I love making this egg and avocado protein lunch when I want something simple, filling, and really satisfying. It’s one of those meals that comes together quickly but still feels fresh and nourishing. The combination of creamy avocado and perfectly cooked eggs gives me a great balance of healthy fats and protein, which keeps me full for hours. I don’t feel heavy or sluggish after eating it, and that’s something I really appreciate during a busy day.
What I enjoy most is how easy it is to customize. Sometimes I add a squeeze of lemon, a sprinkle of chili flakes, or a handful of greens on the side. It works perfectly for meal prep or even a last-minute lunch at home. For me, this egg and avocado protein lunch is all about keeping things wholesome, flavorful, and uncomplicated while still supporting my healthy eating goals.
Egg & Avocado Protein Lunch
Egg Avocado Bowl
Source: Pinterest
Ingredients:
• Boiled eggs
• Ripe avocado
• Cherry tomatoes
• Spinach
• Olive oil
• Salt
Steps to Make Egg Avocado Bowl
• Boil eggs
• Slice avocado
• Chop vegetables
• Assemble bowl
• Season lightly
Nutritional Information (Per Serving):
Calories: 420
Protein: 22g
Fat: 30g
This bowl feels fresh, creamy, and perfectly satisfying for lunch.
Grilled Chicken Avocado Salad
Source: Pinterest
Ingredients:
• Grilled chicken
• Avocado
• Mixed greens
• Cucumber
• Olive oil
• Lemon juice
Steps to Make Grilled Chicken Avocado Salad
• Grill chicken
• Slice avocado
• Chop vegetables
• Toss together
• Add dressing
Nutritional Information (Per Serving):
Calories: 450
Protein: 35g
Fat: 28g
This salad feels light yet filling with great protein balance.
Egg Avocado Chickpea Bowl
Ingredients:
• Boiled eggs
• Ripe avocado
• Cooked chickpeas
• Cherry tomatoes
• Olive oil
• Salt
Steps to Make Egg Avocado Chickpea Bowl
• Boil eggs
• Rinse chickpeas
• Slice avocado
• Assemble bowl
• Season lightly
Nutritional Information (Per Serving):
Calories: 440
Protein: 24g
Fat: 26g
This bowl feels hearty, filling, and packed with plant and egg protein.
Avocado Chicken Lettuce Boat
Source: Pinterest
Ingredients:
• Grilled chicken
• Avocado
• Lettuce leaves
• Greek yogurt
• Lemon juice
• Pepper
Steps to Make Avocado Chicken Lettuce Boats
• Slice chicken
• Mash avocado
• Mix lightly
• Fill lettuce
• Serve fresh
Nutritional Information (Per Serving):
Calories: 390
Protein: 33g
Fat: 20g
These lettuce boats feel light, fresh, and perfect for a low-carb lunch.
Egg Avocado Spinach Salad
Ingredients:
• Boiled eggs
• Avocado
• Fresh spinach
• Cucumber
• Olive oil
• Salt
Steps to Make Egg Avocado Spinach Salad
• Chop eggs
• Slice avocado
• Add spinach
• Toss gently
• Drizzle oil
Nutritional Information (Per Serving):
Calories: 370
Protein: 22g
Fat: 27g
This salad feels clean, simple, and energizing.
Turkey Egg Avocado Bowl
Source: Pinterest
Ingredients:
• Sliced turkey
• Boiled eggs
• Avocado
• Mixed greens
• Olive oil
• Pepper
Steps to Make Turkey Egg Avocado Bowl
• Slice eggs
• Cut avocado
• Arrange greens
• Add turkey
• Season well
Nutritional Information (Per Serving):
Calories: 430
Protein: 38g
Fat: 24g
This bowl feels protein-rich and very satisfying.
Avocado Cottage Egg Plate
View this post on Instagram
Ingredients:
• Cottage cheese
• Boiled eggs
• Avocado
• Cherry tomatoes
• Olive oil
• Salt
Steps to Make Avocado Cottage Egg Plate
• Add cottage cheese
• Slice eggs
• Cut avocado
• Arrange plate
• Season lightly
Nutritional Information (Per Serving):
Calories: 410
Protein: 32g
Fat: 25g
This plate feels creamy, balanced, and filling.
Spicy Egg Avocado Wrap
Ingredients:
• Whole wheat wrap
• Scrambled eggs
• Avocado
• Spinach
• Chili flakes
• Salt
Steps to Make Spicy Egg Avocado Wrap
• Scramble eggs
• Slice avocado
• Warm wrap
• Fill evenly
• Roll tightly
Nutritional Information (Per Serving):
Calories: 420
Protein: 26g
Fat: 22g
This wrap feels flavorful and satisfying for busy afternoons.
Avocado Egg Greek Bowl
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Ingredients:
• Boiled eggs
• Avocado
• Feta cheese
• Cucumber
• Olives
• Olive oil
Steps to Make Avocado Egg Greek Bowl
• Slice eggs
• Chop vegetables
• Cut avocado
• Combine ingredients
• Add dressing
Nutritional Information (Per Serving):
Calories: 450
Protein: 23g
Fat: 34g
This bowl feels rich, fresh, and Mediterranean-inspired.
