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Paleo Breakfast Casserole Recipe [Dairy-Free, Low Carb]
If you were a cereal eater in your pre-paleo life, I have good news for you. There is light on the breakfast horizon. Try this paleo breakfast casserole recipe for a delicious new twist on your morning meal.
The Truth About Casserole
Not every casserole is paleo. In fact, many aren’t.
In America, casserole seems to be synonymous with various forms of non-paleo flour. That is, after all, how most of them achieve their thick, hearty sauce.
There are almost endless varieties of casseroles formed by noodles or chips. And no, they’re not veggie noodles.
These starchy, processed, carb-filled ingredients get the boot for a paleo recipe. The cream of mushroom or cream of chicken soups so popular in casseroles is also not invited to the paleo party.
There is a lot of nasty stuff lurking in those cream of whatever cans. Highly processed vegetable oils, wheat flour, MSG, and vague mentions of “flavoring” are on the guest list in these store-bought concoctions.
Moving along, dairy also tends to be a popular choice in the casserole category. I recommend avoiding dairy for at least 30 days to test if you’re sensitive to dairy products.
If you’ve performed this test and know that dairy does not bother you, you can feel free to incorporate full-fat raw dairy back into your diet.
That being said, many paleo folks avoid dairy, so this recipe does not include any dairy ingredients.
How I Made Paleo Casserole
This casserole is based with eggs rather than starchy potatoes or noodles.
Eggs are highly nutritious, full of protein, and a great satiating way to kick off your morning.
They make a great canvas for a variety of flavors, and it is quite fun to mix and match ingredients to suit your liking (or just what you have in the house!).
Two cups of coconut cream give this recipe a creamier outcome. I wanted this to taste like a real, hearty, comforting casserole, not something that’s as dry as the Mojave.
Next, for you meat lovers out there, I added some pork sausage. It is so good in this recipe. You can substitute it with ground pork with Italian seasoning, or really any type of meat.
Onion and garlic ramp up the flavor and some grated zucchini give this casserole a lovely color.
More Paleo Breakfast Recipes
Breakfast can get boring if you don’t get creative. If you’re stumped on what to eat on paleo, you need to check out this list of 30 savory paleo breakfast recipes.
- 1/2 onion, peeled and diced
- 4 cloves of garlic, peeled and minced
- 2 lbs (1 Kg) of pork sausage (or else use ground pork with Italian seasoning)
- 2 Tablespoons (30 ml) avocado oil, to cook the sausage with
- 2 zucchinis, grated and water squeezed out of it
- 1/4 cup parsley, finely chopped
- 2 Tablespoons Italian seasoning
- 6 eggs
- 2 cups coconut cream
- Salt and pepper, to taste
- Preheat oven to 350 F (175 C).
- Chop the sausage into small pieces.
- Add the avocado oil to a frying pan and sauté the onion and garlic. Add in the sausage or ground pork and brown.
- Add the meat mixture and the grated zucchini to a greased large casserole dish. Season with salt and pepper.
- Mix together the eggs and coconut cream in a small bowl. Pour the mixture over the sausage and zucchini mixture.
- Bake in the oven for 35-40 minutes.
All nutritional data are estimated and based on per serving amounts.
- Calories: 567
- Sugar: 2 g
- Fat: 49 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 17 g