Check out a list of all of my new egg-free recipes!
While eggs are a wonderful breakfast option, many people need egg-free breakfast recipes for a variety of reasons. Whether it’s the texture, taste, or smell, there are people who find eggs entirely undesirable no matter how they’re prepared.
Because eggs are one of the most allergenic foods, there are also many people who can’t consume eggs due to an egg allergy. Egg whites are packed with allergenic proteins because the white of an egg is responsible for protecting the yolk from pathogens while the embryo grows.
People with autoimmune conditions, which are diseases where the immune system is attacking “self,” can be sensitive to eggs as well. Egg whites contain a proteolytic enzyme called lysozyme, which has the unique ability to pass through the gut barrier. When this happens, lysozymes can “leak” other allergenic proteins found in egg whites into the bloodstream at the same time.
For healthy individuals, lysozymes usually have little negative effects. However, those with autoimmune conditions tend to have exaggerated immune and inflammatory responses to eggs, and it can trigger the creation of antibodies to both the “leaked” proteins and the body’s own tissue.
I know. HUGE bummer.
But, never fear. For people who don’t like eggs, or – have an allergy or sensitivity to eggs, breakfast is not a lost cause. Below, I’ve listed a entire week’s worth of nourishing egg free breakfast recipes and bonus ideas that are sure to fill you up and give you the energy you need to punch the day in the face. Yes, in a good way.
Some of the egg free breakfast recipes below serve two, or can easily be doubled to serve a family or create leftovers.
1. Sweet Potato Hash
Ingredients:
1 medium sweet potato, peeled and diced
1/4 onion, diced
1/2 small apple, diced
2-3 tbsp coconut oil (or butter)
1/2 tsp cinnamon
Unrefined sea salt and pepper, to taste (about 1/2 – 1 tsp each)
Directions:
In a skillet over medium heat, cook the diced sweet potatoes for 7-10 minutes in coconut oil, salt and pepper. Try not to disturb the sweet potatoes, flipping only once or twice to allow sweet potatoes to brown. Remove the sweet potatoes and set aside. Add diced onions to the skillet and cook in coconut oil, salt and pepper for 3-4 minutes. Add diced sweet potato, apples, cinnamon and a little bit more salt to the skillet, and stir to combine. Cook mixture an additional 2-3 minutes before removing from heat.
Pair with: Smoked salmon or sliced avocado
2. Cinnamon Vanilla N’Oatmeal
Ingredients:
Nut Mix*
1/4 cup pecans
1/4 cup walnuts
1/4 cup almonds
1/4 cup pumpkin seeds
1/4 cup unsweetened coconut flakes
Mix-ins:
1 cup full-fat coconut milk
1 tbsp raw honey
1/2 tsp vanilla extract
1/2 tsp cinnamon
Directions:
Grind pecans, walnuts, almonds, pumpkin seeds and coconut flakes in a food processor until coarse. (Be sure to stop just before it turns into a “powder.”) Add nut mixture to a pan over medium heat and slowly pour coconut milk over the mixture and stir. As the mixture warms, stir regularly until it starts to thicken (about 4-5 minutes.) Add spices, vanilla, and honey, and mix well. Once mixture reaches desired consistency, remove from heat. Transfer to bowl and top with toppings including dark chocolate chips or berries, or drizzle with coconut milk or coconut butter. Serves 2-3.
*Make nut mixture in large batches ahead of time for a quick and easy breakfast!
Pair with: Fresh berries or smoked salmon
3. Coconut Milk Smoothie
Ingredients:
1 cup full-fat coconut milk
1 cup frozen berries (strawberries are my favorite!)
1/2 banana, frozen and diced
1 tbsp almond butter
Directions:
Blend all ingredients together until well combined. Garnish with coconut flakes or slice almonds to feel fancy.
Pair with: Fresh sauerkraut or smoked salmon
4. Beef, Pepper and Avocado Breakfast Bowl
Ingredients:
3/4 pound ground beef
1/2 bell pepper, diced
1/2 medium onion, diced
1/2 avocado, diced
1/2 medium tomato, diced
1-2 tbsp coconut oil
1.5 tsp oregano
1 tsp paprika
1/2 tsp garlic powder
1/2 tsp unrefined sea salt and pepper, each
Directions:
Over medium heat, add coconut oil to skillet. Once melted, add onion, pepper and a dash of salt and pepper to the pan. Cook until vegetables soften, or about 3-4 minutes. Add ground beef and remaining spices to pan, and cook until beef is browned. Once cooked, remove mixture from heat and place in a bowl. Add diced avocado and tomato and mix well. Serves two.
Pair with: Fresh sauerkraut
5. Chocolate Zucchini Muffins
Ingredients:
1.5 ripe bananas, mashed
1 cup grated zucchini
2/3 cup blanched almond flour
2 tbsp cacao powder (or cocoa powder)
1/2 cup dark chocolate chips
1/4 cup coconut oil
2.5 tbsp raw honey
1.5 tsp vanilla extract
1.5 tsp baking soda
1/2 tsp cinnamon
1/4 tsp unprocessed sea salt
Directions:
Preheat oven to 350 degrees Fahrenheit. Line muffin pan with paper or silicon liners. Mix mashed banana, coconut oil, cinnamon, and vanilla in a bowl. With a hand beater, beat mixture until smooth and fluffy. Fold in the baking soda and salt until well combined. Fold in honey, almond flour and cacao powder and mix well. Fold in zucchini and then the chocolate chips. Transfer mixture to muffin pan and bake for 40-45 minutes. Makes 8 muffins. Store in the fridge or freezer for extended use. Top with coconut butter, coconut oil or butter.
Pair with: Sliced avocado or smoked salmon
6. Salmon Cakes
Ingredients:
2 5 oz cans wild-caught salmon
1/2 avocado, smashed
3 tbsp onion, diced
3 tbsp almond flour
3 oz full-fat coconut milk
1/4 cup coconut oil
1 tsp parsley
1/4 tsp garlic
1/4 tsp paprika
1/2 tsp unrefined sea salt and pepper, each
Directions: Drain salmon, dump into a mixing bowl and flake with a fork. Add smashed avocado, and mix well. Add coconut milk, and stir until mixture thickens. Add almond flour, onions and spices to the mixture and stir until well combined. Form into small patties, and cook in a skillet in coconut oil over medium heat for 4-5 minutes each side. Be generous with your coconut oil to ensure patties turn crispy brown.
Pair with: Avocado slices or fresh berries
7. Kale and Bacon Breakfast Hash
Ingredients:
6 slices bacon, diced
3/4 cup mushrooms, diced
1/2 small onion, diced
4 kale leaves, separated from stem and chopped (can substitute with 1-2 cups spinach)
1-2 tbsp coconut oil
1/2 tsp unrefined sea salt and pepper, each
1/4 tsp garlic powder
Directions:
Over medium heat, cook bacon with a dash of salt and pepper until fat has rendered (about 3-4 minutes.) Add mushrooms, onions, and the rest of the spices to the pan, and cook until vegetables soften. Add chopped kale to the pan, and stir for 1-2 minutes until kale wilts and turns a dark green. Remove from heat, and transfer to a plate for rapid consumption. Serves two.
Pair with: Fresh fruit with almond butter or fresh sauerkraut
Questions about the egg free breakfast recipes above? Comment below! I’d love to help!
