Kim is a holistic health coach and a toxic-free lifestyle consultant. She obtained her studies from the Institute for Integrative Nutrition.
If you're looking for a healthier alternative to your usual eggs and bacon breakfast or oatmeal routine, then stay awhile. I'm about to whip up a highly nutrient-dense casserole, full of vitamins, antioxidants, and protein.
It's comforting, easy, convenient, and tastes even better the next morning. So grab a cup of rooibos tea, and try a piece of this Paleo breakfast casserole.
Recipe for Paleo Breakfast Casserole
- 1 tablespoon olive oil or coconut oil
- 8 to 10 organic eggs
- 1 pound asparagus, chopped (about 3 to 4 cups)
- 1 to 2 sweet potatoes, diced into small cubes (the smaller, the faster it will cook)
- 2 tomatoes
- 1 red onion, sliced
- 2 tablespoon almond milk (optional)
- 1/2 teaspoon of sea salt and pinch of pepper
- optional spices: either dill, parsley, oregano, basil
- Preheat oven to 375°F.
- Cut and dice your onions, asparagus and sweet potato.
- Cook onions and sweet potato in oil until soft. Add in asparagus and cook. Add in herbs such as dill or parsley, sea salt, and pepper.
- Transfer to skillet or baking pan. Crack eggs into a separate bowl, add almond milk and whisk until eggs are mixed.
- Pour eggs in the vegetables. Lay tomatoes slices on top for presentation. (You can also dice them up and add them in if you don't care about presentation.)
- Bake at 375°F for about 30 minutes, or until the eggs are set.
What Is Paleo?
Paleo is just a fancy and popular terminology for real foods that our ancestors used to eat: lots of fruits, vegetables, humanely raised meats that are free from antibiotics and hormones, nuts, and seeds.
Casseroles are egg-inspired dishes that are baked in the oven. Most of the casseroles that I see on the internet are filled with cheese, cream, noodles, and other ingredients that doesn't contribute to his fitness goal.
I "healthifed" this casserole with some of my husband's favorite vegetables: asparagus and tomatoes. Then I snuck in my favorite winter vegetables—sweet potatoes—for some creamy texture. For the vegetable option, you can use leafy greens like kale, spinach, or Swiss chard.
Advice on Eggs
To make this a truly healthy and Paleo-ish meal, make sure that you use pastured eggs. We have a trusted neighbor who grows his own backyard chickens. So when the schedule lines up, I usually trade him for some of my homegrown kale and lemons. When our neighbor's eggs are not available, we buy them from Whole Foods when they're on sale.
If you ever try a pastured egg, you'll never go back to the conventional ones. There's a true difference in the taste, texture, color, and—more importantly—nutritional profile.
Comparing Egg Nutrition
According to a study from 2007 Mother Earth News egg testing project, conventional store-bought eggs are nutritionally inferior to pastured eggs. Compared to official U.S. Department of Agriculture (USDA) nutrient data for commercial eggs, eggs from hens raised on pasture may contain:
- 2/3 more vitamin A
- 2 times more omega-3 fatty acids
- 3 times more vitamin E
- 7 times more beta carotene
- 4 to 6 times more vitamin D
The Inspiration for This Recipe
My husband recently announced that he's going to be participating in a friendly competition of smack-talkin' and total body transformation with his buddies. What that really means is I've been asked to help him with meal planning. In other words, cook for the guy!
So we're cleaning up his diet, and the strategy is to eliminate the junk and focus more on lean protein, clean carbohydrates, and nutrient-dense foods that are easy to digest. Along with a gentle wholes foods detox to clear out toxins, he's also adding in some intense workouts in the good 'ol gym.
This Paleo breakfast casserole will help fuel him through the workouts and is perfect as a grab-and-go breakfast.
Candace on July 27, 2015:
This was amazing! Thank you for sharing. I made it over the weekend and plan to make it again this week for a quick breakfast during the week.
Kristen Howe from Northeast Ohio on April 11, 2015:
Kim, this was a beautiful recipe from you. It looks delicious and healthy as well. I love sweet potatoes. I would give it a try real soon. Voted up for useful!
Kim Lam (author) from California on March 17, 2015:
Thank you for pinning! I'll be posting more shortly!
thefedorows from the Midwest on March 12, 2015:
This looks incredibly delicious!! Pinning and will try soon! Can you share more paleo breakfast recipes?
Sufyan Aslam from Pakistan on August 22, 2014:
nice cook ;-) :-p
Kim Lam (author) from California on April 30, 2014:
Thanks Lee Ann, I hope you enjoy it. Paleo is pretty simple...just think going back to your roots. Take care! :-)
Lee Ann March on April 30, 2014:
I have several friends that keep mentioning "paleo diet" stuff...wasn't real sure what it was. Thanks for the info! This recipe actually looks pretty tasty too!
Kim Lam (author) from California on January 19, 2014:
Thank you all, for the kind words! I hope you enjoy the breakfast recipe!
I appreciate your comments and thank you for sharing with others. Cheers! xoxo
ologsinquito from USA on January 17, 2014:
This looks so good you could serve it to company. My children were on a paleo-type diet when they were younger. I wish I had known about this recipe back then.
Crystal Tatum from Georgia on January 16, 2014:
What a great recipe and also very aesthetically pleasing! Sharing and pinning.
Claudia Mitchell on January 14, 2014:
This looks and sounds wonderful. I will definitely be giving it a try!
Linda Crampton from British Columbia, Canada on January 13, 2014:
This casserole sounds fantastic, turtlewoman - tasty, attractive and loaded with nutrients at the same time! Thank you very much for the recipe.
Victoria Van Ness from Fountain, CO on January 13, 2014:
This looks amazing! Asparagus, tomatoes and sweet potatoes are my absolute favorite vegetables. I make a pizza with these ingredients. Yummy!
Your pictures are even amazing! Thank you so much!
Phyllis Doyle Burns from High desert of Nevada. on January 12, 2014:
OMGosh! I must try this recipe and share it with my son and daughter. Thank you so much for this. I am bookmarking and sharing.
traceystime on January 12, 2014:
Just into my 2nd day following a Paleo Diet. This definitely sounds good and I will keep an eye out for new recipes. Breakfast ones I think are most difficult in terms of variety. Still have to purchase a lot of the ingredients such as almond flour and other things one normally doesn't have in the pantry. Keep the recipes coming!
lesliebyars on January 12, 2014:
This looks and sounds really tasty. I am going to pin it. I voted up, interesting and useful. I can't wait to try this!!
Great looking recipe.
Rebecca Mealey from Northeastern Georgia, USA on January 12, 2014:
You have me drooling here for this breakfast casserole, and I know it is really healthy. I love it! Thanks, and sharing.
Susan Zutautas from Ontario, Canada on January 12, 2014:
Wow this sounds fantastic! Will try this recipe next weekend if I can wait that long.