When I started sharing my Whole 30 adventure at the beginning of January, I received several questions from Kinder Craze Instagram followers and well as readers of the blog. People wanted to know how my Whole30 was going and if I could share some of my favorite foods from my new dietary lifestyle. My time in the kitchen brings me very little joy (and I’m so thankful that Rob enjoys cooking), but this was MY Whole30 and Rob isn’t usually around to cook for me during the week. In many ways, this healthy venture was truly was my responsibility.
UPDATE: We are now married and Rob is around to cook for me during the week! He wrote a blog post about how to support your partner on the Whole30 with his thoughts and tips on living with someone doing the Whole30. I also wrote an in-depth post with all my essential tips on what cookbooks to use, where to shop and what to buy when you are doing the Whole30.
Before the Whole30, my breakfast consisted of a vanilla greek yogurt with granola sprinkled on top every single day. Unfortunately, my yogurt parfait broke several of the Whole30 rules: it included sugar, grains AND dairy. Breakfast was the single-greatest source of worry for me as I prepared for my 30 days of eating well.
Fortunately, I saw a post on Instagram from Erica Bohrer (who was a few days ahead of me on her own Whole30) in which she shared an egg bake that she made and prepped for the week. I thought it was genius. Right then and there, I shifted my breakfast habits for the better. I am definitely not a food blogger. In fact, I generally dislike any time spent in the kitchen and away from my passions, but I knew this post would prove to be helpful to any reader that is trying to eat well and short on time in the morning so I decided to bite the bullet and share my breakfast prep with you.
To make this dish, you will need about a dozen eggs (I usually use 10), some Aidells Chicken and Apple Sausage (it’s not necessary, but the sausage is GOOD and amazingly sugar free), and LOTS of vegetables. I have made this dish every Sunday for seven weeks straight and every single batch has been unique. I always use whatever vegetables I have on hand.
On this particular Sunday, I had a zucchini, a yellow bell pepper, half an onion, a handful of asparagus and a box of chopped spinach. I always try to use 4-5 whole fresh vegetables and a box of frozen chopped spinach. Organic veggies and cage free eggs are best, but do the best you can.
I always start by chopping up the veggies. To ahead and dice them into bite size pieces (I usually like mine to be pretty small). While I am busy chopping, I peel the paper off the box of frozen spinach, put the box in a bowl, and start defrosting the spinach in the microwave. The chopped spinach produces a lot of water as it thaws. I usually take a few minutes to squeeze the box and remove as much excess water as I can. Be careful, because some parts can be very HOT.
When my vegetables are all chopped and ready to go, I put a little fat into a large pan and start sautéing! Any kind of healthy fat will do. I prefer to use ghee (which is just clarified butter), but I have also used extra light olive oil.
While the veggies sauté, I slice a few Chicken & Apple Sausages from Aidells. It is one of the only breakfast meats on the market that doesn’t have any added sugar. The sausage tastes delicious and it was a HUGE part of my Whole30 diet. I usually add 2 sausages to my breakfast dish each week.
Even though the sausage is already fully cooked, and it will be baked in the oven, I always add the slices to my vegetables and let them sauté for a few minutes as well.
While the vegetables sauté, I take a few minutes to crack and scramble the eggs for the casserole. You can use as many as you want, but I always use 10. My breakfast bake is intended to last 5 mornings so I figure 2 eggs, plus a little breakfast sausage mixed in is enough protein in each serving.
I crack the eggs into a bowl (yolks and all) and whisk them together. Then I add the veggies and sausage bites that had been sautéing and sprinkle on a little salt & pepper.
Grease a 9×12 baking dish and set the oven to 350 degrees. I never tried to find compliant cooking spray, so I always just coated the bottom and sides of the baking dish with ghee. Once the dish is greased, I dump in the egg mixture and bake it in the oven for 30 minutes.
The first time I made this dish, I was worried that there were way too many vegetables and not nearly enough eggs, but the eggs fluffed as they cooked and were not overpowered by the veggies. The ratio was just right.
The completed casserole looks like this and is positively delicious. I wait an hour or so for the dish to cool fully, then cover and place the dish in the refrigerator.