Egg Avocado Brown Rice Bowl
Ingredients:
• Boiled eggs
• Avocado
• Cooked brown rice
• Spinach
• Olive oil
• Lemon juice
Steps to Make Egg Avocado Brown Rice Bowl
• Cook rice
• Slice eggs
• Cut avocado
• Assemble bowl
• Drizzle lemon
Nutritional Information (Per Serving):
Calories: 480
Protein: 25g
Fat: 23g
This bowl feels wholesome, balanced, and perfect for a satisfying protein lunch.
Tuna Avocado Protein Plate
Ingredients:
• Canned tuna
• Avocado
• Boiled eggs
• Lettuce
• Olive oil
• Pepper
Steps to Make Tuna Avocado Protein Plate
• Drain tuna
• Slice eggs
• Cut avocado
• Arrange plate
• Season well
Nutritional Information (Per Serving):
Calories: 430
Protein: 32g
Fat: 27g
This plate feels hearty and keeps me full for hours.
Turkey Avocado Wrap
Ingredients:
• Whole wheat wrap
• Sliced turkey
• Avocado
• Spinach
• Mustard
• Salt
Steps to Make Turkey Avocado Wrap
• Warm wrap
• Spread mustard
• Add turkey
• Layer avocado
• Roll tightly
Nutritional Information (Per Serving):
Calories: 400
Protein: 30g
Fat: 18g
This wrap feels convenient and protein-packed.
Cottage Cheese Avocado Bowl
Ingredients:
• Cottage cheese
• Avocado
• Cherry tomatoes
• Cucumber
• Black pepper
• Olive oil
Steps to Make Cottage Cheese Avocado Bowl
• Add cottage cheese
• Chop vegetables
• Slice avocado
• Mix gently
• Season lightly
Nutritional Information (Per Serving):
Calories: 380
Protein: 28g
Fat: 22g
This bowl feels creamy, fresh, and very satisfying.
Egg Avocado Toast
Ingredients:
• Whole grain bread
• Boiled eggs
• Avocado
• Lemon juice
• Salt
• Chili flakes
Steps to Make Egg Avocado Toast
• Toast bread
• Mash avocado
• Slice eggs
• Assemble toast
• Sprinkle seasoning
Nutritional Information (Per Serving):
Calories: 410
Protein: 20g
Fat: 24g
This toast feels simple, wholesome, and energizing.
Shrimp Avocado Salad
Ingredients:
• Cooked shrimp
• Avocado
• Lettuce
• Cherry tomatoes
• Olive oil
• Lemon
Steps to Make Shrimp Avocado Salad
• Cook shrimp
• Slice avocado
• Chop vegetables
• Toss together
• Add dressing
Nutritional Information (Per Serving):
Calories: 390
Protein: 34g
Fat: 20g
This salad feels light yet rich in protein.
Egg Avocado Lettuce Wraps
Ingredients:
• Boiled eggs
• Avocado
• Lettuce leaves
• Greek yogurt
• Salt
• Pepper
Steps to Make Egg Avocado Lettuce Wraps
• Chop eggs
• Mash avocado
• Mix together
• Fill lettuce
• Serve fresh
Nutritional Information (Per Serving):
Calories: 360
Protein: 21g
Fat: 26g
These wraps feel fresh, low-carb, and filling.
Salmon Avocado Bowl
Ingredients:
• Grilled salmon
• Avocado
• Brown rice
• Spinach
• Olive oil
• Lemon
Steps to Make Salmon Avocado Bowl
• Grill salmon
• Cook rice
• Slice avocado
• Assemble bowl
• Add dressing
Nutritional Information (Per Serving):
Calories: 500
Protein: 36g
Fat: 28g
This bowl feels nourishing and protein-rich.
Egg Avocado Quinoa Bowl
Ingredients:
• Boiled eggs
• Avocado
• Cooked quinoa
• Spinach
• Olive oil
• Salt
Steps to Make Egg Avocado Quinoa Bowl
• Cook quinoa
• Slice eggs
• Cut avocado
• Assemble bowl
• Season lightly
Nutritional Information (Per Serving):
Calories: 460
Protein: 24g
Fat: 25g
This bowl feels balanced, wholesome, and perfect for a protein lunch.
FAQ
Can I meal prep egg and avocado lunches in advance?
Yes, you can boil the eggs and prep other ingredients ahead of time. Just slice the avocado fresh before serving to prevent browning.
How do I keep avocado from turning brown?
You can squeeze a little lemon or lime juice over the avocado and store it in an airtight container to slow oxidation.
Is this lunch good for weight loss?
Yes, it’s high in protein and healthy fats, which help keep you full longer and reduce unnecessary snacking.
Can I add more protein to this meal?
Absolutely. You can add grilled chicken, tuna, salmon, turkey, or cottage cheese for extra protein.
Is this recipe low carb?
Yes, egg and avocado combinations are naturally low in carbs, especially when served without rice or bread.
Can I make it dairy-free?
Yes, simply avoid cheese or yogurt-based additions and stick to eggs, avocado, vegetables, and lean proteins.
I’m Priscilla Swahn, a registered dietitian with a master’s degree in nutritional sciences. With over a decade of experience in holistic nutrition, I specialize in creating delicious keto recipes to help you enjoy a healthy lifestyle. On iKetoMom, you’ll find a variety of recipes for every meal—hearty breakfasts, satisfying lunches, mouthwatering dinners, indulgent desserts, and refreshing drinks. My recipes make keto living easy and enjoyable for the whole family. Featured in EatingWell and MindBodyGreen, I also collaborate with health centers and corporate companies to share my expertise. Join me and discover the joy of keto cooking!