The Best 50 Southern Paleo Breakfast Recipes: Easy

Southern breakfast, that classic comfort food, has a way of sticking with you, the smell of sizzling bacon, the heat of a cast-iron skillet, and that first bite of something savory and filling. This roundup brings those southern style comfort flavors to Southern paleo breakfast recipes that fit real mornings, without the grains, dairy, or legumes.

In other words, “Southern paleo” keeps the classics you crave for savory breakfast, like sausage, peppers, greens, sweet potato, Cajun spice, and smoky seasonings, then swaps in simple, gluten-free, dairy-free whole-food ingredients. You’ll see plenty of eggs, chicken, pork, seafood, and vegetables, plus sauces and salsas that make everything taste like it took longer than it did.

Because mornings vary, these 50 recipes cover a wide range of prep times and styles. Expect 10-minute bowls and quick scrambles for workdays, 30-minute skillets when you want something hearty, and meal-prep egg bakes you can portion out for the week. Several options also work well for Whole30-style resets, while others are built to feed a family without making a second breakfast.

Each recipe includes clear ingredients and step-by-step directions, so you’re not guessing at timing or pan size. When macros are available, they’re included as an option, but treat them as estimates since brands, portion size, and cooking fat can change the numbers.

If you want Southern flavor and a paleo ingredient list, you’re in the right place. Grab your skillet, pick a few favorites, and you’ll have a week of breakfasts that feel comforting, not complicated.

Before you cook: Southern paleo staples for grain-free recipes, smart swaps, and how to keep it budget friendly

Southern-style paleo breakfasts don’t need flour, sugar, or fancy ingredients. They need big savory flavor, a hot pan, and a few reliable staples you can mix and match all week. If you stock the right basics, you can turn eggs and veggies into something that feels like a diner plate, without the crash afterward.

To keep it simple (and budget friendly), think in “building blocks”: a protein, a veggie, a fat, and a bold seasoning. These whole30 compliant blocks repeat in different forms, like skillets, egg muffins, breakfast bowls, and quick wraps.

Here’s a practical shopping guide you can use before you start cooking:

Category	Budget-friendly staples to keep on hand
Pantry spices	Tapioca flour (for thickening or baking), smoked paprika, cayenne, garlic powder, onion powder, black pepper, dried thyme (great for AIP recipes), chili powder, Cajun seasoning (check for added sugar)
Proteins	Pork sausage, bacon, turkey sausage, canned salmon (or frozen salmon), eggs
Veggies	Sweet potatoes, greens (collards, mustard greens, kale, spinach), cauliflower (fresh or frozen rice), rutabaga, onions, bell peppers
Binders	Eggs (for muffins, bakes, and quick scrambles)
Paleo flours	Almond flour, coconut flour, cassava flour (for pancakes, biscuits, or breading)
Cooking fats (healthy fats)	Lard, avocado oil, coconut oil, ghee (if tolerated), plus saved bacon fat (strain and chill)

A few smart swaps help you keep Southern comfort vibes, even without grains or dairy. For example, cauliflower “grits” give you the creamy spoonable base you miss from real grits, especially with salt, pepper, and a little ghee (if you use it). Sweet potato stands in for white potato in hash, and it tastes even better with smoky spice. For wraps, cassava tortillas can work when you want something handheld (optional, and still read labels). When a recipe calls for cream, full-fat coconut milk gives richness without dairy.

If you build flavor first (salt, fat, smoke, acid), paleo breakfasts stop feeling like substitutes and start feeling like favorites.

What makes a breakfast “Southern,” even when it is paleo?

Southern breakfast flavor usually comes from the pan and the seasoning, not from breading or sugar. Think savory pork, a little heat, and that smoky smell that hits when onions meet hot fat. Skillet cooking matters too, because browning creates deep flavor fast.

A few cues show up again and again in Southern-style breakfast plates:

Smoky spice (paprika, cayenne, black pepper, Cajun blends)
Savory pork (sausage, bacon, ham flavors, even if you use turkey)
Greens (collards, mustard greens, turnip greens, or spinach in a pinch)
Hot sauce and vinegar (bright, sharp finishes that wake up eggs)
Skillet sear (crispy edges on potatoes, sausage, and veggies)

When you want that Southern taste without flour or sugar, use these fast add-ons. They work in scrambles, casseroles, bowls, and even leftover breakfast hash:

Smoked paprika: Add it early in the pan so it blooms in the fat.
Cajun seasoning: Use a small shake, then taste, since blends vary in salt.
A splash of vinegar: Apple cider vinegar or pepper vinegar cuts richness fast.
Sautéed onions: Cook them until golden, then add eggs or greens.
Crispy bacon: Crumble it on top, and save the drippings for tomorrow’s skillet.

