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5 High-Protein Paleo Egg Breakfasts


Eggs are protein-packed and easy to incorporate into a busy day's breakfast. The best part is that when cooked into frittatas, egg muffins and quiches, they travel well from home to work.

Spinach Beef Fritatta

Eggs are also excellent for a quick source of pre- or post-workout protein. If you're tired of hard-boiled eggs, these five scrumptious and nutrient-dense recipes will inspire you to break out and try something new.

[Read More: 5 Fast Paleo Lunches]

Hearty Spinach Beef Frittata
(For full nutritional information, here is a link to the recipe we created in MyPlate.)

Prep Time: 20 to 25 minutes
Cook Time: 25 minutes
Serves: 6

Frittatas are one of those classic one-skillet egg dishes that taste even better the next day. I recommend using a cast-iron skillet because it can go right from stovetop to oven. As long as your skillet is properly seasoned, the eggs won't stick and the frittata should come out cleanly.

You can use any type of ground meat you'd like in this recipe. Since ground meat can be fattier than other cuts, I try to stick to higher-quality grass-fed beef when I can. Experiment with different types of veggies too!

* 10 large eggs, beaten
* 2 teaspoons (4 grams) smoked paprika
* 3/4 teaspoon (5 grams) sea salt
* 1/2 teaspoon (1 gram) black pepper
* 8 ounces (227 grams) ground grass-fed beef
* 1 small onion, diced
* 4 ounces (113 grams) shiitake mushrooms, sliced
* 10 ounce package (284 grams) frozen chopped spinach, defrosted and excess moisture squeezed out
* 1 large tomato, sliced

1. Preheat oven to 350°F (177°C)
2. In a large bowl, beat the eggs together with paprika, salt and pepper. Set aside.
3. In a large cast-iron skillet over medium high heat, saute meat until cooked through.
4. Add onion and mushrooms; saute until they are softened and slightly tender.
5. Add the defrosted and drained spinach. Stir to combine.
6. Pour egg mixture into the skillet. Turn off the heat and stir the ingredients to combine.
7. Lay the tomato slices on top.
8. Bake for about 20 to 25 minutes or until the eggs are set and not runny.
9. Serve directly from the skillet or slice and store for leftovers.

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Breakfast-Sausage Scotch Eggs
(For full nutritional information, here is a link to the recipe we created in MyPlate.)

Prep Time: 20 to 25 minutes
Cook Time: 20 minutes
Serves: 6

What's a Scotch egg? Take seasoned ground meat, envelope a perfectly boiled egg inside, bake it in the oven and you've got a protein-packed snack. Traditionally, Scotch eggs are breaded, so all I've done is leave that off.

There are as many combinations for seasonings and meat as you can imagine, and my mind wandered from pork to breakfast sausage to create this variety. Another plus? They're great as a pre-workout or post-workout snack!

* 6 medium eggs
* 1 pound (454 grams) lean ground pork or beef
* 1/2 tablespoon (8 grams) sea salt
* 3/4 teaspoon (2 grams) cinnamon
* 3/4 teaspoon (1 gram) ground ginger
* 3/4 teaspoon (2 grams) allspice
* 1/2 teaspoon (1 gram) black pepper
* 1/8 teaspoon (0.3 grams) ground nutmeg
* 1/8 teaspoon (0.3 grams) ground cloves
* 1 tablespoon (15 milliliters) honey (optional)

1. Boil six eggs. To prevent the yolks from getting gray, cover the eggs with water in a pot and bring it to a boil. Cover and turn the heat off. Let sit for 10 minutes. Drain the hot water and cover with ice water for a few minutes. Peel and set aside. (You can boil the eggs ahead of time to save this step). Don't use very fresh eggs: They'll be harder to peel.
2. Preheat the oven to 350°F (177°C). Line a baking sheet with parchment paper or foil.
3. In a large bowl, combine ground pork, spices, salt, pepper and honey (optional). Mix until combined, but don't overmix; that'll make the meat tough.
4. For each Scotch egg: Fill a 1/3-cup measure with the seasoned ground pork and turn the lump into your hand. Flatten the pork into a wide circle like you're making a burger.
5. Put the egg in the center.
6. Carefully fold the meat circle upward, gradually flattening as you go, until the egg is covered by meat.
7. Place on the baking sheet. Bake for 15 to 20 minutes. Eat hot or cold.

Paleo Carnitas Egg Muffins
(For full nutritional information, here is a link to the recipe we created in MyPlate.)

Prep Time: 15 to 20 minutes
Cook Time: 30 minutes
Serves: 12

Breakfast muffins are a really easy way to use leftover cooked meat. Use any kind of cooked shredded meat (or even ground meat) you have left over, and cook the veggies ahead of time so they don't make the muffins soggy.