Each morning throughout the week, I cut myself a slice of the baked eggs and heat it in the microwave for 2 minutes. It’s easy and delicious. Not to mention filling and healthy!
I have eaten a hearty breakfast like this every single morning for the past 46 days. I am never “starving” while I wait to go to lunch and I have actually lost a few inches in my waistline. I know my body is healthier and running more efficiently and I don’t miss my former yogurt with granola breakfasts one bit. The best part is that prepping the meal ahead of time allows me to still eat healthy without giving up any of my precious time in the morning.
Need a simple recipe? Here you Go!
Whole 30 Breakfast Recipe
Need the recipe in traditional form? Here you go!
INGREDIENTS:
Five generous servings of vegetables – diced (I like onion, pepper, spinach, zucchini and broccoli)
Two links of Aidells Chicken Apple Sausage* – cut into thin, round slices
Ten eggs (preferably cage free)
4 tablespoons of ghee (can substitute light tasting olive oil)
salt and pepper to taste
DIRECTIONS:
Pre-heat oven to 350 degrees
Dice all vegetables into small pieces – thoroughly thaw and strain all frozen vegetables
Coat the bottom of a 9×12 clear glass baking dish with 2 tablespoons ghee
Melt 2 tablespoons ghee in the bottom of a large skillet
Sautee vegetables for 10 minutes, season with salt and pepper to taste
Add chicken apple sausage and sauté for 5 minutes
In a large bowl, crack and beat the 10 eggs.
Add sautéed vegetables to raw eggs and stir to combine.
Pour egg/vegetable mixture into greased baking dish.
Bake at 350 degrees for 30 minutes or until casserole turns golden on the edges.
*Make sure you use the big links of Aidells chicken apple sausage – the smaller ones are not Whole30 compliant!
Do yourself a huge favor and pin this post to your Whole 30 or Healthy Eating Pinterest Board. You can thank me later!
If you’re unfamiliar with the Whole30, it’s a thirty-day dietary challenge that cuts out ALL sugar, grains, dairy, legumes and alcohol. No cheating is permitted. It’s based on the book It Starts with Food and as crazy as it sounds there are very good reasons for cutting out all of those items. The book does an excellent job of explaining the negative effects that those foods could have on your health. I highly recommend it, even if you have no interest in cutting any of those foods out of your diet.
Easy and Delicious Whole 30 Breakfast Recipe
One of the most challenging aspects of my Whole 30 was finding a way to have a satisfying, compliant breakfast that didn’t take up too much time during my morning routine. Once I discovered this delicious egg bake that’s loaded with veggies and a little chicken apple sausage, I never looked back! I make a batch every Sunday and it last through the workweek. Check out the blog post for the full recipe.
Where to Shop and What to Buy for Your Whole 30
Overwhelmed by all of the rules and label reading as you get ready to begin the Whole 30? The process becomes a LOT more simple once you know where to look and can find a few basic packaged ingredients to get you through. I rounded up my favorite places to shop and essential foods to stock up on for the Whole 30. The list includes my favorite online retailers, because ain’t nobody got time to run around town for random ingredients. Check out the post and get ready to make your life a whole lot simpler.
hi, starting my first whole 30 and wondering if you had any suggestions for lunches to pack for work?
thanks!
Hi Heather! I was always really boring with my food and went for convenience. I ate lots of Applegate Organic Turkey hotdogs with avocado and veggies that I had roasted or sautéed at home. I also cooked chicken in coconut oil ahead of time and cut it into small pieces for salad with vinegar and oil dressing. Good luck with your Whole 30!
My wife wanted me to print this for our Whole30 journey. For anyone else seeking to do the same, here is my amateur recipe card version I created from the above article.
-10 eggs
-Aidells Chicken and Apple Sausage
-LOTS of vegetables. (zucchini, yellow bell pepper, onion, asparagus, chopped spinach, etc)
-1 to 2 tbsp cooking fat
– 1 tbsp ghee (in addition to above fat)
Set oven to 350 degrees.
Defrost spinach. While defrosting, dice veggies into bite size pieces.
Add 1 to 2 TBSP cooking fat into a large pan and start sautéing veggies.
While the veggies sauté, slice sausages; add the sausage slices to vegetables and let them sauté for a few minutes.