If you grew up with “a little something” on the table, keep hot sauce nearby. It does the job that ketchup used to do, without the sugar.

Must-have ingredients and easy substitutions (so you can use what you have)

The best Southern paleo breakfasts are flexible. If you’re missing one ingredient, you shouldn’t have to scrap the whole plan. Use these quick swaps to keep recipes moving.

Here are the most helpful substitutions to remember:

Almond flour vs. coconut flour: Almond flour is a 1:1 style flour for many paleo batters. Coconut flour is very absorbent, so you usually need less of it and more eggs or liquid.
Arrowroot starch vs. cornstarch: Arrowroot starch works as a paleo-friendly thickener for sauces or to dust proteins.
Plantain vs. banana: Use green plantains for savory hash browns and fritters. Use ripe bananas when you want sweetness in pancakes or muffins.
Turkey sausage vs. pork sausage: Turkey sausage keeps it lighter. Pork sausage brings more fat and that classic Southern flavor, so you may need less added oil.
Spinach vs. collards: Spinach cooks fast and works in egg muffins. Collards give a stronger “Southern greens” taste, but they need more cook time.
Salsa vs. tomato sauce: Salsa adds acid and heat right away. Tomato sauce is smoother and milder, so add extra spices or hot sauce.
Avocado oil vs. bacon fat: Avocado oil is neutral and great for high heat. Bacon fat adds flavor, so reduce other smoky seasonings slightly.

If you’re watching your budget, buy what’s on sale and season it well. A “plain” protein turns Southern fast once it hits a hot skillet with onions and spice.

Meal prep game plan for the week: cook once, eat five mornings

Meal prep doesn’t need to be a full Sunday project. A simple one-hour plan can cover five breakfasts, especially if you repeat ingredients in different ways. The goal is to prep basics that mix together quickly.

Use this cook-once plan, then combine items in the morning:

Bake egg muffins (or an egg bake): Whisk eggs with salt, pepper, and garlic powder, then add cooked sausage and chopped greens. Bake, cool, and portion.
Roast sweet potatoes: Cube them, toss with avocado oil, smoked paprika, and salt, then roast until browned. These become hash, bowl bases, or quick sides.
Cook 1 pound of sausage: Brown pork sausage or turkey sausage, then drain if needed. Keep it crumbled for easy measuring.
Wash and prep greens: Strip collards if using, or rough chop spinach. Store with a paper towel to manage moisture.

For storage, keep cooked items in airtight containers and refrigerate quickly. Most leftovers stay best for 3 to 4 days. Reheat egg muffins and sausage gently so they don’t dry out. A microwave works, but a skillet with a small spoon of water and a lid keeps eggs tender.

Freezer tips help when you want to cook less often. Freeze egg muffins on a sheet pan first, then move to a bag. Label it with the date. For sweet potatoes, freeze in flat portions so they thaw fast. Sausage also freezes well, especially when it’s already cooked and crumbled.

Food safety matters with meal prep, especially with pork and eggs. Cook ground pork to 160 F. Then cool leftovers within about two hours, and reheat until steaming hot.

Finally, a quick note on macros, since many recipe cards list them. To calculate macros, you’ll add up the grams of protein, carbs, and fat from each ingredient, then divide by servings. The biggest macro “swing” usually comes from added oil, nuts and nut flours, and sweeteners like honey (even small amounts). If your numbers look off, measure cooking fat first, because one extra tablespoon changes a lot.

Savory Southern paleo breakfasts: 20 hashes, skillets, bowls, and “grits” you will crave

If you like your breakfast salty, smoky, and filling, this is your lane. These Southern-inspired paleo breakfasts lean hard into crisp-edged hash, spicy sausage, tender greens, cauliflower “grits,” and satisfying breakfast bowls that feel like comfort food without grains or dairy. Several hashes serve as an excellent egg-free breakfast option for those needing an egg-free start. Sweet potato hash variations shine throughout, alongside other craveable hashes and breakfast bowls. Keep a cast-iron skillet nearby, because once you start, you’ll want to make these on repeat.

