These mini egg casseroles are quick to make and easy to take. They rely on sautéed veggies for their flavor, without the addition of cheese. Freeze them for later and microwave them on low for 30 seconds when you’re ready to use them. That way, you can have a quick and filling breakfast (or snack) anytime you want!
| • ½ cup onion, minced• ½ cup red bell pepper, chopped• 2 strips uncured, nitrate-free bacon, crumbled | • 8 large eggs, beaten• 1 teaspoon dill• Freshly ground black pepper, to taste |
Preheat the oven to 350 degrees F. Spray one muffin pan with cooking spray. Spray a skillet with cooking spray as well.
Sauté the onions and bell pepper in the skillet over medium heat. This extra step really makes the difference in flavor in this recipe.
Combine the onions and bell pepper in a bowl with the remaining ingredients. Season with freshly ground black pepper.
Pour ½ cup egg mixture in each muffin tin. Bake for 10 to 12 minutes, or until set and slightly golden.
Serves 4
Scrambled Eggs with Lox
Traditionally, lox is served with high-carb bagels and cream cheese. While these may taste good, neither fits in a Paleo lifestyle. This version uses high-protein eggs and sliced tomatoes for a healthier version that you’ll find just as tasty as the original. Smoked whitefish works well here too for a change of pace once in a while.
| • 1 tablespoon olive or coconut oil• ½ small red onion, diced• 3 large eggs• 2 ounces smoked salmon, chopped | • Freshly ground black pepper, to taste• 1 large tomato, sliced• 1 teaspoon capers• 1 tablespoon fresh parsley, chopped |
Heat oil in a medium skillet and add the onions. Cook until soft.
Beat the eggs in a small bowl and add the salmon. Season with freshly ground black pepper. Pour egg mixture over onions and scramble until cooked through.
To serve, top the tomato slices with the eggs and garnish with capers and parsley.
Serves 1
Chicken with Sweet Potato Hash Browns
It’s hard to find a breakfast on the Paleo plan that doesn’t include eggs, but this is one. You can serve it with eggs if you’d like, of course, but this dish stands on its own pretty well. Dark-meat chicken works nicely here, but use whatever you have on hand—it will still be delicious. The sweet potatoes make an excellent substitute for traditional greasy and high-carb hash brown potatoes.
| • 2 sweet potatoes, peeled and diced into small pieces• 2 tablespoons olive oil• ½ small onion, diced• 4 chicken thighs, cooked, meat pulled off bones and chopped or shredded | • 1 teaspoon each, dried thyme and oregano• Freshly ground black pepper, to taste |
Either in a microwave or steamer, steam sweet potatoes until tender and easily pierced with a fork. Divide in half and mash one half with a fork or potato masher.
In a large skillet, heat oil over medium-high heat. Add onion and cook until tender. Add chicken and spices, except pepper, and combine.
Add both sweet potato mixtures to the pan and combine the mixture thoroughly. Season with freshly ground black pepper.
Continue cooking until browned on the bottom, then flip to cook the other side until browned. Break up into small pieces and serve.
Serves 4
Paleo Muffins
There’s a reason why muffins are popular breakfast items: They’re easy to grab and go. Unfortunately, what you gain in convenience, you usually give up in health content. Not so with these muffins. Loaded with veggies, they are easy to whip up and you can keep them around for those mornings when you just need something you can grab as you’re headed out the door. No more worrying about indulging in high-carb muffins when you’ve got this high-protein version on hand.
| • 1 teaspoon olive or coconut oil• ½ medium onion, chopped• 1 cup broccoli, finely chopped• ½ green bell pepper, diced | • ½ red bell pepper, diced• 8 large eggs• Freshly ground black pepper, to taste |
Preheat oven to 400 degrees F. Grease a muffin tin with oil. Mix veggies in a large bowl and divide equally among muffin tins.
Beat eggs in a large bowl. Season with freshly ground black pepper. Pour mixture over veggies in the muffin pan.
Bake for 15 to 20 minutes, or until tops are browned. Loosen with a knife around the edges and cool before serving.
Makes 1 dozen
Paleo Huevos Rancheros
This popular egg dish is usually served with corn tortillas and beans, but once you try this version, you’ll be surprised by how tasty it can be without those high-carb additions. You don’t need those energy-sucking carbs for breakfast! This makes a fabulous brunch option as well.
| • 1 tablespoon olive or coconut oil• 2 cloves garlic, minced• 1 red bell pepper, chopped• ½ small onion, diced• 1 jalapeño pepper, minced | • 2 large eggs• Freshly ground black pepper, to taste• ½ cup prepared salsa• ½ medium avocado, sliced |
Heat oil in a medium skillet over medium heat. Add the garlic, bell pepper, onion, and jalapeño pepper, and sauté until soft. Add the eggs and cook until the whites are cooked through. Season with freshly ground black pepper.
To serve, top the eggs and veggies with salsa and avocado. Serve immediately.
Serves 1
Classic French Omelet
Some dishes need to be adapted to fit the Paleo lifestyle, but a French omelet is one that fits perfectly. Well, almost perfectly. Most French omelets have cheese in them. If you try it without, however, you may find it’s just as enjoyable. It may take practice to get the perfect visual effect, but the results are so delicious that you won’t mind the practice it takes to get there.
| • 3 large eggs• 1 tablespoon olive or coconut oil• 2 tablespoons chopped fresh herbs of your choice | • Freshly ground black pepper, to taste• 2 slices minimally processed ham |
Beat eggs in a bowl and set aside. Heat a non-stick skillet over medium heat and add the oil.
Add eggs, followed by herbs. Season with freshly ground black pepper. Cook for 1 minute and add the ham to the center. Once the eggs begin to cook, fold both sides toward the center.
Slide onto a plate and serve with extra ham slices and herbs for garnish.
Serves 1
Homemade Breakfast Patties
Homemade Breakfast Patties
While sausage technically fits on the Paleo diet, it can be hard to find a variety that isn’t laced
