Real Food Breakfast Ideas Beyond Eggs

It’s easy to quickly come up with dozens of paleo, real food breakfast ideas, but when asked to list 10 clean breakfast options sans eggs, it can take some thought. Indeed I got creative hence I want to suggest meals that are higher in protein, which is my bottom-line recommendation for anyone to start off their day.

  1. Smoothie – maybe I am cheating because this is an no-brainer for an eggless breakfast, but how appetizing does a metabolism spice boosting cocoa recipe sound? Blend 1 cup coconut milk (from a carton), 6 ice cubes, 1 scoop (vegan) chocolate protein powder, 2 tablespoons of collagen/gelatin blend, 1 tablespoon of cocao, 1/4 teaspoon cayenne pepper, 2 cups spinach, 1/2 frozen banana. More smoothie recipes here. 
  2. Homemade sausage patties with roasted vegetables and guacamole. I urge you to simplify this meal by roasting your vegetables ahead of time and if need be, resort to Wholey Guacamole packs or Costco’s pre-made guacamole. The easier you make the process, the more likely it is to stick to a real food meal. This is a great freezer recipe for sausage patties.
  3. Spaghetti squash with ground beef. You can prep the ground beef ahead of time as well. The beef can be cooked in a skillet with bacon and/or spices such as sea salt, pepper, garlic and some smoked paprika. Add an onion to the mix for extra nutrition, love for your liver and more.
  4. Smoked salmon, lemon and avocado wrapped in nori.
  5. Pumpkin Pudding
  6. Fruit, pumpkin, nut butter bowl – super easy. Portion out some canned organic pumpkin, spice it with cinnamon, ginger, the likes, and top with a spoonful of nut butter and sprinkle on some berries.
  7. Grilled ham and fruit – you can even cook it all in the same skillet. I do this often with Canadian bacon and strawberries with sliced banana. Sometimes I crave an all around warm meal to start the day.
  8. Soup – the options are endless as it’s simple to make a soup based on real food. Some ideas can include chicken vegetable, pumpkin ginger soup, chili, and paleo ham soup.
  9. Salad – top some greens with last night’s protein leftovers.
  10. Bacon and veggies – I find it most enjoyable and easier to roast a large batch of veggies to kick-off the week.

In closing you may be wondering why I emphasize protein at breakfast? There are many reasons, but a few of the import points to highlight include:

  • A high protein breakfast has shown to optimize gastrointestinal hormones, which signal the brain to adjust appetite and satiety. (1)
  • High protein breakfast eaters trend to make better food choices throughout the day. (2)
  • Can lend to weight loss and feeling more energized.
  • Help regulate blood sugar (3)

1. Gut hormones and appetite control: a focus on PYY and GLP-1 as therapeutic targets in obesity. De Silva A, Bloom SR. Department of Diabetes, Endocrinology and Metabolism, Hammersmith Campus, Imperial College London, London, UK. Gut and Liver. 2012 January;6(1):10-20.


3. Consuming High-Protein Breakfasts Helps Women Maintain Glucose Control –


Recipe/Meal Idea: Christmas Brunch

I love cooking and my family loves it too. This year, I am in charge on brunch Christmas morning. What do I have up my sleeve? A meal that is savory, protein and nutrient-rich and satisfying. Happy Holidays!

Sun Dried Tomato, Mushroom, Spinach Basil Crustless Quiche 


  • 12 organic eggs (pasture-raised preferred)
  • 2 small cartons of cage free egg whites (I do this to optimize the macro-nutrient ratio of the meal)
  • 1 1/2 cup sliced mushroom
  • 2 cups spinach
  • 1/4 cup vegetable broth (gluten free)
  • 1/2 tsp baking soda
  • 1 bushel of fresh basil
  • 1 package of sundried tomatoes
  • salt/pepper to taste
  • 1/2 tsp of baking soda
  • 1/4 cup vegetable or chicken stock
  • coconut oil


Grease a Pyrex 9×13 (size of cake pan) with coconut oil. I do this by using a sandwich bag as a “glove” and scooping the oil out of the jar.

Preheat oven at 375F.

Layer the sliced mushrooms, spinach, tomatoes and basil in the pan.

In a bowl whisk the eggs, egg whites, baking soda, salt and pepper and vegetable stock.

Pour the egg mixture over the vegetables. Bake for 50-60 minutes, or until there is no liquid in the center. I usually test the “doneness” by poking a toothpick in the middle.

