• Dr. Kristen Mitteness

12 Eggless Breakfast Ideas

Eggs are a fantastic food - delicious and nutritious! They are a great source of animal protein, quality fat, vitamins A and B-12. The yolk is so nutrient dense that it is recommended to be one of the first foods baby should eat. If you are trying to put on weight, I would even suggest consuming up to one dozen per day. There is a caveat. Eggs have the potential to become allergenic. You should have one egg-less day every week or two. Feel free to give yourself a few days off! If eggs and bacon aren’t for breakfast, what is? Here are a few go to ideas.

Green Machine Smoothie

½ banana

½ green apple

½ c spinach

½ c chopped celery

¼ avocado

¼ c coconut milk

Optional: ice cubes, protein powder, coconut oil


Add all ingredients to a blender and pulse until smooth. Great quick, on the go meal!


Sweet Potato Hash ½ c sweet potato, chopped

½ c Brussels sprouts, chopped

½ c onion, chopped

½ c mushrooms, chopped

1 garlic clove, chopped

2 strips of bacon

2 breakfast sausage links (squeezed out of casing)

2 T coconut oil (or fat of choice; lard, butter)

Italian spice

Black pepper

Red pepper flakes


Cook bacon in pan over medium heat. While bacon is cooking, chop the vegetables. Remove bacon and add vegetables to the bacon fat. Add coconut oil. Sauté until sweet potatoes are tender. Dice and add the bacon along with the spices.


Banana Nut Protein Shake

½ c water

½ c whole milk yogurt/kefir/canned coconut milk

1 banana

3 T almond butter

½ c spinach

¼ c ice

Optional: ice cubes, protein powder, coconut oil

Add all ingredients into blender and pulse until smooth.


Breakfast Bars

¾ c almond meal/flour ¼ c unsweetened shredded coconut ¼ c almond butter (although cashew, hazelnut, or sun butter will work, too!)

¼ c coconut oil

¼ c flax meal (ground flax) 1 tsp vanilla

1 tsp honey ½ tsp sea salt ¼ c dried cranberries or blueberries

Optional: Add ¼ c of dark chocolate chips


On a cookie sheet, bake almond meal and shredded coconut until golden brown. In a pan over medium heat, melt coconut oil and almond butter. Add vanilla extract, flax, honey and sea salt. Mix thoroughly. Fold in toasted mixture until mixed thoroughly. Fold in blueberries/cranberries. Press mixture into an 8 by 8 loaf pan. Cook in a preheated oven at 325 degrees for 10 minutes. Let cool for 10-15 minutes. Cut into 12 pieces/bars.


Primal Porridge

2 T unsweetened shredded coconut

1 T pumpkin seeds

1 T flax seeds

¼ cup walnuts, pecans, cashews or almonds

1 teaspoon cinnamon

¼ teaspoon sea salt

1 cup boiling water


Combine all ingredients in the blender and blend until finely ground. Transfer mixture to a bowl

Pour hot water over mixture, stir and then let sit for 5 minutes to thicken. Garnish with dried fruit, banana, sunflower seeds or coconut.


Stuffed Squash

1 squash of choice, cut in half and seeds removed (I like acorn) 2 strips of bacon 2 breakfast sausage links (squeezed out of casing) ¼ c bell pepper, diced ¼ c onion, diced ¼ c mushrooms, diced 2 T coconut oil

1 garlic clove, chopped

Place squash halves face down in a roasting pan with 1/2 inch of water. Bake at 350F until tender (35-50 minutes, dependent on squash size). Cook bacon in a large pan over medium heat. Once finished, remove bacon and add veggies and garlic to bacon fat. Add coconut oil and sauté until tender. Add breakfast sausage and cook thoroughly. Turn heat off, chop up bacon and mix it in. When squash is finished, fill it with the veggie and meat mixture. Serve warm.


Breakfast Meat Balls/Loaf

2 lbs ground meat of choice

1 lb liver

3 strips of bacon, chopped

½ c onion, chopped

4 garlic cloves

2 T rosemary

2 T thyme

2 T sage

1 T salt

1 T black pepper

1 T chili powder or red pepper flakes

1 tsp nutmeg

Coconut oil


Preheat the oven to 350F. Heat a skillet over medium heat and melt coconut oil. Slightly cook the liver. Chop the liver and briefly run it through a blender or food processor. Once the liver is broken down, mix it in a bowl with the rest of the ingredients. Roll the meat mixture into 1-2inch balls and place in close proximity (touching) of each other in a pan of some sort. I use a 9x13 inch cake pan. Bake for 30-40 minutes, depending on oven and size of balls. Now you have pre made breakfast meatballs! If you don’t feel like rolling them into balls (like me) put it all in a pan and bake like a meatloaf. Bake it all so they are ready to go or just store the raw mixture and cook it in a skillet whenever you want it! It will keep for up to 4 days raw and a week cooked.


Quick and Easy Grain-No-La

½ c nuts of choice

½ c chopped fruit of choice, fresh, frozen or dried

½ c seeds of choice

1 c coconut milk, kefir, yogurt or whole milk

Throw it all together and it’s kind of like cereal!


Pumpkin Grain-No-La (Adapted from PaleOMG)

½ c sliced almonds

½ c pumpkin seeds

½ c chopped pecans

½ c pumpkin puree (baked yourself is best, but canned will do)

¼ c coconut oil

¼ c shredded coconut

2 T maple syrup

2 T honey

Vanilla, salt, cinnamon, nutmeg, ginger, cloves


Preheat oven to 325F. Mix all of the ingredients together and bake them. It will take right around 30 minutes. Shuffle it all around about half way through. Don’t let them burn! Allow it to cool before eating so it can harden. Top with coconut milk, kefir, yogurt or whole milk. Enjoy!


Grab and Go Ideas

  • Can of tuna with an avocado

  • Pre-made guacamole and deli meat

  • Left over dinner (meat and veggies)

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Dr. Kristen Mitteness

Lifemark Nature Park Way

76 Nature Park Way

Winnipeg, MB R3P 0X8

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Tel: 204-478-6480

dr.kmitteness@gmail.com

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