Breakfast Recipes
5 Ingredient Butternut Squash & Sage Breakfast Casserole
Ingredients
½ medium yellow onion, finely chopped
½ red bell pepper, finely chopped
1 ½ cups mushrooms, thinly sliced
2 cups fresh kale, chopped
2 cups fresh spinach, chopped
8 eggs, beaten
1 Tbsp butter or coconut oil
Servings: 5
Calories – 468 kcal
Total Fat – 35.1 g
Sodium – 1205 mg
Total Carbs – 8.4 g
Total Sugars – 2.78 g
Protein – 28 g
Instruction
1. Heat an oven-proof skillet (I like to use my cast iron frying pan) over medium-high heat and turn on the broiler (on high) to preheat the oven.
2. Add oil to pan. Add onion, pepper, and mushroom and sauté, stirring occasionally, until vegetables are starting to soften (3-4 minutes).
3. Add kale and continue to sauté, until all vegetables are cooked (8-10 minutes).
4. Add spinach, and stir until spinach is wilted.
5. Add beaten eggs. Let cook on stovetop for 1-2 minutes, stirring a couple of times.
6. Place skillet in oven and broil until eggs are completely cooked, puffed up, and starting to brown on top. Serve and enjoy!
Sausage Kale Spaghetti Squash Frittata
Ingredients
olive oil, onion and garlic
sausage – I used chicken sausage, but any of your favorite will work!)
kale – feel free to sub spinach!
spaghetti squash – more tips on prepping below
nutritional yeast – adds some “cheese-y” flavor but can easily omit
eggs
Italian seasoning
pink salt & black pepper
sun-dried tomatoes
Servings: 10
Calories – 169 kcal
Total Fat – 8.3 g
Sodium – 140 mg
Total Carbs – 5.8 g
Total Sugars – 0.9 g
Protein – 18.4 g
Instruction
To prep spaghetti squash, preheat oven to 400ºF. Cut lengthwise and scoop out seeds. Oil insides of squash and place face down on baking sheet. Bake for 45-50 minutes, until squash is soft and noodles come out with fork.
You can prep the spaghetti squash a day in advance.
Meal prep tip: Bake the squash one night while you’re making dinner. Then store covered in the refrigerator until you’re ready to prepare the frittata.
Easy italian sausage frittata recipe in cast iron skillet on blue striped towelHow To Make Italian Sausage Frittata
Preheat oven to 350ºF.
Heat 10″ cast iron skillet (or oven-proof skillet) with the olive oil. Add in diced onion, minced garlic, and chicken sausage slices. Stir frequently, until sausage has slightly browned.
In a large bowl, whisk together eggs and seasonings.
In the cast-iron skillet, add the chopped kale and cover with a lid until kale has cooked down, about 2 minutes. Remove the lid and add in spaghetti squash noodles. Stir until evenly dispersed and let the mixture cook down. Add sun-dried tomatoes.
Gently pour in whisked eggs. Use a spatula to lift spaghetti squash mixture, allowing eggs to flow throughout the skillet.
Transfer to the oven and bake, uncovered, for 25-35 minutes, until eggs are set. Allow sausage frittata to cool and set for 15-20 minutes. Slice, serve and enjoy!
DO YOU ADD MILK TO FRITTATA?
Adding milk or cream will make the frittata lighter and fluffier. (Almond milk for paleo-friendly.) Personally, I do not add milk or cream to this sausage frittata recipe because I like the texture of it without it.
