepper.
- Bake. Bake for 12 to 15 minutes, until the whites are set and the yolks are as runny or firm as you like. Add the optional cheese for the last few minutes if using.
- Crisp the bacon. While the avocados bake, fry the chopped bacon in a dry skillet over medium heat until crisp and golden.
- Finish and serve. Top each baked avocado half with crispy bacon, a scatter of chives and a pinch of chilli flakes. Serve straight away with dressed greens if you like.
Why Avocado and Eggs Work So Well Here
Both stars of this dish earn their place for the same reason: they are fat-rich and sugar-poor. A food that is mostly fat, like avocado, is naturally low in deuterium, and egg yolks follow the same logic. Put simply, this is what a low-deuterium breakfast is supposed to look like.
Serving Suggestions
The baked avocado is a complete little meal, but it welcomes company. A handful of peppery rocket dressed in olive oil keeps everything low in deuterium and adds freshness. Smoked salmon alongside makes it feel special, and any leftover scooped avocado is delicious simply seasoned with salt and lemon. For a bigger plate, add a second egg cooked in the bacon fat.
Storage and Make-Ahead
This one is best eaten fresh, straight from the oven, while the yolk is soft and the bacon is crisp. If you are prepping ahead, you can chop the bacon and have your avocados ready to go, but bake the eggs to order. Avocado browns and softens once cooked and cooled, so it does not reheat well.
Nutrition Per Serving
| Nutrient | Amount (estimated) |
|---|---|
| Calories | ~320 kcal |
| Fat | 28g |
| Protein | 13g |
| Total Carbs | 9g |
| Fibre | 6g |
| Net Carbs | 3g |
Nutrition is estimated and will vary based on specific ingredients used.
Frequently Asked Questions
Is this baked avocado egg breakfast low in deuterium?
Yes. It is built from foods that are naturally low in deuterium: avocado and egg yolk are fat-rich, and quality bacon adds fat and protein. With no sugar, grain, starch or added water, it is a strong low deuterium choice for breakfast.
How do I stop the egg overflowing the avocado?
Scoop out an extra tablespoon of flesh to widen the well and use smaller eggs. If needed, add the yolk first and spoon in only as much white as fits. Nestling the halves snugly in a dish or muffin tin keeps them upright.
Are eggs and avocado good for a low deuterium diet?
They are two of the best everyday options, both fat-rich and low in sugar, so both sit low on the deuterium scale.
Can I make this dairy free?
Yes, it is dairy free as written. Just leave off the optional cheese, or swap it for extra bacon or a little nutritional yeast.
Where does this recipe fit in the Yavelle low deuterium series?
This is part of our ongoing low deuterium recipe series, where we build simple, delicious meals around ingredients that are naturally low in deuterium. Browse the full series on the Yavelle blog for more.
Yavelle 25ppm Deuterium-Depleted Water is a packaged food. It is not a therapeutic good and is not intended to diagnose, treat, cure or prevent any disease. Information on this page is general and is not medical advice. If you have a health condition or are undergoing treatment, speak with a qualified health practitioner.