Crack and scramble 10 eggs for the casserole. Add veggies and sausage, salt and pepper.
Grease a 9×12 baking dish (bottom and sides) with ghee.
Pour egg/veggie/sausage mixture in greased baking dish and bake for 30 minutes.
EDIT: When I say “my amateur recipe card version” I mean the recipe card itself. I don’t mean to imply the recipe is in any way mine or claim credit for it, only that I put it into recipe card format for easy viewing and preparation. Sorry for any confusion!
Lol, thank you Brad! I’m sure it’s appreciated!
question – how much sausage are you putting in? I am making this today for the week
I usually use two links for the casserole :)
They don’t sell the sausage anywhere near me :(
Ugh Brandi! I’m so sorry. I have found the sausage at Kroger, a specialty market near me and I have heard that Costco sells it, but the one near us does not. It’s honestly worth purchasing online if you can’t find it anywhere else. It’s the one ingredient that keeps my eggs interesting each day. https://store.aidells.com
When I can’t find super free sausage – not many options – I resort to purchasing ground pork in the butcher section at the grocer, usually a pound or two, then season it myself – see Hartwig’s ‘Whole 30 Cookbook’ for seasonings. Then I divide into 1/2# packages and freeze the extras. I try to keep one thawed in the fridge.
There are some really good recipes out there for making your own Whole30 compliant sausage. I just made one yesterday that was incredibly easy, using 2 lbs lean ground pork (1 actually used 1 lb ground pork and 1 lb ground venison. You could use ground chicken or turkey as well), 2 tsp dried sage, 1-1/2 tsp salt, 1 tsp black pepper, 1/2 tsp poultry seasoning, 1/4 tsp crushed red pepper flakes & 1 pinch ground cloves (I didn’t have cloves, so I used Chinese 5 spice and it turned out so good!). Just mush it all together and I’d say brown1/4 of that mixture in the above recipe. Make the rest into patties for another breakfast or freeze. Its much easier than I thought to make your own.
That’s a really great recipe and tip! Thank you so much for sharing!!!
Have you tried freezing the breakfast? I would like to do that.
My eggs are currently in the oven baking for the week. Thanks!
You’re welcome! It’s on my list to accomplish later today
We started Whole30 yesterday and we made this last night. We used yellow and green bell pepper, 2 of the sausage links, and 12 eggs. Also frozen spinach and we added 1/2 of a seeded jalapeno. I was hesitant and thought this would be bland but it is DELICIOUS. I splashed a little Franks hot sauce (whole30 approved) on it and a couple slices of avocado it’s delicious!!! So happy I found this recipe! Thanks for posting!
You’re welcome! I’m glad you enjoyed it!
Made this today delicious. Added fresh salsa on top with fruit on the side. Nice change from scrambled or fried eggs.
I never put salsa on top, but that sounds DELICIOUS!
What would you change if I wanted to use an 8×8 pan?
How many eggs? Would you still use two sausages?
Sounds good. I’m 2 weeks in and so sick of omelettes and scrambles.
You actually inspired me to create this! I hope you don’t mind I credited you and Daily Rebecca as my inspiration for this breakfast bake. http://www.themamamaven.com/2016/04/04/coconut-pumpkin-breakfast-bake-whole-30-paleo-gluten-free/ Thank you!
Hi Nancy! I don’t mind at all! Thanks so much for crediting me. Looks so delicious!
How do I store this? Wait unitl it cools then cut into rectangles? freeze?refrigerate?How long?
Hi Terri,
I wait until it cools, then cut into rectangles and refrigerate the servings. I usually cook on Sunday evening and eat the last serving on Friday.
How many servings total can you get out of this recipe?
I always get 5 generous breakfast servings. You could probably stretch it to 8, but I prefer to fill up in the mornings because I like to avoid snacks on the whole30
Thank you! I loved it so much that I made one with sweet potatoes the next week.
When it says 5 servings of vegetables…how much is that exactly?
There really isn’t a magic formula for 5 servings of vegetables. I usually consider one whole vegetable to be a single serving. So for this recipe, I might do one pepper, one onion, a generous handful of fresh greenbeans, one pack frozen spinach and one zuccini. The more veggies, the better.
