If 2022 is the year you decided once and for all that it’s time to slim down and
you’re going with the extremely popular “Keto” diet, here are some healthy
breakfast options to get you started.

Keto Breakfast No. 1-
Bacon, Egg and Avocado Sandwiches!
If you think bacon, eggs and tons of butter is the only way to eat a keto-breakfast,
you’re wrong, here’s a breakfast sandwich that uses an avocado as the bread.
Ingredients:
1/4 cup of sugar-free mayonnaise or use plain yogurt with mustard
1 Tbs. of lime juice
4 avocados, halved, pitted and peeled
2 lettuce leaves, Iceberg or Romaine, torn
1 tomato, sliced
4 slices of cooked bacon, halved
4 eggs, fried
1 tsp. of black sesame seeds, (optional)
To make:
Mix mayonnaise and lime juice.Top 4 avocado halves with lettuce, mayo mixture,
tomato, bacon and eggs; top with the 4 remaining avocado halves.
Sprinkle with black sesame seeds.
Calories, 550 per sandwich, Carb, 20g
Healthy Benefit: Boost moods with avocados. Avocados contain healthy fats, and these
fats slow carbohydrate absorption to ward off blood-sugar dips and improve mood for
up to 4 hours.

Keto Breakfast No. 2-
Spinach and Feta Egg Muffins!
You won’t miss the carbs in muffins after you eat these.
Ingredients:
6 eggs
1/3 cup of spinach (fresh) cleaned and cut up
1/4 cup of diced baked ham
1/4 cup of crumbled feta cheese
2 Tbs. of drained diced pimientos
To make:
Heat oven to 350*F. Coat 6 muffin cups with cooking spray.
In medium bowl, whisk together eggs, 2 Tbs. of water and 1/4 tsp. of black
pepper until blended; with spoon, stir in spinach, ham, feta cheese and pimientos.
Divide mixture evenly among muffin cups. Bake until set in centers, about 15 to 18
mins.
Calories- 100 per serving, Carb 1g.
Healthy Benefit: The eggs will help you focus. Eggs contain choline-a B vitamin
that promote the release of brain chemicals that help you feel 70% more
focused and clear-headed for up to 4 hours.

Keto Breakfast No. 3-
Mixed Berry Smoothie Bowls-
If there’s no time to cook bacon and eggs in the morning, you can always
put together this quick and easy breakfast the night before.
Ingredients:
1/2 cup of unsweetened almond milk
2 Tbs. of chic seeds
1 cup of frozen berries, thawed, not drained
3/4 cup plain Greek yogurt
1/4 cup of berries, sunflower seeds and basil leaves, for garnish, (optional)
To make:
In a bowl, combine 1/4 cup of almond milk and chia seeds; let stand until milk is
absorbed, about 15 mins. In a blender, combined the frozen berries, yogurt,
chia seed mixture and remaining 1/4 cup of almond milk. Cover blender and
blend until smooth. Divide mixture evenly between 2 bowls; cover. Chill for
a few hours or overnight. Use the berries, sunflower seeds and basil leaves
as garnishment.
Calories per serving- 140, Carb 15g.
Health Benefit: Chia seeds. The seeds contain calcium, a mineral that prompts fat
to be burned for fuel and helps you lose 35% more weight than if you skipped them.

Keto Breakfast 4-
Almond Pancakes!
If you thought pancakes were a thing of the past, bring them back and enjoy them
again on Sunday mornings.
Ingredients:
8 eggs
1 container of Ricotta cheese, (15 oz.)
1 cup of super-fine blanched almond flour
2 tsp. of vanilla extract
1 tsp. of baking powder
Mixed berries, and mint sprigs (optional)
To make:
Heat oven to lowest setting. In a bowl, whisk together eggs, cheese, almond
flour, vanilla and baking powder. Spray some cooking spray on a skillet or griddle,
turn on to medium-low heat. In batches, drop batter by 1/4 cupfuls onto the skillet
or griddle. Cook until lightly browned, flipping after 2 or 3 mins. Transfer the pancakes
to a cookie or baking sheet and place in a warm oven. For the toppings, use
mixed berries and sprigs of mint, or mix some berries with plain yogurt and a tsp. of honey,
or heat up some mixed berries, 1 tsp. of vanilla, add a 1/8 cup of water, heat for a min.
or two and use that as a sweet topping.
Calories per serving- 3 medium-sized pancakes-335 Carb 10g.
Health Benefit of almond flour- Lower inflammation and ease those aches and pain.
Almonds contain anti-inflammatory compounds that soothe pain-triggering
nerves to cut the risk of sore and and achy muscles in half.

That’s it- 4 keto-friendly breakfast choices that not only taste great, but
are great for your health.

Sources:
* Keto Krazy, by Utopiayes
* MGB Inflammation, by MindBodyGreen
* Whole 30, by SC.
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