Adventures of Eating with dReJ: healthy, cheap, delicious

For those who may be avoiding wheat or just are tired of cereal for breakfast – I wanted to share a recipe for a crustless quiche or casserole (whatever you want to call it!)

I stumbled across 2 different recipes and have made them both (with a few modifications). I find that the one thing people always say when they hear we are eating wheat free/primal style now is that they just can’t get past the convenience factor of cereal and other typical breakfast items. Making an easy casserole or quiche on the weekend gives you breakfast the whole week and it’s a great way to slip in some extra vegetables! It’s perfect to bring to a party as well!

I can’t take credit for either recipe, the first is from Grain Free Foodies and the other recipe is from The Prime Pursuit.

Both are pretty similar in ingredients and cooking method and I’ll say that I made a second quiche this week for breakfast after trying out the Grain Free Foodie recipe last week and I got lots of compliments on the Prime Pursuit recipe at a work event this week, too!

Soooo good!

 Crustless Quiche (from Grain Free Foodies with my comments in green!)


4 eggs
1 can (14-16 oz) of coconut milk without additives (I get the Taste of Thai can from the international aisle)
1-2 T butter or fat for cooking
1/2 onion
1 cup diced meat (I prefer ham)   (I used andoille sausage last week and regular pork sausage this week – both are good!)
OR diced vegetables (bell pepper, asparagus, greens, or zucchini work especially well) (I put veggies and meat in mine – so go nuts as it’s never a bad thing to get more veggies in your belly for breakfast! I usually do peppers, spinach, onion, sundried tomatoes…)
1 cup of cubed cheese (I used cheddar cheese – leave the cheese out if you are doing true Paleo or dairy free)
1/2 tsp salt
other herbs and spices, optional  (I used fresh basil and oregano from our garden, red pepper flakes, some paprika, cumin)


1.  Preheat the oven to 375 degrees.

2.  Crack the eggs into a mixing bowl and beat in the coconut milk.  Mix in the cubed cheese, salt, and any other herbs or spices that you are using.

3.  In a 10 inch skillet (ideally cast iron), melt the fat and saute the onions for several minutes. (I didn’t use cast iron and it still worked out just fine.)

4.  If you are using vegetables, add them now and saute several more minutes, allowing any moisture to come out (such as with mushrooms).

5.  Turn off the heat, add your meat and stir, and then pour the egg mixture over the top.

6. Bake for 45 minutes or until an inserted knife comes out clean.

It’s really that simple. What I love most about this recipe is that it’s super easy to switch out ingredients to make it taste different or to please picky eaters. I was also impressed that it only used 4 eggs! I put mine in a square baking dish and we got about 8 servings out of it. I’m sure you could do more/less depending on how big of a breakfast you like!

The other recipe has a few more steps but I was really pleased with how it turned out.

Sausage & Spinach Breakfast Casserole (from The Prime Pursuit with my comments in green!)

1 head of cauliflower
3/4 c chicken stock or water (I didn’t use this because I followed the saute instructions below in her update)

1 lb sausage (I picked hot chicken sausage!)
5 cups raw spinach
6 ounces full-fat coconut milk (I prefer Taste of Thai brand)
4 eggs lightly beaten
juice of 1-2 lemons (i used one lemon)
2 tsp salt
2 tsp garlic powder (I used minced garlic and way more than 2tsp, but I heart garlic!)
1/2 tsp red pepper flakes
3/4 cup shredded cheddar cheese (I added this in – leave the cheese out if you are doing true Paleo or are dairy free)

Preheat oven to 350 and prepare a 9X13 baking dish by greasing it with coconut oil. (I just used pam spray and I actually made it in a circle/deep dish baking thingy because I wanted it to be more like a “pie” serving for my work event)

Wash, remove leaves, quarter, and core the head of cauliflower.  Pulse it in a food processor until it looks like grits.  Put all the cauliflower-grits in a pot, add 3/4 c chicken stock or water.  Simmer on low until tender, about 10-15 min.  Drain off excess liquid, set aside.  The grits can also be fried (see below).** (So you don’t need to put the grits in a pot and use the water or stock if you are going to fry them up!)

Brown and crumble the sausage.  Leave the sausage oil in the pan and add in the fresh spinach.  Stir until it wilts.

In a large mixing bowl,  add the coconut milk, eggs, and spinach mixture & cheese, stir well.  Add in the salt, garlic powder, pepper, and lemon juice and stir.  Add the cooled cauliflower-grits and stir well. (I didn’t cool my “grits” very much and it worked out okay)

Pour into the prepared baking dish, and bake for 45 minutes or until center is set.

**UPDATE:  I have recently been sauteéing the cauliflower “grits” in a frying pan instead of boiling them.  They retain the same texture, but have a toasted taste and appearance.  I like it much better.  Heat 2-3 tbsp of the oil of your choice (reserved bacon is best!!), and sauté the “grits” until they are done.  Let them sit, then toss/flip them every few minutes.

So I didn’t take a picture of this one before I took it into work, but I had multiple people ask me about the recipe. People said they loved the texture and it was a little spicy, too, which I think worked well. I would have never thought to use cauliflower to add texture AND a few extra servings of vegetable, but it worked GREAT! Awesome recipe.

Hope these recipes inspire you to cook a little in advance on the weekend so you can easily enjoy a healthy breakfast all week long! I know I definitely was happy to find some yummy and easy to follow recipes on Prime Pursuit and Grain-Free Foodies blog!

Comments on: "Primal Breakfast Ideas" (5)

  1. Oh yummy!! Such awesome ideas!! I really need to get more creative with my breakfasts instead of having a fruit bar every morning. haha

  2. Wow…thanks for the shout out! Glad you liked the recipe. It is very versatile and you can adjust the seasonings–throw in diced chilies and add cumin for a Mexican dish, etc. love your idea of serving it like a pie, I will do that the next time I make it. Good luck on your primal journey! Leigh G.

    • Thanks! Always happy to give credit where credit is due. Love your blog – although I’m not really all that familiar with cross fit, so I think i need an acronym guide for all your work outs 🙂 Forever a student!

  3. […] the fact I am not a huge cauliflower fan, I figured why not give it a try? I used it in one of my primal quiche recipes and the flavor wasn’t overwhelming at all, so we decided to go for it as the accompaniment to […]

  4. […] my signature breakfast dish and it was great once again. For 2 easy recipes – check out my old post about it over on my recipe blog. The great thing about both of them is that you can change up the […]

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