I love this. I’ve made it twice. I found these great songle serving size baking cups, like what you’d use for muffins or cupcakes, but shallow. They fit 5 servings perfectly. I used onion, yellow (&/or) red pepper, kale, spinach, zucchini and the sausage. They are scrumptious! Is there a way too post pics?
I wish we had the ability to share photos from others on the blog. Those little muffin tins sound fantastic! Are they metal or silicone? I tried cooking eggs in muffin tins once and they didn’t pop out as easily as I had hoped.
I’m with Terry- How do I store this? freeze?refrigerate?How long?
Hi Janitza,
I just refrigerate mine. I cook it on Sunday, cut it into 5 servings and eat each serving Monday-Friday. I think 5 nights is about the limit on how long it will last.
Hi, Great looking recipe! Have you ever made it with fresh spinach? I’m curious how much to use. Thanks!
Hi Stacy,
I know I’ve added fresh spinach before, but I don’t cook fresh spinach often and I was nervous about adding too much so I think I just used a generous handful to add some extra vitamins.
Hi there! The recipe looks delicious, and I’m definitely going to try it this weekend. I wanted to make one point: I think Aidell’s must have changed the ingredients in their Mini Chicken & Apple Sausages since you wrote this post. I read your note about the mini sausages not being Whole30 compliant, and just about had a heart attack since I’ve been eating them all week, and I definitely checked the ingredient list beforehand! So, I just double-checked the ingredients on both kinds, and the only difference between the regular-size and mini sausages (as of the date of this comment) is that the regular-size has celery powder, while the minis have sodium nitrite (which is an acceptable additive, per the Whole30 website). Whew!! :)
Oh wow! Thank you for letting me know! That’s GREAT news!
Thank you for this fabulous recipe! I am just completing my first Whole 30. I made this recipe 3 different times. It was perfect for me to prepackage in my containers from Amazon and take with me to work. Seriously, this recipe saved me! :)
Here is a breakfast that does not have eggs and I love it. It comes from Dr. Axe. I think it is Whole 30 compliant.
Grain-Free Oatmeal Recipe
Total Time: 10Serves: 8
INGREDIENTS:
2 cups shredded coconut
1/2 –1 cup hemp seeds (less if you choose to add dried fruit to your base mix)
1/2 cup chia seeds
1/2 cup whole or coarsely ground flaxseeds (I grind mine)
1/4 teaspoon sea salt
OPTIONAL (I had more spices than the recipe calls for)
1/2 cup chopped dried fruit
1/4–1/2 teaspoon various spices. My favorite flavor combos are (1) cinnamon, cardamom, ginger; (2) cinnamon, cumin, cardamom, black pepper, coriander; (3) cloves, allspice, nutmeg, ginger, cinnamon; (4) rosemary, garlic, sage, cayenne
DIRECTIONS:
Combine all ingredients in a bowl and stir together thoroughly.
Include any optional ingredients you like.
Transfer to a wide-mouth quart jar to store in the refrigerator.
To prepare 1 serving of oatmeal, place 1/2 cup of dry mix in a bowl and add 1–1½ cups very hot water (just shy of boiling).
Stir well and allow to sit for 3–5 minutes.
Add fresh fruits, nuts, unsweetened chocolate, bacon crumbles, chicken or turkey sausage, coconut or almond milk, honey, coconut oil, or grass-fed butter to make it exciting.
I am on day 3 of my Whole30 journey. So far, I’m doing ok. I don’t miss the carbs, I don’t miss the dairy. I’m working on not missing the sugar ;)
This recipe looks DEVINE !!! I am going to add this to my menu next week as I already have this week’s menu planned.
Thank you for posting !!!
I just started the Whole 30 Cleanse yesterday, and since breakfast for me is usually eggs and/or lots of carbs, I was looking for some good options. I just made this dish using fresh spinach, zucchini, sweet peppers, and an onion for the veggies. I chopped the spinach and sautéed it with the other veggies when they were about done. It’s very good, and I’ll be making it often during and probably after the 30 days are up. Thanks for sharing the recipe!
So excited to
Try! Does this follow the whole30 template or do you add anything such as a fat?
