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Breakfast

Almond Protein Pancakes

Ingredients:
  • 1/4 cup almond flour
  • 2 Tbsp protein powder
  •     (Angel Food Cake is my favorite!)
  • 1 Egg
  • 2 Tbsp unsweetended almond milk
  • 1 1/2 tsp coconut oil
Instructions:
  1. Whisk ingredients together.
  2. Heat oil over medium heat.

 
 
 

Western Omelet

Prep: 10 min/Serves: 1/Cal: 487/Fat: 34g/Carb: 9.6g/Prot: 33.3g
Ingredients:
  • 3 large eggs
  • 1 Tbsp olive oil
  • 2 slices minimally processed, thick-cut ham
  • 1/4 cup bell pepper, chopped
  • 1/4 cup onion, chopped
  • 1/2 cup spinach, finely chopped
  • Freshly ground black pepper to taste
Instructions:
  1. Beat the eggs until frothy.
  2. Add olive oil to a nonstick omelet pan and heat over medium heat.
  3. Add eggs.
  4. As eggs start to set, add the ham and veggies, spreading evenly throughout.
  5. Fold the omelet over and finish cooking.
  6. Season with freshly ground black pepper.
  7. When eggs are thoroughly cooked, slide onto a plate and serve.

 
 
 

Tasty Veggie Frittata

Prep: 10 min/Serves: 4/Cal: 140/Fat: 2g/Carb: 4g/Prot: 4g
Ingredients:
  • Cooking Spray
  • 6 eggs
  • 4 oz mushrooms, chopped
  • 1 tsp garlic powder
  • A pinch of black pepper
  • 1/2 cup spinach, chopped
  • 2 green onions, chopped
  • 1/2 cup cherry tomatoes, chopped
  • 1 tsp olive oil
Instructions:
  1. Preheat oven to 400 degrees.
  2. Heat olive oil in large skillet over medium heat. Add sweet potato, cover and cook, stirring occasionally until tender, about 8 to 10 minutes. Transfer to a large bowl.
  3. Cook & stir sausage in same skillet over med-high heat until crumbled & browned, about 5 minutes. Add to bowl with sweet potatoes.
  4. Cook & stir onion & red bell pepper in same skillet until tender, about 3 minutes. Season with salt & pepper, to taste. Add mushrooms & kale, cook until kale softens, about 3 minutes more. Add to bowl.
  5. Whisk eggs, water, thyme, salt & pepper together in small bowl. Stir into sausage mixture and pour into large baking dish.
  6. Bake until sweet potatoes start to brown, 20 to 25 minutes. Let stand 5 minutes and garnish with green onions.

 
 
 

Sweet Potato Breakfast Bake

Serves: 4/Cal: 489/Fat: 34.2g/Carb: 19.7g/Prot: 25.6g
Ingredients:
  • 1 Tbsp olive oil
  • 1 Sweet Potato, diced
  • 1 pd sausage
  • 1/2 cup onion, chopped
  • 1/2 red bell pepper, diced
  • 1 cup fresh mushrooms, sliced
  • 1 cup Kale leaves, torn
  • Salt & Pepper, to taste
  • 5 eggs
  • 1/3 cup water
  • 1 tsp dried thyme
  • 1 green onion, diced
Instructions:
  1. Preheat oven to 400 degrees.
  2. Heat olive oil in large skillet over medium heat. Add sweet potato, cover and cook, stirring occasionally until tender, about 8 to 10 minutes. Transfer to a large bowl.
  3. Cook & stir sausage in same skillet over med-high heat until crumbled & browned, about 5 minutes. Add to bowl with sweet potatoes.
  4. Cook & stir onion & red bell pepper in same skillet until tender, about 3 minutes. Season with salt & pepper, to taste. Add mushrooms & kale, cook until kale softens, about 3 minutes more. Add to bowl.
  5. Whisk eggs, water, thyme, salt & pepper together in small bowl. Stir into sausage mixture and pour into large baking dish.
  6. Bake until sweet potatoes start to brown, 20 to 25 minutes. Let stand 5 minutes and garnish with green onions.

 
 
 

Simple Skillet Breakfast

Serves: 6/Cal: 203/Fat: 16g/Carb: 0g/Prot: 13g
Ingredients:
  • 1 lb ground pork sausage
  • 1/2 yellow onion, diced
  • 1 red bell pepper, diced
  • 6 asparagus, chopped into 1” pieces
  • 8 eggs
  • 1/4 tsp salt and pepper
Instructions:
  1. Heat oven to 325F
  2. In a large oven safe skillet, brown sausage over medium heat.
  3. Meanwhile, whisk the eggs together in a medium bowl. Add salt & pepper. Set aside
  4. After sausage is half way done, add onion, pepper & asparagus. Cook until the sausage is done and vegetables are tender - about 7 minutes.
  5. Add eggs to skillet and incorporate sausage and vegetables.
  6. Transfer skillet to oven and cook for approximately 25 minutes or until eggs set.

 
 
 

Sausage, Tomato, Basil Frittata

Serves: 8/Cal: /Fat: /Carb: /Prot:
Ingredients:
  • 1lb ground ground italian sweet sausage
  • 1 Tbsp coconut oil
  • Bunch of fresh spinach, chopped
  • 2 Tbsp fresh basil, chopped
  • Pinch of red pepper flakes (optional)
  • 8 eggs, whisked
  • 1/2 tsp onion powder
  • 1/4 tsp salt
  • 2 Roma tomatoes or 3 smaller tomatoes
  • Basil for garnish
Instructions:
  1. Preheat oven to 375F. Heat coconut oil in oven proof skillet
  2. Cook sausage until brown. Add red pepper flakes if you wish.
  3. Once sausage is cooked, add spinach, blend and then remove from heat.
  4. Off heat, add the chopped basil.
  5. In large bowl, whisk eggs, onion powder and salt. Pour over sausage mixture.
  6. Top sausage/egg mixture with sliced tomatoes, then salt & pepper
  7. Bake approximately 20-25 minutes until eggs are set and sides are golden brown.
  8. Once out of the oven, garnish with fresh basil.
  9. Let side a few minutes prior to serving.