Breakfast Sandwich
Ingredients
For the pancakes
⦁ 3 eggs, whisked
⦁ 1/2 cup almond milk + 3 tablespoons (carton, unsweetened)
⦁ 1 tablespoon maple syrup
⦁ 1 teaspoon vanilla extract
⦁ 1/2 cup coconut flour
⦁ 1/2 cup tapioca flour
⦁ 1/2 teaspoon baking powder
⦁ 1/2 teaspoon baking soda
⦁ pinch of salt
⦁ coconut oil or ghee, for greasing pan
For the breakfast sausage patties
⦁ 1 pound ground pork
⦁ 2 tablespoons Primal Palate Breakfast Blend or you could make your Apple Fennel Breakfast Sausage from Juli Bauer’s Paleo Cookbook
⦁ 2 tablespoons maple syrup
⦁ 1/2 teaspoon salt
For the other toppings
⦁ 8 eggs, whisked
⦁ salt and pepper, to taste
⦁ butter or ghee (for garnish, optional)
⦁ maple syrup (for garnish, optional)
Servings: 6
Calories –275 kcal
Total Fat – 28.38 g
Sodium – 577.76 mg
Total Carbs – 26.82 g
Total Sugars – 11.64 g
Protein – 24.37 g
Instructions:
⦁ Whisk together pancake ingredients: eggs, almond milk, maple syrup, and vanilla extract in a large bowl. Then, add coconut flour, tapioca flour, baking powder and baking soda, and a pinch of salt to the large bowl and whisk until batter is well combined.
⦁ Heat up a ⦁ griddle pan or whatever pan you prefer and grease. Once hot, use an ice cream scoop or cookie scoop to make pancakes that are about 3 inches across. Let cook through until bubbles begin to appear on the top of the pancakes then flip, about 3-4 minutes per side. Continue until all the batter is gone- the batter should make 12 pancakes. Set pancakes aside and cover with foil to keep warm.
⦁ Once pancakes are done, mix together all the ingredients for the breakfast sausage and form into 6 patties that are the same size as your pancakes (i had 2 extra patties leftover). Heat the griddle pan back up and place patties on the griddle pan and use either the bottom of another pan or pan press to press down the patties and keep them from puffing up while they cook. Cook for 4-5 minutes per side, until golden and cooked through. Once all cooked set aside and cover with foil
⦁ Lastly, turn the heat down on the pan to medium-low heat. Add the whisked eggs along with salt and pepper, then use a silicone spatula to continuously move the eggs while they cook through. I cooked mine until they were still a bit “wet”. Remove from heat.
⦁ Make the sandwiches: pancake, sausage patty, an ice cream scoop worth of scrambled eggs, another pancake, then I topped each one with a small amount of butter and maple syrup on top. I wrapped each sandwich up in foil and placed it in the fridge then once I wanted to reheat it the next day, I placed them in the oven in foil and cooked for 15 minutes at 350 degrees OR I removed them from the foil and cooked them in the microwave until warm. The butter and maple syrup on top keeps them from drying out when reheated!
Recipe from: http://paleomg.com/pancake-breakfast-sandwiches/
Rutabaga Breakfast Hash
Ingredients
- 1/2 rutabaga, peeled and shredded (I used half of a medium one)
- 1/4 yellow onion, thinly sliced
- 3 slices of bacon
- 1/2 pound bulk pork breakfast sausage
- 3 eggs
- 2 tablespoons bacon fat (or other kinds of fat)
- 1 garlic clove, minced
- salt and pepper, to taste
- diced avocado (to garnish-optional-but smart)
Servings: 2
Calories – 675 kcal
Total Fat – 50.8 g
Sodium – 1620 mg
Total Carbs – 10.6 g
Total Sugars – 6.5 g
Protein – 42.3 g
Instructions
Peel your rutabaga in the food processor using the shredding attachment. I also ran my yellow onion through the food processor as well.
Place a large skillet over medium-high heat and add the 2 tablespoons of bacon fat along with the minced garlic clove.
Then add the rutabaga and onion, press down into the pan and cook on both sides for 4-5 minutes per side, or cooking until brown and crispy.
While your rutabaga is cooking, add the slices of bacon to a medium pan over medium heat and cook on both sides until crispy. Remove from pan and place on a plate with a paper towel. When cooled, dice up your bacon into pieces.
When the rutabaga is done cooking, place in a bowl for later and add in the breakfast sausage to the still hot pan.
Use a spatula to break up the pork sausage and cook until completely cooked through and there is no pink left.
When sausage is done cooking, add the rutabaga back in along with the bacon, then crack the eggs directly into the pan.
Salt and pepper everything then use your spatular to mix everything together and whisk your eggs.
Once everything is done cooking, top with avocado and eat up.
