Easy Keto Breakfast: Spicy Baked Avocado Eggs Anyone Can Make

7 minute read

Protein is the best energy source to start your day off right. Since you also are what you eat, you want to provide your body with healthy fuel and not sugars.

Eggs and avocado will get you further without giving you that afternoon crash. Plus, when you start the day healthy, you are more likely to choose healthy foods all day, keeping your health at optimal levels.

Avocados and Eggs

Forget what you learned about eating from A to Z, all you need is A to E, as in avocados to eggs. By including these super foods in your daily diet, you get nutrition that your body only dreams about.

Full of vitamins, minerals, proteins, healthy fats, and essential amino acids, avocados and eggs are perfect for any meal of the day.

The Many Benefits of Avocados

Avocados taste great and are versatile, making them perfect additions to any meal. Because of the high nutritional value and abundant source of vitamins (B5, B6, C, E, and K), avocados are ideal for breakfast.

You don’t have to cook them into a meal each morning. Plus, they make the perfect addition to a breakfast smoothie, adding flavor, thickness, and nutrition. Here are some of their numerous benefits:

More Potassium Than Bananas

Potassium is one of the minerals that people do not seem to get enough of and deficiency is linked to kidney failure and high blood pressure, heart attacks, and strokes.

Lots of Healthy Fats

The avocado is a high-fat food, but these fats are the healthy monounsaturated one that your body loves. Oleic acid is the number one fat in avocados, and it is has been shown to reduce inflammation which is responsible for several serious diseases. It is also resistant to heat-induced oxidation, which means cooking does not destroy any of its nutritional value.

Fiber Content Combats Blood Spikes 

It is also important to note that avocados are made of both soluble and insoluble fiber. Insoluble fiber is important because it can get through the digestive tract to feed your gut bacteria, which work to protect you from infection and disease.

Fights Cholesterol 

With heart disease being the number one killer in the country, lowering cholesterol is a top priority for many. Avocados can lower both triglyceride levels and bad cholesterol, therefore reducing inflammation and protecting the health of your heart.

Avocados can help you lose weight because they are great for making you feel full. This is the best kind of breakfast food because it keeps you from snacking mid-morning.

Despite being a high-fat food, avocados can support weight loss as part of your regular diet plan. The high fiber content helps to boost your metabolism, which also aids the weight-loss battle.

Eggs: A Near-Perfect Protein

One whole egg contains more nutritional value than you can imagine. They are loaded with vitamins, minerals, healthy fats, high-quality proteins, and they are versatile, so you can add them to any meal.

It is important to remember that most of the nutrients are in the yolk, and the egg white is all protein. No need to shy away from the yolks because of the fat content, because it is good fat that your body needs for fuel.

With cholesterol being an important factor in health, eggs have often received a bad reputation because they do contain cholesterol. However, it is important to note that the cholesterol in eggs does not add to the bad levels in your body. Rather, it improves your overall cholesterol profile and protects your heart from damage.

Eggs are full of choline, which is one of the lesser-known B vitamins. Choline may be unknown, but it is an essential nutrient for brain health.

Choline is responsible for many important processes in the body and low levels have been linked with liver disease, heart disease, and neurological disorders.

Proteins are the best way to fuel your body because they are the building blocks for almost every part of your body. There are essential amino acids and proteins that your body needs but is unable to produce, which is why you need food sources.

| Related: The Ultimate Guide to the Ketogenic Diet |

Eggs deliver high-quality proteins and essential amino acids, thus giving your body everything it needs to get going and get you through the day.

Eggs are loaded with antioxidants that specifically help your eyes. Lutein in eggs not only protects your eyes from sunlight, but it can prevent vision deterioration. Eating eggs regularly can prevent macular degeneration, cataract development, and vision impairment associated with aging.

Spicy Baked Avocado Eggs

This simple and quick recipe for baked avocado eggs is just what you need to start your day off right. The ingredients deliver everything your body wants and needs, and the added spice will perk you up better than any cup of coffee.


4 eggs

2 tbsp crumbled Cotija cheese

splash of heavy cream

sea salt

crushed red pepper flakes

freshly ground black pepper

2 avocados

1/4 cup cooked crumbled chorizo or salsa


1. Preheat the oven to 425° F. In a medium bowl, mix the eggs, cheese, cream, salt, pepper, and pepper flakes until combined.

2. Halve the avocados, but do not peel them. Remove the pits with a spoon and remove a little extra avocado to make a decent size hole for the eggs.

3. Place the avocado halves in a rimmed baking dish and pour the egg filling into each one.

4. Bake them for 12 to 15 minutes, garnish with chorizo or salsa and serve hot.

The Bottom Line

As great as that donut or buttery croissant looks, your body needs good fuel to make it through the day. When you start off with sugars, you crash and end up craving more.

Don’t start an unhealthy nutritional cycle that can negatively impact your day and your overall health. Begin your mornings right with protein, vitamins, and minerals, and you will be more productive, more positive, and better equipped to handle whatever comes your way.

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