Everyday kitchen · Easy
Egg & avocado breakfast pita pockets
Warm whole-wheat pita pockets filled with fully cooked, tender scrambled eggs, sliced avocado and juicy diced tomatoes.
- Prep
- 10 min
- Total time
- 20 min
- Portions
- 4
Estimated nutrition
| Nutrient | Per portion | Whole batch |
|---|---|---|
| Calories | 362 kcal | 1448 kcal |
| Protein | 13.9 g | 55.6 g |
| Carbs | 41.3 g | 165.4 g |
| Fiber | 8.4 g | 33.6 g |
| Sugars | 3.9 g | 15.5 g |
| Added sugars | 0–1.8 g | 0–6.9 g |
| Fat | 17.7 g | 70.8 g |
| Saturated fat | 3.4 g | 13.6 g |
| Sodium | 428 mg | 1711 mg |
| Cholesterol | 186 mg | 744 mg |
How these estimates work
Per portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.
Estimated nutrition uses raw, dry and drained weights, assumes all oil is eaten, and retains reference-food proxies and ranges. Actual brands, trimming and cooking losses vary. This is not laboratory analysis or a medical recommendation.
USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.
Ingredients, sources & assumptions
All listed edible food and oil are counted as eaten. Cooking losses and final cooked weight are not measured. Some ingredients use a stated reference food or a proxy for a missing nutrient. No personalized dietary advice.
Egg, whole, raw, fresh · 200 g in the original batch
USDA food referenceBread, pita, whole-wheat · 240 g in the original batch
USDA food referenceAvocados, raw, all commercial varieties · 240 g in the original batch
USDA food referenceTomatoes, red, ripe, raw, year round average · 240 g in the original batch
USDA food referenceOil, olive, salad or cooking · 12 g in the original batch
USDA food referenceSalt, table · 1 g in the original batch
USDA food referenceCalculation version 2. Source records and method are documented in our nutrition guide.
Nutrition guidancePer portion and for your whole batch. These are ingredient-based estimates, not laboratory-tested nutrition facts. Optional ingredients are excluded.
Estimated nutrition uses raw, dry and drained weights, assumes all oil is eaten, and retains reference-food proxies and ranges. Actual brands, trimming and cooking losses vary. This is not laboratory analysis or a medical recommendation.
USDA FoodData Central references. Brands, food varieties, preparation and portion size change the result. Added sugars assume plain, unsweetened ingredients; for prepared breads and sauces, a range shows zero to the reference food’s total sugar because the added amount is unspecified.
Let’s make it
Steps at a glance 3 steps
Amounts below match your selected batch. Follow each short step, and use timers as reminders to check the food.
Equipment
Kitchen scale · Knife · Cutting board · Nonstick skillet · Spatula · Bowl · Food thermometer
- 1
Prepare the pockets and produce
Wash the tomatoes and avocado before cutting. Dice 240 g tomatoes, keeping their juices, and thinly slice 240 g edible avocado flesh. Weigh 240 g whole-wheat pitas, split across the middle and gently open the pockets. Plan an equal share of bread and filling for each selected portion.
- 2
Cook the eggs
Beat 4 eggs with 1 g salt. For fractional eggs, beat and weigh the required share before cooking. Heat 12 g olive oil in a nonstick skillet over medium-low heat. Add the eggs and gently fold for 4–6 minutes until no liquid egg remains and the center of the gathered curds reaches 160°F / 71°C. Do not taste raw egg.
- 3
Warm and fill
Use a clean dry skillet, or safely wipe the cooled egg skillet clean before reheating it. Warm the pita briefly, turning until supple rather than brittle. Distribute the cooked egg, avocado and tomato equally into the pockets; serve any filling that does not fit alongside. Serve promptly. For larger batches, cook eggs in batches and assemble just before eating.
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Make it work for you
For kids & different preferences
Adults handle knives, the stove and hot pans. Children may help assemble cooled ingredients under adult supervision. Adjust texture and cut food into small, soft pieces appropriate for the child. Seat young children upright and supervise eating; never offer food in a moving car or stroller. Check all allergens. This is family food, not infant-feeding guidance.
Storage & packed lunches
Refrigerate in shallow covered containers at 40°F / 4°C or colder within 2 hours, or within 1 hour above 90°F / 32°C. Use within 3 days. Pack cold with ice packs when taking along.
Freezing & reheating
Freeze cooked egg separately for up to 1 month for quality. Add fresh avocado and tomato after reheating; assembled pockets do not freeze well.
Reheat cooked leftovers to 165°F / 74°C throughout, stirring and checking several places. Keep uncooked accompaniments separate.
If something looks different
Cooking times are guides. Check texture and temperature; larger batches need extra pan space and may take longer.
Something wrong with an ingredient or instruction? Tell us
Updated 2026-10-28
Bethany’s Kitchen · /recipes/egg-avocado-pita-pockets · Original instructions and generated food illustration. Public culinary sources informed the combination; no third-party prose or photograph copied. Not physically kitchen-tested or human-reviewed.