Diabetes Forecast

By the Plate: Baked Egg With Avocado, Tomato, and Citrus Salad

This colorful breakfast dish serves up protein-packed eggs with bright veggies full of vitamins and minerals. —Chef Ronaldo Linares


Full Meal

Calories: | Carbohydrate: g

By the Plate Foods Include

    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

    Baked Egg With Avocado, Tomato, and Citrus Salad

    • 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

    Additional Foods in This Meal


    Pupusa (thick corn masa patty filled with kale and pinto beans, about 2.5 oz, such as the product made by Tres Latin Foods)

    • Per Serving
    • Calories: 130
    • Carbohydrate: 21g
    • Choices: Nonstarchy Vegetable 1, Starch 1, Fat 0.5


    1 medium orange

    • Per Serving
    • Calories: 60
    • Carbohydrate: 15g
    • Choices: Fruit 1

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