 
 
 

Vegetable Frittata

Serves: 6/Cal: /Fat: /Carb: /Prot:
Ingredients:
  • 1/4 extra virgin olive oil
  • 6-8 eggs
  • 1/2 almond milk
  • 2 cups mixed vegetables
  • Including green beans, tomatoes, kale and mushrooms
Instructions:
  1. Preheat oven to 400
  2. Pour EVOO into oven proof skillet and coat all sides. Heat on stovetop for 2 mins.
  3. Meanwhile whisk together eggs and milk. Add vegetables, pour into skillet.
  4. Heat for approximately 5 minutes until the sides start to cook.
  5. Transfer to oven, cook approximately 15-20 minutes until mixture has set.
  6. For a browner crust, you can put under broiler for a few minutes.

 
 
 

Scrambled Eggs with Spinach

Serves: 2/Cal: /Fat: Carb: /Prot:
Ingredients:
  • 4 eggs
  • 1 avocado
  • Handful of spinach
  • 1 tsp coconut oil
  • 1/4 cup mushrooms, sliced
  • Salt & pepper, to taste
Instructions:
  1. Preheat skillet and add coconut oil.
  2. Meanwhile, whisk eggs in a bowl
  3. Dice avocado, set aside
  4. Add eggs, mushrooms and spinach to the skillet.
  5. Once eggs are cooked, add avocado
  6. Add salt & pepper to taste and serve

 
 
 

Breakfast Hash

Serves: 6 /Cal: 162/Fat: 6g/Carb: 18g /Prot: 8g
Ingredients:
  • 1 lb sweet potato. Peeled & diced
  • 2 sm Yukon Gold potatoes. Peeled & diced
  • 1/2 lb ground sausage or turkey
  • 1/2 sm yellow onion, diced
  • 1 cup bell pepper, diced (any color)
  • 2 tsp olive oil
Instructions:
  1. Preheat oven to 400F. Line a baking sheet with parchment paper.
  2. Toss potatoes and olive oil on baking sheet coating well. Season with salt & pepper.
  3. Bake 20-25 minutes until potatoes are tender and slightly browned.
  4. Meanwhile in large skillet, brown sausage or turkey.
  5. In the final few minutes of cooking, add onion and peppers and cook until soft
  6. Combine sausage mixture with potatoes and serve.

 
 
 

Tomato Basil Scramble

Serves: 2/Cal: 138/Fat: 12g/Carb: 1g/Prot: 6g
Ingredients:
  • 4 eggs
  • 1 tomatoes, diced
  • Salt & Peppers, to taste
  • 1 tsp Coconut oil
  • 3 fresh basil leaves, minced
Instructions:
  1. Melt coconut oil in skillet over medium heat.
  2. In a small bowl, add eggs and whisk until frothy.
  3. Add tomatoes and basil to egg mixture and combine well.
  4. Slowly add egg mixture to warm skillet and stir constantly to prevent sticking.
  5. Cook to desired doneness, season with salt & pepper and serve.

 
 
 

Super Quick Scramble

Serves: 1/Cal: 350/Fat: 29g/Carb: 5g/Prot: 21g
Ingredients:
  • 3 eggs, whisked
  • 4 baby bella mushrooms
  • 1/4 cup red bell peppers
  • 1/2 cup spinach
  • 2 slices deli ham
  • 1 Tbsp coconut oil or ghee
  • Salt & Pepper, to taste
Instructions:
  1. Chop up the vegetables and ham.
  2. Place 1/2 Tbsp of coconut oil or ghee into frying pan and melt. Saute the vegetables and ham. Add additional oil, if needed
  3. Please whisked eggs into a separate frying pan with 1/2 Tbsp of coconut oil/ghee. Cook over medium heat and keep stirring to prevent overcooking. Add more oil, if needed.
  4. Once the eggs are cooked, season with salt & pepper to taste.
  5. Lastly, add the vegetables and ham to egg mixture and serve immediately.

 
 
 

Breakfast Casserole

Serves: 4/Cal: /Fat: 13g/Carb: 18g/Prot: 16g
Ingredients:
  • 8 eggs
  • 2 sausages, cooked & sliced
  • 1/2 cup almond or coconut milk
  • 2 sweet potatoes, shredded
  • 1 red onion, diced
  • 2 garlic cloves, minced
  • 1 Tbsp fresh basil, minced
  • 1 Tbsp fresh chives, minced
  • 2 Tbsp cooking fat
  • Salt & Pepper
Instructions:
  1. Preheat oven to 350F
  2. Melt cooking fat in a skillet over medium high heat.
  3. Add onion and garlic, cook until onions are translucent and soft.
  4. Add shredded sweet potato, cook 6 to 8 minutes until nicely browned.
  5. Remove from heat and place mixture in a casserole dish.
  6. In a bowl, whisk together the eggs, basil, chives, and salt & pepper.
  7. Pour egg mixture over sweet potato mixture and top with sliced sausage.
  8. Bake in the oven for 30 to 35 minutes.
  9. Let casserole rest for 4 to 5 minute before slicing.

 
 
 
 
 
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