Creamy Egg & Avocado Breakfast

The high-protein breakfast that keeps your hormones happy all morning

If you are looking for a breakfast that keeps you full, focused, and energised until lunch, this is it.

This creamy egg and avocado salad has been on rotation in my kitchen for years. It is the kind of meal that looks simple but delivers everything your body needs first thing in the morning: complete protein, healthy fats, fibre, and probiotics — all working together to support stable blood sugar, cortisol, and happy hormones.

It takes five minutes. You probably already have everything in your fridge.

Why breakfast matters more than you think. Most of us were never taught that the first meal of the day sets the hormonal tone for everything that follows. But it does.

Eating a protein-rich breakfast within 60–90 minutes of waking supports your cortisol awakening response — the natural morning rise in cortisol that gives you energy and focus. When you skip breakfast or reach for something sweet, that curve gets disrupted. Blood sugar spikes, then crashes, and by 11am you are reaching for coffee and something you didn't plan to eat.

This salad changes that pattern. 26g of protein and 7g of fibre means your body has what it needs to stay steady, satisfied, and hormonally supported from morning through midday.

Ingredients (1 serving)

• 2 eggs, boiled 6–8 minutes

• ½ ripe avocado

• ¼ red onion, finely chopped

• 1 tbsp each fresh chives, parsley, and dill

• ½ cup Greek yoghurt (goat or plant-based works beautifully too)

• 1 tbsp lemon juice

• 1 tsp mustard

• Sea salt and black pepper

To serve:

• Sourdough or my seeded bread toast and salad leaves with broccoli sprouts.

  Method

  Boil the eggs for 6–8 minutes depending on how you like them. Peel and roughly chop.

  In a bowl, mash the avocado lightly with a fork, you want it creamy but with some texture.

  Add the chopped eggs, red onion, fresh herbs, Greek yoghurt, lemon juice, and mustard.

  Mix gently until combined. Season with sea salt and black pepper.

  Taste and adjust with more lemon, more mustard, more herbs. Make it yours.

  Pile onto grilled sourdough toast or tuck into fresh salad leaves. Top with sprouts.

  A few notes

  For a dairy-free version, swap Greek yoghurt for plant-based yoghurt, it works just as well.

  This is an excellent post-workout breakfast. After movement, your muscles are primed for protein absorption.

  Make a double batch of the salad and keep it in the fridge for up to one day. Do not mix with toast until you're ready to serve.

  This is breakfast recipe from in my Healthy Breakfast Collection — simple, hormone-friendly recipes that make your first meal of the day the most powerful one. Follow along on Instagram @waterlemonhealth for the full series.