Start Your Morning Right: Delicious Immune Boosting Breakfast

Whether you eat breakfast in the morning or fast until lunch, there’s little doubt that a good nutrient-packed meal can set the tone for the rest of your day. A delicious immune boosting breakfast fits the bill.

During this COVID-19 pandemic, it’s a great time to focus on high-nutrient, immune-boosting foods.  Here’s how to make it and how each ingredient supports your immune function.

Delicious Immune Boosting Breakfast: Smoked Salmon Benedict with Olive Oil & Avocados


  • 2 large eggs (local, free-range, organic if possible)
  • 1 slice Keto bread, cut in half (optional)
  • 1 tablespoons cream cheese
  • 2 ounces smoked salmon (salmon lox)
  • 2 teaspoons capers
  • Thinly sliced red onion
  • Fresh ground black pepper
  • Extra Virgin Olive Oil
  • 1/4 med avocado, sliced thin (optional)

Lemon Hollandaise Sauce

  • 2 large egg yolks (local, free-range, organic if possible)
  • 2 tablespoons water
  • 2 tablespoons butter
  • 2 teaspoons fresh lemon juice
  • A pinch of salt


  1. Start with the Hollandaise sauce: Place egg yolks and water in a small skillet. Increase heat to medium-high Hold the pan 2 inches above the heat surface and whisk the eggs until they are foamy and warm. Add the butter while still holding pan, and whisk until the mixture becomes thick. Add lemon juice and salt. Whisk to mix well. Set aside on the counter.
  2. Toast bread. Spread cream cheese on bread.
  3. Place a medium pot, filled with water on the stove over high heat. Bring to a boil. Once boiling, reduce heat to a simmer. Crack one egg and add at a time. Allow eggs to cook for 4 minutes. Remove eggs with a slotted spoon and place on bread.
  4. Pour hollandaise sauce over eggs, top with onions, capers, black pepper, and avocado.
  5. Drizzle olive oil over the entire dish.

Nutrition Info (serves 1): 530 calories, 50 grams fat, 4 grams net carbs (7 grams total, 3 grams fiber), 28 grams protein

Immune Boosting Breakfast Superfoods


Eggs provide one of the best, most bioavailable, proteins known to man. When you’re interested in boosting your immune system, it’s important to eat adequate protein. This only requires a small amount at each meal.

Protein supports the immune system, hormones, cellular growth and repair, and other systems.


In addition to providing great protein, salmon offers one of the most potent compounds to fight inflammation and support the immune system.

The omega-3 fats in salmon are true superfood compounds. They increase the production of anti-inflammatory hormones. This in turn, relieves the immune system by reducing its reaction to inflammation. Omega-3 fats are known to support eye, brain, cardiovascular, and cellular health.

Olive Oil

Extra virgin olive oil boasts a great immune-boosting compound: oleocanthal.

Studies show that oleocanthal specifically contains disease-fighting antioxidants, anti-cancer compounds, anti-inflammatories, and compounds that support heart health. It is potent and reduces inflammation in similar strength to some medications, like ibuprofen (1). Additionally, it provides both antibacterial and anti-viral action (2).

Keto Zone Harvest Greek Extra Virgin Olive Oil is a high-oleocanthal olive oil.


Avocados are another anti-inflammatory food that supports your immune system. It has fats called phytosterols. Phytosterols fight inflammation associated with arthritis while avocados’ polyhydroxylated fatty alcohols (PFAs) reduce inflammation in other ways.

Additionally, oleic acid supports digestive tract health to directly boost the immune system.

Red Onions

Red onions are a wonderful food to support your immune system. They contain antioxidants that fight cell-damaging free radicals, are antibacterial and contain anti-cancer compounds.

Lemon Juice

Lemon juice is a good source of vitamin C, and vitamin C is a strong immune-supporting antioxidant.

In addition, lemon juice contains antibacterial compounds that fight bacteria in the entire digestive tract, from mouth to intestines.

Black Pepper

Black peppercorns are a humble, inexpensive, amazing superfood.

They support your immune system with potent antioxidants like piperine and anti-inflammatory compounds. Black peppercorns have anti-cancer effects on many different types of cancer cells (3).

Bottom Line

It’s a great time to support your immune system with great superfood ingredients. Why not start in the morning? Try our Delicious Immune Boosting Breakfast. It will satisfy your taste buds and body with nourishing ingredients.


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