Category: Breakfast

26 Mar 2018

Sweet Potato and Sausage Breakfast Dinner Bowl

“Breakfast for dinner” is not a new concept and is pretty self explanatory.  Choose your meat, your favorite vegetables, cook them all up together and top with a fried egg.  If you’re more of a scrambled egg person, that works as well.  Either way, this is delicious for dinner or breakfast!


Ingredients (4-5 servings)

  • 2-3 tablespoons of coconut oil or ghee
  • 12 oz Primal-approved sausage, sliced
  • 1 large or 2 medium sized sweet potatoes, washed and cubed into consistent size
  • 1 green pepper, cut into 1″ strips
  • 2-3 cups chopped kale (remove all woody stems)
  • 1 cup sliced mushrooms
  • 2 cups cauliflower rice
  • 4-5 eggs
  • 1/4 cup chopped green onion
  • 1 teaspoon garlic powder
  • salt and pepper to taste



  1. Heat 2 tablespoons of oil in a large skillet over medium-high heat.  Add sweet potatoes and cook for 6-8 minutes, stirring occasionally.  Adjust heat if necessary.
  2. When sweet potatoes begin to soften, add sliced sausage and green peppers.  Season with garlic powder, salt and pepper.  Cook for an additional 5 minutes, again stirring frequently.  If skillet starts to dry out, add a few tablespoons of water when needed.
  3. Add mushrooms, cauliflower rice and green onion.  Cook for 2-3 minutes, combining all the ingredients together.
  4.  Stir in chopped kale and allow it to wilt, about 2 minutes.
  5. Remove from heat and cover or place in warm oven till ready to use.
  6. Heat the remaining oil in a skillet over medium heat.  Drop the eggs into hot skillet.  Reduce heat to medium-low and season with salt and pepper.  When whites are set and yolks begin to thicken, flip eggs and cook until desired doneness.
  7. Spoon sweet potato and sausage mixture into serving bowls.  Top with one egg.
25 Feb 2018

Easy Mexican Frittata

Oh, the incredible, edible egg!  They are so versatile, easy and nutritious.  Here is a one pan meal that could be served for dinner and breakfast alike.  A cast iron skillet works really well but if you don’t have one, no worries,  just make sure your pan is oven safe.  I used ground beef but ground turkey or pork would also be delicious.    


Ingredients (serves 8)

  • 1 lb grass-fed or organic ground beef
  • 1 small yellow onion, diced
  • 1/2 green pepper, diced
  • 1/2 red pepper, diced
  • 4 cloves garlic, chopped (or equivalent jarred garlic)
  • 10-12 eggs
  • 1/2-3/4 cup salsa (no sugar added)
  • 1 tablespoon chili powder
  • 1 teaspoon paprika (I used a smoked paprika)
  • 1 teaspoon cumin
  • 1 teaspoon sea salt
  • 1/2 teaspoon pepper 
  • cherry tomatoes or whole tomatoes, sliced (optional)



  1. Preheat oven to 350 degrees.
  2. In a medium mixing bowl, add eggs, salsa and a dash of salt and pepper.  Whisk together and set aside.
  3. Heat the cast iron skillet (oven-safe skillet) over medium heat.  Add ground beef.  Break apart with spoon as it begins to cook.
  4. When beef is partially browned, add onions, pepper, garlic and all spices.  Mix together and allow meat to brown completely.
  5. Briefly remove from burner and turn heat to low.  Spread and flatten meat out evenly in the pan and pour egg mixture over the top.  Return to heat and allow to cook on stovetop for 8-10 minutes.
  6. Top with sliced tomatoes and transfer pan to the oven for 25-30 minutes.  Check for doneness by gently inserting a knife in the middle to make sure eggs are cooked all the way through.
  7. Garnish with avocados.
03 Feb 2018

Prosciutto Egg Cups

These little breakfast wonders are easy to make, very satisfying and taste delicious!  What more could you ask for in a breakfast?  I used Prosciutto because I had never used it before and wanted to try something different.  You could also use an approved ham that is thinly sliced.  About the seasoning…if you’ve never heard of Everything But the Bagel seasoning blend, you need to go out and find some soon.  I get mine at Trader Joe’s and it is amazing!  You can use it for so many things.  Such great flavor all in one bottle.


