Easy 3 Ingredient Avocado Bread Buns High Protein Recipe

Ingredients

• 1 Large Egg (room temperature, cracked)
• 1 Ripe Avocado (peeled, pitted, mashed until smooth)
• 1 cup Shredded Mozzarella Cheese (packed, can substitute with shredded Monterey Jack or cheddar)
• 1 tsp Garlic Powder (optional, mixed into batter)
• 1 tsp Onion Powder (optional, mixed into batter)
• 1 tsp Salt (optional, mixed into batter)
• 1 dash Black Pepper (optional, mixed into batter)
• 1 tbsp Sesame Seeds (sprinkled on top before baking)
• 1 tbsp Poppy Seeds (sprinkled on top before baking)
• to taste Everything Bagel Seasoning (optional; if used, add after 10 min baking to avoid burning)

Instructions

1. Whisk the Egg

   Crack the large egg into a mixing bowl and whisk with a whisk or fork until the yolk and white are fully combined and slightly frothy.

   Time: PT1M

2. Mash the Avocado

   Halve the ripe avocado, remove the pit, scoop the flesh onto a plate and mash with a fork until completely smooth with no lumps.

   Time: PT2M

3. Combine Ingredients

   Add the mashed avocado to the bowl with the whisked egg. Sprinkle in the shredded mozzarella cheese, garlic powder, onion powder, salt, and a dash of black pepper. Mix everything together with a spatula until you have a uniform green‑pasty batter.

   Time: PT2M

4. Prepare Baking Sheet

   Line a cookie sheet with a sheet of parchment paper (or a silicone baking mat).

   Time: PT1M

5. Portion and Shape

   Divide the batter into four equal portions (about ¼ cup each). Place each portion on the parchment and shape into circles (or squares) about ½‑inch thick, leaving a slightly thicker edge for sturdiness. Sprinkle each piece with sesame seeds and poppy seeds.

   Time: PT2M

6. Bake – Full Method

   Place the sheet in a pre‑heated oven at 400°F and bake for 20 minutes, or until the tops and edges are lightly golden brown.

   Time: PT20M

   Temperature: 400°F

7. Bake – Bagel‑Seasoning Option

   If you prefer to use everything bagel seasoning, bake the pieces for 10 minutes, remove from oven, sprinkle the seasoning evenly over each piece, then return to the oven for another 10 minutes until golden.

   Time: PT20M

   Temperature: 400°F

8. Cool and Serve

   Remove the baked avocado breads from the oven and let them cool on the counter for 3‑5 minutes. They will firm up slightly and are ready to be used as buns, sandwich bases, or a snack on their own.

   Time: PT5M

Nutrition Facts

Calories

200

Protein

16 g

Carbohydrates

3.5 g

Fat

12 g

Fiber

2.5 g

Ingredient Substitutions

• Instead of Large Egg: Flax egg (1 tbsp ground flax + 3 tbsp water), Chia egg
• Instead of Ripe Avocado: Mashed cauliflower (for lower fat)
• Instead of Shredded Mozzarella Cheese: Shredded Monterey Jack, Shredded Cheddar, Dairy‑free shredded cheese
• Instead of Garlic Powder: Fresh minced garlic (1/2 tsp)
• Instead of Onion Powder: Finely minced onion (1 tsp)
• Instead of Salt: Sea salt, Kosher salt
• Instead of Black Pepper: White pepper
• Instead of Sesame Seeds: Toasted pumpkin seeds
• Instead of Poppy Seeds: Sesame seeds
• Instead of Everything Bagel Seasoning: Homemade mix of garlic powder, onion powder, dried onion flakes, poppy seeds, sesame seeds

Equipment Needed

• Mixing Bowl
• Fork
• Whisk
• Spatula
• Knife
• Spoon
• Measuring Cups
• Measuring Spoons
• Cookie Sheet (Baking Sheet)
• Parchment Paper
• Oven
• Oven Mitts

Critical Steps — Do Not Skip

• Whisking the egg until fully blended ensures a uniform texture
• Mashing the avocado completely smooth prevents pockets of chunkiness
• Mixing the cheese and seasonings into the batter before baking avoids burnt seasoning
• If using everything bagel seasoning, add it after the first 10 minutes of baking to prevent burning

Chef Tips from the Video

• Use a ripe but firm avocado for the best texture; over‑ripe avocado can make the batter watery.
• Shred the mozzarella yourself for a meltier result; pre‑shredded cheese may contain anti‑caking agents that affect texture.
• If you don’t have parchment, a lightly greased silicone mat works equally well.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 3 days.

Freezer: Wrap tightly in foil or freezer‑safe bag; freeze up to 1 month. Reheat in oven or toaster.

Room temperature: Best consumed within 2 hours at room temperature; otherwise refrigerate.

Make-Ahead Tips

• Bake the breads a day ahead and store refrigerated; reheat briefly in a 350°F oven for a crisp exterior
• They freeze well; thaw in the fridge overnight before reheating.

Frequently Asked Questions