Avocado Bun Breakfast Sandwich Recipe (Low Carb & Gluten-Free)

Breakfast is the meal that revs our engines and powers us through morning workout sessions, hectic commutes, and important meetings. But let’s face it, sometimes breakfast dishes can resemble a decadent dessert, or they can just get plain boring. That’s why this avocado bun breakfast sandwich is the perfect solution for a healthy, high-protein start to your day.

As much as I love to carbo-load, starting my day off with sweet or bread-filled breakfasts can leave me feeling sluggish. So lately, my favorite things to have for breakfast are high-protein, whole food options that leave me feeling full and energized. But sometimes you just want a breakfast sandwich in the morning. I love the idea of taking a classic breakfast sandwich and reimagining it with avocados as the buns for added healthy fats, protein, and a healthier alternative to biscuits or bread.

Why Use Avocado as a Bun?

I probably don’t have to tell you that avocados have become incredibly popular in healthy eating circles. They’re everywhere and popping up in traditional dishes in some of the most unexpected ways. One of those ways is as a bun substitute. Yes, that’s right. If you’re a diehard carby bread lover, you’re probably thinking this is going too far. And you’re giving me dirty looks through the computer screen right now. I get it. I really do. I’m one of you. But sometimes stepping out of the box is a good thing.

So, while pondering how to update my beloved traditional breakfast sandwich breads like bagels or rolls, I thought about what I could use instead that would not only be delicious but also satiating and healthy. And since I’ll try just about anything food-related at least once, I figured why not try the latest trend: avocado buns.

Rich, creamy, and downright delicious, avocados are chock full of essential vitamins and minerals. According to the USDA FoodData Central, avocados contain vitamin B5 (pantothenic acid), B6, E, magnesium, phosphorus, and iron. They’re also packed with heart-healthy monounsaturated fats and fiber, making them an excellent choice for a balanced breakfast.

Health Benefits of This Breakfast Sandwich

This avocado bun breakfast sandwich isn’t just trendy, it’s genuinely nutritious. The combination of avocado, eggs, and sausage provides a protein-rich meal that helps stabilize blood sugar levels throughout the morning. Research from the American Heart Association shows that monounsaturated fats from avocados can help reduce bad cholesterol levels and lower your risk of heart disease.

Plus, this recipe is naturally gluten-free, low-carb, and can easily be made paleo-friendly. If you’re looking for more healthy breakfast ideas, check out our quick healthy snacks guide for additional inspiration.

Avocado Bun Breakfast Sandwich Recipe

One of my favorite ways to eat an egg sandwich in the morning is with sausage. I love it. So this recipe for avocado bun breakfast sandwiches is made with an egg cooked over easy, melted white cheddar, a slice of red ripe tomato, and is topped with a delicious pan-seared Smithfield Hometown Original Breakfast Sausage patty.

Bonus: they’re gluten-free, low-carb, and paleo-friendly if you skip the cheese.

For my breakfast sandwich, I used Smithfield Hometown Original Breakfast Sausage Patties. They also offer bacon and maple flavors which could give your breakfast sandwich (avocado bun or not) a nice flavor twist. Not only are they made with premium quality pork, but they’re also MSG-free and gluten-free. You can feel good adding this breakfast staple to your plate and fridge.

How to Make Avocado Buns

To prepare the avocado buns is easy. Just slice the avocado in half, remove the large seed inside, and carefully peel away the outer skin. If you want your avocado bun to be able to stand upright on its own, pick out which half you want for the bottom and slice a small sliver straight off the rounded part. Then sprinkle the top of the bun with toasted sesame seeds for a lifelike real bun appearance.

Add your egg (scrambled or over easy), sliced tomato, and sausage patty on the bottom layer and place your avocado bun top on for the win. You can melt the white cheddar (or cheese of your liking) on the sausage patties while they’re cooking in the pan.

Get the Recipe for Avocado Bun Breakfast Sandwiches!

More Healthy Breakfast Recipe Ideas

Looking for more nutritious breakfast inspiration? Try these healthy recipes:

• Crustless Veggie Quiche for a low-carb option
• Ham and Egg Chilaquiles for a savory Mexican-inspired breakfast
• Pre-Workout Smoothie for a quick energizing start
• Banana Cream Protein Shake for protein-packed mornings
• The Perfect Boiled Egg for meal prep basics

Still Not Convinced Avocados Work as a Breakfast Sandwich Bread Substitute? That’s Okay.

Here’s Another Healthy Alternative: Sweet Potato Buns

Simply peel and then slice a fresh sweet potato into just under 1/2 inch slices. Bake on a greased pan at 400 degrees Fahrenheit (200 Celsius) for 15 to 20 minutes or until tender but not mushy. Assemble your breakfast sandwich to your liking and devour! These guys make the perfect little breakfast sandwich buns and pair perfectly with Smithfield’s breakfast sausage patties.

Sweet potatoes are an excellent source of beta-carotene, fiber, and complex carbohydrates. The Harvard School of Public Health notes that sweet potatoes are among the most nutritious vegetables you can eat, making them a fantastic bread alternative.

Tips for Making the Best Avocado Bun Breakfast Sandwich

Choose ripe avocados: Your avocados should be ripe but still firm enough to hold their shape. They should yield slightly to gentle pressure but not be mushy.

Prep ahead: You can cook your sausage patties in advance and reheat them in the morning for a quicker breakfast. Learn more meal prep strategies in our healthy habits guide.

Customize your toppings: Try adding fresh spinach, sliced jalapeños, or a drizzle of hot sauce for extra flavor. Check out our strawberry jalapeño salsa for a unique topping option.

Make it your own: Swap the sausage for bacon, turkey sausage, or even a portobello mushroom for a vegetarian version.

Nutritional Benefits Breakdown

This avocado bun breakfast sandwich offers:

• Healthy fats from avocado to keep you satiated
• Complete protein from eggs and sausage for muscle maintenance
• Vitamins and minerals including B vitamins, vitamin E, and potassium
• Fiber from the avocado to support digestive health
• Low carbs perfect for those following keto or low-carb diets

For more information on the benefits of a high-protein breakfast, the National Institute on Aging recommends including protein at every meal to help maintain muscle mass and energy levels throughout the day.

Breakfast Doesn’t Have to Be Boring!

Visit Smithfield.com for a variety of re-imagined breakfast recipes ranging from sweet like Bacon, Peanut Butter & Banana Toast to savory like Eggs Benedict with Sausage, balsamic greens & smoky orange hollandaise.

For more breakfast inspiration, explore our collection of pumpkin protein recipes and learn about eating eggs every day for your health.

*This is a sponsored post written by me on behalf of Smithfield.