*If you want the quiche to be more moist, I recommend adding 1/4-1/2 cup of organic heavy cream and/or some shredded cheese.

BaconUS Wellness Meats has awesome sugar free bacon. If you can’t get their bacon in time, I recommend pasture-raised pork bacon and/or bacon that is sulfite free and organic.

Gluten free Oatmeal – A side of oatmeal helps round out this meal, especially to those who are not used to eating a more strict paleo diet. Gluten free oats are less inflammatory than those cross-contaminated with wheat, and I prefer to boil the oats for a creamier texture. Mix in warm spices and a little sea salt.


  • Coffee with cinnamon (my blood sugar loves this; I add about 1/2-1 tsp of cinnamon to each cup)
  • Moscato
  • Tea

Recipe: Sweet Potato & Asparagus Eggbake

Since I had Declan I have embraced the challenge of eating a healthy, protein-rich breakfast while trying to mend a waking, hungry baby. What’s my solution? I make some sort of vegetable-based eggbake on the weekend so I am ready to slice, reheat and eat each weekday.

Use this recipe for inspiration – I change up the ingredients each time.












  • 12 organic eggs (pasture-raised preferred)
  • 1 small carton of cage free egg whites (I do this to optimize the macro-nutrient ratio of the meal)
  • 2 small sweet potatoes, sliced in cylinders
  • 1 bushel of asparagus, chopped in 2 inch pieces (trim the ends)
  • 1 cup sliced mushroom
  • 2 cups spinach
  • 1/4 cup vegetable broth (gluten free)
  • 1/2 tsp baking soda
  • 1 bushel of fresh parsley
  • salt/pepper
  • coconut oil**






















Grease a Pyrex 9×13 (size of cake pan) with coconut oil. I do this by using a sandwich bag as a “glove” and scooping the oil out of the jar.

Preheat oven at 375F.

Layer the sliced sweet potato in the pan, then top the sweet potato w/ chopped asparagus, mushrooms and then spinach.

In a bowl whisk the eggs, egg whites, baking soda, salt and pepper, fresh parsley and vegetable stock.

Pour the egg mixture over the vegetables. Bake for 50-60 minutes, or until there is no liquid in the center. I usually test the “doneness” by poking a toothpick in the middle.

*If you want it to be more moist, I recommend adding 1/4-1/2 cup of organic heavy cream and/or some shredded cheddar cheese.

**Science-based information on the perks of coconut oil.

Snack Idea – Soaked Chia Seeds

Oh the many ways to enjoy this nutritious food. Have you ever tried them? If so, how?

Lately, I have been soaking 1 tablespoon of chia seeds in 1/3-1/2 cup of almond milk, coconut milk or water (certainly make more if you want this to be your sole snack or meal, as I usually use it as a partial snack or condiment). Combine the seeds and liquid of choice and stir for a minute, 5 minutes later stir again and let soak overnight. Come morning I will then mix in either some cinnamon, maybe some sliced strawberries or banana or both and/or some protein powder.

I have even put soaked chia seeds over my banana pancakes (2 eggs, 1/2 banana, mashed and cooked into 2 pancakes). All so satisfying.

If you can’t be bothered to make soaked chia seeds, they sell Chia Pods at some grocery stores. Give them a whirl.


Check out these chia seed recipes too. 


If you have never tried a green smoothie, this recipe will be a good one to start with. Enjoy the flavor and more so, enjoy the health benefits.

Use organic ingredients whenever possible.

  • 2 large handfuls spinach leaves (2-3 cups)
  • 3-4 large romaine lettuce leaves
  • 1/2 avocado, peeled and pitted
  • 1/2-1/3 peeled banana, you can even use frozen to make the drink even colder (use less or more, depending on your carb needs)
  • 1/2 cup frozen berries
  • 1 tbsp hemp seeds or soaked chia seeds
  • 1/2 cup purified water, almond milk, coconut water or coconut milk
  • 3 ice cubes
  • 1 scoop Raw Protein powder
  • 1 tsp maca powder


Wash all produce thoroughly and prepare it for the blender. Blend all ingredients until smooth; 30-60 seconds depending on your blender. Add more liquid if needed to blend. Best if served immediately (nutritionally and for taste).

Tip: The ingredient measurements in green smoothies are flexible, add more or less of any ingredients to your taste.