Paleo Sausage Egg “McMuffin”
Ingredients
2 tablespoons ghee, divided (plus more for greasing the biscuit cutters)
¼ pound bulk raw pork breakfast sausage (if you’re doing a Whole30, make sure to buy sausage with compliant ingredients!)
2 large eggs
Kosher salt
Freshly ground black pepper
¼ cup water
1 heaping tablespoon guacamole (optional)
Servings: 1
Calories – 180 kcal
Total Fat – 9.48 g
Sodium – 18 mg
Total Carbs – 16.76 g
Total Sugars – 0.28 g
Protein – 7.66 g
Instructions
Grab two stainless steel 3½-inch biscuit cutters, and grease the insides well with melted ghee. Place one cutter on a plate and fill it with the sausage meat. If you don’t have bulk sausage handy, just cook up some bacon. I just Instagrammed a photo of a Bacon Egg “McMuffin” this morning—and if you’re not already food-stalking me on Instagram, you really should. (You can also easily make your own bulk breakfast sausage. Here’s Jen Cereghino’s recipe. I also have a Maple Breakfast Sausage recipe in my first cookbook.)
Gently press the meat down to uniformly shape a sausage patty.
Pressing raw sausage into a round biscuit cutter for paleo and keto sausage egg McMuffin.
Heat a skillet over medium heat and add a tablespoon of ghee. When the fat is shimmering, add the patty to the pan. If you really want the patty to keep its perfectly round shape, you can keep the mold on until the cooked patty shrinks away from the sides. Then, lift it off and away.
Frying the sausage patty in a cast iron skillet for paleo sausage egg McMuffin
Clean the biscuit cutter and grease it again.
Fry the sausage for about 2 to 3 minutes on each side or until fully cooked. If your patty’s thick, you may need to cover the pan to make sure it’s cooked through. Once the patty’s ready, transfer it to a plate.
Removing the browned sausage patty from the cast iron skillet to assemble a keto sausage egg Muffin
Now, onward to the eggy “buns.” Grab two small bowls and crack one egg into each. Pierce the yolks with a fork.
Popping the yolk with a fork in a metal bowl to make the filling for a paleo sausage egg muffin
Heat a skillet over medium-high heat with the remaining tablespoon of ghee. (Make sure you’ve got a tight-fitting lid for this skillet.) When the ghee’s shimmering, place the two greased biscuit cutters in the pan, and pour an egg into each mold.
Frying the eggs in round biscuit cutters in a stainless steel frying pan for paleo sausage egg McMuffin
Season the eggs with salt and pepper to taste. Then, add ¼ cup water to the skillet (outside of the egg molds), making sure not to splash the eggs.
Adding water to the pan to steam-fry the eggs for a paleo sausage egg McMuffin
Turn down the heat to low, and cover the pan.
Covering the skillet with a lid to steam-fry the eggs for whole30 sausage egg mcmuffins
Cook the eggs, covered, for about 3 minutes or until cooked through.
Transfer the eggs to a paper-towel lined plate. One easy way to do this is to slide a spatula under the mold as you tilt it up while wearing a heat-resistant glove.
Removing the hot biscuit cutters filled with cooked eggs from the pan with a heat-resistant glove for paleo sausage egg mcmuffins
Assemble the faux-“McMuffin” by sandwiching the sausage patty in between the two egg rounds.
Assembling Paleo Sausage Egg McMuffins with two eggs as the no-bread bun.
If you’re feeling old-school, you can eat the sammie as-is, or wake up your palate with a squiggle of sriracha.
A plate with paleo sausage egg McMuffin and a bottle of Whole30 sriracha to add to it!
But my favorite addition to this breakfast burger? A big dollop of homemade guacamole.
A side view of a Paleo Sausage Egg McMuffin on a white plate on a black background
Once you’ve gussied up your “McMuffin,” pick it up and chow down!