* 1 small onion, minced
* 1/2 cup (128 grams) tomatoes, diced
* 1 tablespoon (15 milliliters) coconut oil
* 1 cup (140 grams) shredded pork carnitas or other shredded or ground meat
* 9 large eggs
* 3 tablespoons (45 milliliters) coconut milk
* 1/2 teaspoon (3 grams) salt
* 1/4 teaspoon (0.3 grams) black pepper
* 1 teaspoon (2 grams) smoked paprika

1. Preheat the oven to 350°F (177°C). Line a muffin tin with paper or foil liners. You can also use silicone muffin cups, though I recommend greasing them with coconut oil first.
2. In a skillet over medium heat, soften the onions in the coconut oil for about five minutes. When they are translucent, add tomato and cook on medium until they begin to soften. Remove from heat, stir in shredded pork.
3. Combine eggs, coconut milk, salt and pepper.
4. Now it's time to build the muffins: Put a large spoonful of the pork mixture into each cup. Evenly distribute the filling to 12 muffin cups. Sprinkle with a pinch of smoked paprika.
5. Pour egg mixture into each cup until about three-quarters full.
6. Bake for about 30 minutes or until fully set. The cups will come out very puffed up and then fall a bit as a they cool.
7. Enjoy with a bit of salsa!

Sweet and Savory Blueberry Tortilla
(For full nutritional information, here is a link to the recipe we created in MyPlate.)

Prep Time: 15 to 20 minutes
Cook Time: 30 minutes
Serves: 12

Blueberries and eggs were meant to be together! This is a riff on a Spanish tortilla -- a cooked egg dish with potatoes and onion. Instead of those traditional ingredients, I used blueberries, coconut aminos and a few spices; the result is a little bit sweet and a little bit savory from the coconut aminos. If you don't have them, you could just use a dash (1/8 teaspoon) salt.

* 1 tablespoon (15 milliliters) coconut oil or ghee
* 4 large eggs
* 1 tablespoon (15 milliliters) coconut aminos
* 1 teaspoon (3 grams) cinnamon
* 1/4 teaspoon (0.3 grams) black pepper
* 1/2 cup (74 grams) blueberries

1. Beat eggs with coconut aminos, cinnamon and pepper.
2. In a small skillet over medium heat, melt the ghee or coconut oil.
3. Pour the eggs into the pan and allow to cook for two to three minutes undisturbed. Sprinkle the blueberries onto the eggs.
4. Cook for about six to eight more minutes on low. Throughout that time, using the edge of a spatula, lift up the eggs and allow some of the liquid to flow underneath. When most of the egg is cooked through, you're ready to flip the tortilla.
5. You need confidence here! Remove the skillet from the heat and put a small plate upside down on top of the skillet. Quickly flip the skillet over and the tortilla should fall out onto the plate. Be careful not to burn yourself.
6. Now, slide the tortilla back into the skillet and cook for another two to three minutes.
7. That was exciting, wasn't it? Now eat!

Paleo Chicken Bacon Mushroom Quiche
(For full nutritional information, here is a link to the recipe we created in MyPlate).

Prep Time: 25 minutes
Cook Time: 30 minutes
Serves: 6

This dish is incredibly easy to make and uses up any leftover meat you may have in your fridge. What makes this Paleo? First, it's crustless. You could make a gluten-free crust, but that takes time, and I wanted this to be as quick as possible.

Second, unlike most quiche, this has no dairy (milk, cream or cheese). Rest assured, it's still unbelievably tasty! Wondering what makes a quiche different from a frittata? Technically, it's the amount of liquid you add: A frittata has very little, while a quiche has more, resulting in a more custard-like texture to the eggs. This quiche stores well in the fridge for quick leftovers.

* 2 ounces (57 grams) dried mushrooms
* 6 strips bacon, chopped
* 1 1/2 cups (210 grams) leftover shredded chicken
* 2 teaspoons (1.5 grams) dried sage leaves
* 6 large eggs
* 1 cup (240 milliliters) full-fat coconut milk
* 1/2 teaspoon (3 grams) sea salt
* 1/2 teaspoon (1 gram) black pepper
* 1 tablespoon (15 milliliters) coconut oil

1. If using dried mushrooms, soften by covering them with boiling water in a heatproof bowl for about 30 minutes. Drain well.
2. Preheat the oven to 375°F (190ºC). Grease a casserole dish or glass baking dish with coconut oil. (I used a 10-inch round casserole. If you use a smaller one, you may have to bump up the baking time a few minutes because the quiche will be thicker.)
3. In a large skillet over medium heat, render and brown the bacon. Add the leftover chicken, mushrooms and sage to the pan and cook for a few minutes, making sure there's no moisture left from the mushrooms. (Moist mushrooms make for a soggy quiche.) Dump this mixture into the greased casserole dish and set aside.
4. In a bowl, whisk eggs with coconut milk, salt and pepper. Pour the egg mixture into the casserole dish.
5. Bake the quiche for about 30 minutes or until the center is set and not jiggly.

-- Stephanie

Readers -- Do you eat eggs in the morning? What is your favorite breakfast meal with eggs? If you don't eat eggs, what kind of high-protein breakfast do you make? Leave a comment below and let us know!

Stephanie is the chief science nerd and food taster at, where she flexes her holistic-nutritionist and recipe-developing muscles. When she's not writing about nutrition or photographing food, she can be found in the gym training for Olympic weightlifting with her husband. Steph is the author of The Paleo Athlete and the upcoming The Performance Paleo Cookbook (January 2015).

Connect with Steph on Facebook, Instagram, Pinterest, Twitter, Google+ and YouTube.  

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