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Also, check out this guide to continue building the perfect green drink.

Nutrient-Dense, High Protein Breakfast Options

We all know plain scrambled eggs can do the job, but they get old. Here are a few thought starters to changing things up with your morning routine:


Starting with my personal favorite – protein cupcakes. And don’t let the wording confuse you. These cupcakes are not sweet, nor would you find them at a trendy bakery. These bad boys will keep you full till lunch and they are portable if you are short on time. Depending on your activity level have 2-3 Paleo Infused breakfast Muffins for breakfast and if you find you are still hungry pair them with some steamed vegetables or avocado. Check out the Paleo Infused Breakfast muffin recipe here. 


Super easy recipe, yet, I often find myself making these on the weekend. Details: 2 eggs, 1 small banana or 1/2 of a banana. Add spices if desired i.e. ginger, cinnamon. Mix ingredients thoroughly and cook 2 pancakes as normal.

Breakfast Tacos

Ground chorizo meat, fresh tomatoes and lettuce (butter lettuce) cups. if you want more specific here is another breakfast taco recipe.

Sweet Blueberry Sweet Potato

If you are an AM workout guru, some nice carbohydrates will help properly replenish your glycogen stores and help you feel good and recover for tomorrow’s sweat. This is an interesting breakfast idea, check out the recipe.

Fruit’n Eggs

Who says fruit only goes with parfaits or waffles? Not this girl. Throw some diced apple or sliced strawberries in your egg scramble. Perfect for times when you are craving something more sweet. If you really want to get creative, add some spices like cinnamon, clove, ginger, etc. Dried herb and spices are packed with antioxidants and nutrients, rounding our the meal with even more nutrition.

Breakfast Pizza

Keeping in theme of America’s favorite meal items, lets reform pizza to something that can fuel us properly and allow us to thrive. This is a great Meatza recipe.


Frittatas are making a comeback and they are perfect for those who want to make something in advance and have an easy re-heatable meal for mornings. These recipes look scrumptious: Egg and Sausage Frittata, Southwestern FrittataBrussels Spouts and Spinach Frittata

Homemade Trail Mix

Trail mix can be the perfect solution for a nutrient-dense meal in the morning, especially if you don’t have a problem over-consuming nuts. Here are 2 lovely recipes that use healthy oils and heating techniques, retaining the nutrition we need for optimal health. Sweet and Salty Trail Mix and Paleo Trail Mix.


So many options here and I find clients like to have smoothies as a structured meal, helping them to stay on tract. While there is some debate for protein powders, if I were to put one forward, I like the fermented goat protein from Tropical Traditions. That said, you judge what is best for you, some people may not need the protein powder and instead just use hemp seeds for protein and fat.

Creamy Chocolate 

  • 1 frozen banana
  • 1 cup of almond milk or coconut milk
  • 1/2 cup coconut water
  • 2 tsp of cocoa powder
  • 2 tablespoons of avocado

Cinnamon Banana Delight

  • 1 cup of coconut milk or almond milk
  • 1 small frozen banana
  • 2 egg yolks
  • 1/2 tsp of cinnamon
  • 1/4 cup of ice

Cocoa Coffee

  • 1 cup of coffee (cooled)
  • 1/2 small frozen banana
  • 1 tsp of cocoa powder
  • 1 tablespoon of almond butter
  • 1/2 cup of coconut milk or almond milk
  • Ice (3 cubes)

Berry Protein Blend

  • 2 scoops of protein powder
  • 1/2 cup of berries (your choice)
  • 1/2 frozen banana
  • 1/2 c of frozen or fresh spinach (alter serving size to less if frozen)
  • 3/4 cup of water

5 Ways to Enjoy Pumpkin

If you have been following my tweets you may well know my recent love for pumpkin. It. Is.Amazing. Certainly satisfies any taste and easy on the blood sugars. A few ideas for pumpkin include:

1.Pumpkin Soup  – First peel an pumpkin, cube and then roast in the oven. Once tender blend together ingredients such as cinnamon, nutmeg, coconut milk, onion, pepper, sea salt and a touch of honey.

2. Pumpkin Porridge – On a Sunday I will roast a whole pumpkin or throw a diced pumpkin in the slow cooker to have on hand during the week. This comes in handy, especially early mornings when I am pinched for time. My pumpkin porridge includes 2 eggs, 1/4 cup to 1/2 cup of pumpkin, cinnamon, sea salt pecans/macadamia nuts all mixed together and microwaved in a coffee mug. Viola.