Paleo Sausage Egg “McMuffin”
Ingredients
¼ cup coconut flour
½ cup almond butter
6 pitted dried dates, soaked in warm water for 15 minutes
¾ cups shredded coconut
½ cup unsweetened applesauce
2 medium eggs (or 2 tablespoons finely ground flaxseed + 5 tablespoons warm water)
½ tablespoon cinnamon
1 teaspoon vanilla
¼ teaspoon salt
½ teaspoon baking soda
2 tablespoons dried unsweetened dark cherries
2 tablespoons chopped walnuts
3 tablespoons currants
Servings: 12
Calories – 104 kcal
Total Fat – 7.32 g
Sodium – 157 mg
Total Carbs – 7.46 g
Total Sugars – 4.79 g
Protein – 3.72 g
Instructions
Preheat your oven to 350 degrees.
If you’re doing the vegan version, whisk your ground flax and warm water in a bowl and let it sit for 5-10 minutes until it has thickened.
Combine the coconut flour, almond butter, and dates in a food processor. Process until well combined and the dates have broken up into really small pieces, about a minute.
Add the shredded coconut, applesauce, eggs or flax “eggs”, cinnamon, vanilla, salt and baking soda and process for 30 seconds until a wet dough forms.
Add in the remaining ingredients, and pulse once or twice until the fruit is incorporated into the dough but chopped up.
Using an ice cream scoop or large tablespoon, drop the dough in heaping spoonfuls onto a cookie sheet lined with a SilPat or parchment paper.
Dip a metal spatula in water, and use the bottom to lightly press down each ball of dough. These cookies will not spread or rise so make sure to make them the shape you want them prior to baking.
Bake for 12-15 minutes, until they are golden on top and slightly brown along the edges.
Banana Chocolate Chip Pancakes
Ingredients
3 large eggs, at room temperature
¼ cup of dairy milk (I use coconut or almond)
1 teaspoon vanilla
1 teaspoon honey
2 tablespoons coconut flour
⅓ cup blanched almond flour
½ teaspoon baking soda
¼ teaspoon salt
1 overly ripe banana (brown spots are the best!)
¼ cup chocolate chips (we use Enjoy Life – omit for SCD)
Butter or coconut oil for the pan
Servings: 12
Calories – 55 kcal
Total Fat – 2.4 g
Sodium – 125 mg
Total Carbs – 6.2 g
Total Sugars – 3.9 g
Protein – 2.3 g
Instructions
Mix together the wet ingredients, beating well until the eggs are beaten and slightly foamy.
Combine the dry ingredients in a separate bowl, then incorporate them into the wet. Whisk well until combined, then let sit for 3-5 minutes to let the coconut flour soak up some of the moisture.
Heat a cast-iron (or non-stick) pan over medium-high heat. You can also use a griddle to make more pancakes at once. Mix the batter again, then begin making your pancakes.
Oil the pan with coconut oil or butter, then pour about a ¼ cup of batter per pancake. The pancakes are easier to flip if you keep them small, about 4 inches in diameter.
Once the pancake begins to bubble, place a couple of slices of banana and a pinch of chocolate chips on top.
Carefully flip the pancake over, and cook for another minute until the pancake has fluffed up and feels slightly firm.
Keep hot in a warm oven until you are done making the remainder of the pancakes.
These are best eaten immediately, but if you have leftovers you can warm them in a toaster the next day.
Fluffy Paleo Pancakes
Ingredients
2 eggs
1/4 cup unsweetened applesauce
1/2 teaspoon vanilla extract
1/2 cup (50 grams) almond flour
1/2 cup (60 grams) tapioca flour
1 teaspoon baking powder
pinch salt
1/3 cup add-ins of choice (chocolate chips, blueberries, bananas)
butter or ghee or oil, for cooking
Servings: 6
Kcal – 174
Total Carbs – 18.3g
Total Sugars – 6.8 g
Protein – 4.08 g
Total Fat – 10.6g
Sodium – 127.8 mg
Instructions
Add eggs, applesauce, and extract to a bowl and whisk together.
Add in the almond flour, tapioca, baking powder, and pinch of salt, and whisk together.
Heat butter or oil in a nonstick skillet over medium heat. Once hot add 1/4 cup batter and drop in add-ins if using on to pancake batter.
Let cook until golden brown, about 3 minutes, then flip and continue to cook for about 2 minutes until pancake is fully cooked.
Continue with the remaining batter.
Serve pancakes with desired toppings and serve immediately.