I sauté the veggies in olive oil and use ghee to grease the pan, which provides a little fat, but you could always add a few slices of avocado or a handful of nuts
I just started the Whole30 yesterday and made this casserole – it is a lifesaver! I do not have time to make a fresh breakfast in the morning before work (not a morning person) and this is delicious and so filling! I top it with half an avocado and it fills me up until lunch. Thank you so much for this!!
You are welcome! I’m overjoyed to hear that it is making your Whole30 a little easier!
Thank you so much for this! I’ve made it 3 times now since the beginning of the year. It’s now my daily “breakfast” at work since I work 5-10am. For the last 6 years I’ve been having a packet of oatmeal and a banana on my break at work. This is SO MUCH BETTER! I’m testing out recipes and easing into Whole30… starting officially in March after getting back from a 8 day vacation. This is setting me up for success! And I’ve currently lost 7.6 pounds in the first 3 weeks of 2017. Thank you again!!!
just wondering how many pieces you cut it into and how many do you usually eat each day?
I cut mine into 10 pieces and eat 2 pieces a day. It gets me through the weekdays, which is when I always have the biggest time crunch.
I can’t wait to try this! I plan to make it today. Has anyone used a can of full fat coconut milk with this, to add some fat? I have 2 cans I need to use before they expire and I thought maybe one could be used in this. Do you think it would still come out OK?
THANK YOU FOR THIS RECIPE!!!!
Today is my D1, but I’ve been making this egg bake the last 6 weeks pretty much every 4 days. Husband and I both love it. Whatever veggies you have DICED SMALL: zucchini, yellow squash, broccoli, spinach, kale, of course onions. I even used frozen precooked asparagus from TJ’s (just added later to pan). I quarter and slice the sausage. I will sometimes have it be 10-12 eggs and 3 sausages, depending on what I have. I think it’s okay since I’m having it be 8 servings instead of 5. I cut into 8 pieces & put in Ziploc sandwich bags = I take this to work for my break EVERY DAY. Add a sliced avocado on top or a Wholly Guacamole cup for some plated fat.
Also I’ve learned lining the pan with parchment paper means I’m not scrubbing the pan. I use ghee on the pan first, then paper cutting slits for the 4 corners, then more ghee or light olive oil.
That is SO genius to use parchment paper! The scrubbing is the WORST part. Thank you so much for your helpful feedback!
Yum! I wasn’t sure what to expect, but this was delicious, especially paired with avocado. My second pan is in the oven now! Thanks for the recipe, it definitely makes my mornings easier.
I’m so glad you loved the recipe and I agree, it is much more delicious than you would expect!
I’m not a fan of that sausage. Is there another flavor of that brand I can substitute? I like some of their other flavors just not that one. Thanks!
Google “Whole30 sausage.” It will give you a list of sausages and where to buy them!
YUM. On Day 3 of W30, this was a life-saver. Used mushrooms, peppers, onions and spinach, topped with cherry tomato halves after 20 minutes. Serviced with TJ’s guac. DH loved it, said the only thing missing was cheese. :-). Will be making again and again, thanks!
So glad you loved it!
Do you freeze this between breakfasts?
Do you freeze this between breakfasts?
Are either of these casseroles freezable?
Thank you for this recipe. I made it and it was delicious. A few minor changes, used coconut oil since I don’t have ghee in the house. Sauteed onions, minced garlic, red and yellow peppers, baby portabello mushrooms and spinach. When almost done, added a splash of balsamic vinegar then added the 2 Aidele sausages. Before baking, sprinkled paprika across the top. Yum!
I never thought to use baby bellas! Sounds delicious!!!
Made this this week for my second round! Sooo delicious! I added nutritional yeast to the eggs. This will help me make it through this round more than one day!!
Could you make this the night before and cook it in the morning?
I checked this brand of sausage on their website and the ingredients lists brown sugar. Is that whole30 compliant? I couldn’t find any of their products without some type of sugar in it.
Hi Lori, last I checked, there were 2 kinds of chicken apple sausage from Aidells. One is a larger bratwurst size that have zero sugar and are compliant. The other is a smaller, breakfast sausage link size that are NOT compliant. If you find some in the store, check the label but the larger ones used to be compliant.
Where do you find to purchase the Aidells chicken apple sausage?