3. Roasted Pumpkin – As simple as it sounds, I reheat pumpkin and add some spice to my liking. Paprika and pumpkin marry well and go nicely with 2 poached eggs or grilled fish.

4. Pumpkin Dessert – I reheat pumpkin again with a concoction of coconut milk or flakes, cocoa nibs and cinnamon. If I have a really bog sweet tooth, I will drizzle some honey on-top.

5. Pumpkin Salad – Pumpkin over some fresh greens, pine nuts and homemade balsamic dressing is an easy and go-to dinner for me this season. The fiber keeps me full and the pine nuts have the perfect taste. If I want a little sweetness to my salad, I will also throw in some raisins.

As you can see pumpkin is so versatile. Do you have a favorite way to eat it? One thing is for sure – while it’s easy to buy pumpkin in a can (especially in the US), it is much better to buy and roast one, eliminating the preservatives and package contamination. Good health, often takes an extra step but is always worth it.

Cheers to you and good health,

Food4Thought: Nitrates

At a girls breakfast the other weekend, I was telling one of my friends (who also avoids grains, dairy and legumes) about some awesome bacon I found at the market. We both seek out bacon sourced from free-range pork, but this recent find of mine was free-range and nitrate free (I tastes AMAZING). 

After gushing over this breakfast staple, I failed to consider my friend’s perspective on Nitrates. She did not have a clear understanding of what nitrates are nor what they mean for our health. So allow this post be an opportunity for me to geek out on bacon, I mean nitrates…

What Are Nitrates?

Nitrates are produced for use as fertilizers because of their high solubility and biodegradability. Common forms include: ammonium, sodium, potassium, and calcium salts. In the food supply, nitrates are used to preserve food. They can be found in drinking water, meat and produce (fruit/veg).

What Are Some of the Health Risks in Consuming Foods with Nitrates?

Nitrates have been studied for decades and overall claims have not been substantiated. However, the lack of data does not let me bat an eye at munching away on Nitrates. Nitrates themselves are not know to be harmful but when heated and converted into nitrites, some health risks have been observed:

  • Cancer Risk – nitrites can form into carcinogens when heated. The carcinogens can increase the risk of oral cavity, urinary bladder, esophagus, stomach and brain cancer.
  • Pregnancy Risk – research has shown women who consume large amount of nitrates have a higher risk of nueral defects.  
  • COPD – increase the chance of lung disease.

Kelly, What Do I Do?

I recommend taking this research with a grain of salt. Eating PERFECTLY is not good for you and it is hard to watch for every questionable ingredient in our food supply. However, seek out nitrate/nitrite-free cured meats, shop as closely as you can with the Dirty Dozen guideline in-minds, and continue to eat a variety of foods.

Cheers to you and good health! If you need any help, that is what I am here for.


What? That is Breakfast?

Have you ever put strawberries in an omelette? Have you ever put fruit in your eggs?

I know, I know. Sometimes I surprise myself with what I eat…

This morning and for the past week or so, I have come up with something pretty creative in the kitchen. Anyone willing to give it a try?

Straw-crazy Breakfast:
Begin by heating a skillet with coconut oil
Throw in 2 free-range eggs, over easy style but more done than not
While eggs cook, add in fresh ginger, sea salt, sliced mushrooms and 2 sliced strawberries

Viola. Try it. trust me. It is good. And good for you.

Cheers to you and good health!

Paleo Pancakes

This morning I woke with a craving for something other than my normal breakfast, 2 poached eggs with steamed veggies of some sort and often a slice of lean bacon, and wanted some pancakes. Yes pancakes! Gluten free, paloe/primal, protein-rich pancakes!

3/4 cup almond meal or coconut flour
4 large eggs
1/8 tsp vanilla extract – suggest using pure vanilla bean extract
1 tsp ground cinnamon
1/2 coconut milk
Butter to flavor and I am not shy with this stuff (strongly encourage organic and grass fed)
Sea salt, to taste
Doll-up of nut butter (almond butter)

Cook as you would normally cook regular pancakes. The vanilla and cinnamon can be altered to your liking. The vanilla will control the sweetness and clearly the cinnamon will add the spice. The nut butter is best when added at the end, right before you would take the pancake out of the pan. This way the nut butter is even more melty and delicious.

Cheers to you and good health!