Ingredients (makes 12)

  • 8 oz Prosciutto (or approved ham slices)
  • 12 eggs
  • Everything But the Bagel seasoning blend
  • fresh crumbled feta cheese (any aged or raw cheese of choice)



  1. Preheat oven to 400 degrees.
  2. Grease a muffin tin with a little coconut oil.
  3. Line each cup with the Prosciutto slices and crack an egg in each one.
  4. Sprinkle with seasoning blend and a little cheese.
  5. Bake for 13-16 minutes depending on how you like your egg yolks done.
  6. Refrigerate the extras.  These are great for warming up the next day.
19 Dec 2017

Bacon and Veggie Egg Muffins

This easy make ahead breakfast (or lunch) is perfect if you need something to grab and go in the morning.  Pop them in the microwave for 30 seconds or wrap them up for later.  The recipe can be switched up based on your personal preferences or whatever you have hanging around in your fridge.  Add more or less of your favorite veggies, change the meat or go meatless or just get creative with different spice combinations.  You’re in charge!   

Ingredients (makes 12 muffins)

  • 6 slices of Primal-approved bacon
  • 1/2 yellow onion, chopped
  • 1/2 red or green pepper, chopped
  • 1 cup mushrooms, chopped
  • 12 eggs
  • 1 cup spinach, chopped
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon Himalayan salt
  • 1/4 teaspoon pepper



  1. Preheat oven to 350 degrees.
  2. Beat the eggs in a large mixing bowl.  Season with salt and pepper, set aside.
  3. Place a small skillet over medium heat until warmed.  Add bacon and fry until browned.  Use slotted spoon to remove bacon.  Place on paper towels and set aside.  When cooled, cut or tear into smaller pieces.  (Could also cook in the oven.)
  4. Return skillet to heat and add onions, peppers, and mushrooms.  Cook for 5 minutes, until softened.  Add spices and spinach, cook for 1 minute.
  5. Remove skillet from heat.  Add chopped bacon and mix to combine all ingredients.
  6. In a greased muffin tin, divide the bacon and veggie mixture into the individual muffin cups.
  7. Pour the beaten eggs evenly into each cup until almost full.
  8. Bake for 20 minutes.
21 Nov 2017

Pumpkin Chia Pudding


Chia pudding is an easy make ahead breakfast that can be a real time saver in the morning.  Take 10-15 minutes the night before and you’ll be thankful you did.  This pumpkin chia pudding is a great way to start your day.  It travels well so you can even grab and go.  Full of fiber, protein, healthy fats, and antioxidants, it is sure to keep you satisfied and energized for hours.

Ingredients (serves 3-4)

  • 1 can full-fat coconut milk
  • 1 cup canned pumpkin
  • 2 tablespoon raw honey
  • 1/3 cup chia seeds
  • 1 teaspoon vanilla
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • 1/4 teaspoon Himalayan salt
  • Fresh fruit or nuts (optional)



  1. Place all ingredients in a blender.  Blend on high for 1 minute.
  2. Pour mixture into small containers or ramekins, cover with wrap, and put in the refrigerator for at least 2 hours or overnight.
  3. When ready to serve, top with fresh fruit or nuts, if desired
13 Nov 2017

Acorn Squash Egg in a Hole

Whether you make these for breakfast, lunch, or dinner, they will be a favorite.  A nutritious and tasty bite with protein, carbohydrates, and healthy fats all rolled into one.  Oh, did I mention, only 2 main ingredients?  The rest you probably have in your kitchen.  If not, use whatever combination of spices you’d like.   

Ingredients (serves 3-4)

  • 1 acorn squash, washed (you’ll be eating the skin)
  • 5-6 eggs, depending on how many slices you have
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon paprika
  • 1 teaspoon turmeric
  • 1 teaspoon cumin
  • salt and pepper to taste
  • cheese of choice, if desired



  1. Preheat oven to 425 degrees.  Line a sheet pan with parchment paper.
  2. Trim off both ends of squash.  (For easier slicing, I microwave the whole squash for 3-4 minutes).  Slice the squash crosswise into uniform slices, approximately 1/2″-1″ thick.  Scoop or cut seeds out to make a hole in the center of each slice.  
  3. Brush both sides of squash slices with olive oil and place on parchment paper.  Sprinkle with salt, pepper, paprika, turmeric and cumin.  Save a small amount to sprinkle on eggs.
  4. Bake for 15 minutes.  Squash should be tender when pricked with a fork.
  5. Remove from oven and reduce oven temperature to 350 degrees.
  6. Crack an egg in the center of each slice of squash.  Sprinkle with salt, pepper and additional spices.  Bake at 350 degrees for 8-10 minutes or until desired doneness.   Less time if you prefer your eggs runny. 
  7. Remove from oven and sprinkle with cheese, parsley or chopped green onion.