I buy mine from Kroger! I hope that helps :)
I’m on Day 20 of W30, and like you, this recipe is helping me push through! I went to make it and found that my sausage had sugar in it (ahhhh!!!), so I used leftover cubed chicken instead. I added a little sage and thyme (sausage seasonings), and about a tablespoon of nutritional yeast for a cheesy flavor. It was delicious! I used red pepper, zucchini, a handful of frozen chopped spinach, chopped leftover cauliflower, and some chopped leftover butternut squash noodles. You really can clean out your refrigerator and then refill it for the week. Thank you!!!
What a disappointment about the sausage! It sounds like you made it work and I bet it was delicious!
How many servings does this make? It looks delicious.
I made it on Sunday nights and it had 5 generous serving for my Monday-Friday breakfasts
Thanks, this recipe is a life saver! I had to get up at 4 to workout before work this week, so having something I could put into a container and take with me to work…and that would last me most of the week was AMAZING! (I used zucchini, yellow squash, sausage, mushrooms, tomatoes, scallions, and sweet potatoes.) I’m thinking of trying 2 next week and making one for breakfasts (one flavor) and one for lunches (a different flavor–I’m thinking rotisserie chicken, avocado, scallions, peppers, tomatoes and mushrooms for lunch…add some hot sauce in the mix and maybe top with cashew cream? Yum!)
Your lunch idea sounds amazing!!!
Trader Joe’s sells cooking spray that is just olive oil, that’s all. It really changed my Whole30 because I don’t enjoy eating anything that has 240 calories for the recipe before I even add food. I’m not counting calories anymore (day 88) and don’t need to. This little can of olive oil spray is the reason why I can relax and enjoy being healthier, thinner, and not addicted to any food or drink.
What can be used other than sausage? I don’t do anything that is in the sausage family.
You could try seasoning ground beef and using that – maybe try making something Mexican-inspired with tomatoes and cilantro. The meat isn’t necessary – I’ve made mine a few times just just eggs and veggies.
The whole 30 will never be dairy free as long as it allows ghee. Ghee is dairy and while it’s mostly free of the sugars and proteins it will never be 100% free. It’s also not safe for those with allergic reactions because of this.
I loved this! I took a legal shortcut and didn’t have to dice much. All I had handy was a red pepper and bag of ‘cauliflower mash’ (cauliflower, broccoli stems and carrots in TINY pieces – had never tried it before). I cooked it per instructions, put it and the diced pepper in to the whisked eggs with a can of mild diced chilies, and poured it in the casserole dish. I had just made some bacon in the oven so I put several strips of cooked bacon on top. GREAT. Had to eat one serving already. Very easy. I’ll do this again. Thank you. Endless variations possible.
So glad to find you. My husband and I will be starting Whole30n on March 3rd, and we’ve been reading, shopping, and researching for about a month. Can’t wait to make your breakfast casserole.
Also, thanks for all the suggestions as to where to buy compliant foods.
You will be SO happy that you did your research ahead of time. I’m glad to hear that I helped make your journey a little bit easier. Best of luck with your Whole30!
This has seriously saved me! Easy and delish all 5 days for easy Whole30 breakfast! Thank you!!
Yay! I’m SO happy to hear that it made your Whole30 a little bit easier :)
This looks delicious! Do you know if it will freeze well? I was thinking of freezing individual portions. I have a migraine issue and cannot eat cooked protein that has been refrigerated more than 24 hours or it triggers a migraine.
Hi Donna,
I’ve never tried to freeze it, but I know someone else who would always make 2 batches at a time and freeze the second batch for the following week. I think you might have luck with it! Migraines are such tricky things to try and deal with. Hopefully you will have success with this!
I am miserable. I have been on medication for my hereditary high cholesterol for 30+ years. Now, I’ve been told I’m pre diabetic. I have always watched what I eat, exercise, and I have cut out alcohol , pasta, cereal, potatoes,and eat only whole wheat/whole grain bread. If I have a snack, it is usually berries or apples. I bake with almond flour , minimal sugar, and monkfruit or stevia.
In addition, I cannot eat spicy foods or cinnamon due to allergies.
Salads are a staple every day. What else could I do to lower my A1C and be happy?