Sheet Pan Egg and Avocado Delight

Short on time but want a healthy meal that is gluten free, dairy free, heart healthy, no added sugars and under 500 calories?  Wait no longer, this is one recipe you will use often! Combine avocados, eggs, onions and a kale mix and it is done is less than 45 minutes.

Modified from

Author: Michelle Hanson

Michelle Hanson, MA, RD, LD is Fresh & Natural Food’s Registered Dietitian. She received a Bachelor of Science degree in Nutrition and Clinical Dietetics with a minor in Community Health from the University of Minnesota – Twin Cities. She is a registered dietitian and current member of the Academy of Nutrition and Dietetics. Michelle has been a nutrition consultant for numerous years as well as a nutrition research director at the University of Minnesota – Twin Cities.

Michelle is passionate about food and nutrition and believes in helping people find simple, realistic ways to make healthy eating a part of their everyday lifestyle.
If you are interested in meeting Michelle or have questions for her, you can email her at: She will look forward to meeting you!



  1. Preheat oven to 425ºF.
  2. Combine potatoes and onion on 9 x13 sheet pan (stoneware works well). Stir in 1T olive oil, kosher salt and red pepper until evenly coated. Roast 20 minutes.
  3. Remove from oven. Stir in kale, avocado, and the remaining 1T olive oil. Then make 4 wells. Crack eggs one at a time and carefully place one egg in each well.
  4. Return sheet pan to the oven and cook another 10 minutes for set egg whites; use less time if you prefer softer yolks. Sprinkle with basil.

Serving suggestion:  Top with your favorite hot sauce. Enjoy!


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