Category: Breakfast

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.