Southern-inspired hashes and skillets (10 recipes)

Sweet Potato Bacon Kale Breakfast Hash

Crispy bacon and sweet potato make this taste like a diner plate, only cleaner.

Servings: 3 | Time: 30 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
1 tbsp avocado oil
6 oz bacon, chopped
1 medium sweet potato, peeled and diced (about 2 cups)
1/2 yellow onion, diced
1 tsp smoked paprika
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
2 cups chopped kale
1 tbsp apple cider vinegar

Directions
Cook bacon in a large skillet over medium heat until crisp, then remove to a plate.
Leave 1 tbsp bacon fat in the pan (discard extra if needed), then add avocado oil.
Add sweet potato and onion, cook 10 to 12 minutes, stirring now and then, until browned and tender.
Stir in smoked paprika, garlic powder, salt, and pepper.
Add kale and a splash of water, cover 2 minutes, then stir until wilted.
Finish with vinegar, then top with bacon.

Estimated per serving: 360 calories, 14 g protein, 26 g carbs, 23 g fat

Sausage Sweet Potato Breakfast Hash

This one hits that classic sausage-and-peppers comfort, with sweet potato doing the heavy lifting.

Servings: 4 | Time: 35 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
1 tbsp avocado oil
12 oz pork breakfast sausage (Whole30-style)
1 large sweet potato, peeled and diced (about 3 cups)
1 red bell pepper, diced
1/2 yellow onion, diced
2 tsp Cajun seasoning (salt-free if possible)
1/2 tsp salt
2 tbsp water
2 tbsp chopped green onions

Directions
Heat oil in a large skillet over medium-high heat.
Brown sausage 6 to 8 minutes, breaking it up, then scoop to a bowl.
Add sweet potato, pepper, onion, salt, and Cajun seasoning to the skillet.
Splash in water, cover, and cook 8 minutes.
Uncover and cook 6 to 8 minutes more until crisp on the edges.
Stir sausage back in, then top with green onions.

Estimated per serving: 430 calories, 17 g protein, 29 g carbs, 28 g fat

Rutabaga Hash Browns with Pulled Pork

Rutabaga gets extra crisp, then pulled pork turns it into a real stick-to-your-ribs breakfast.

Servings: 2 | Time: 25 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
2 cups shredded rutabaga (about 1 small rutabaga)
1 egg
1/2 tsp salt
1/4 tsp black pepper
1/2 tsp garlic powder
2 tbsp almond flour
2 tbsp avocado oil, divided
1 cup pulled pork (no sugar sauce)
1/4 cup sliced green onions

Directions
Squeeze shredded rutabaga in a towel until very dry.
Mix rutabaga, egg, salt, pepper, garlic powder, and almond flour in a bowl.
Heat 1 tbsp oil in a skillet over medium heat.
Press mixture into 2 large patties, cook 4 to 5 minutes per side until browned.
Warm pulled pork in the same skillet with remaining oil.
Serve pork over rutabaga hash browns, then add green onions.

Estimated per serving: 520 calories, 33 g protein, 18 g carbs, 34 g fat

Chorizo Sweet Potato Breakfast Bowl

Spicy chorizo plus sweet potato tastes like a Sunday brunch bowl, without the extras.

Servings: 3 | Time: 30 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
1 tbsp avocado oil
10 oz pork chorizo (check for sugar-free)
2 cups diced sweet potato
1/2 onion, diced
1 tsp ground cumin
1/2 tsp smoked paprika
1/2 tsp salt
2 cups baby spinach
1 tbsp lime juice
2 tbsp chopped cilantro

Directions
Heat oil in a skillet over medium-high heat.
Brown chorizo 5 to 6 minutes, then move it to a bowl.
Add sweet potato and onion, cook 12 to 15 minutes until tender and browned.
Stir in cumin, paprika, and salt.
Add spinach and cook 1 minute until wilted.
Build bowls with chorizo on top, then finish with lime and cilantro.

Estimated per serving: 460 calories, 18 g protein, 27 g carbs, 31 g fat

Sheet Pan Breakfast Hash

This sheet pan method saves you from standing over the stove, and the edges still get crisp.

Servings: 4 | Time: 40 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
2 tbsp avocado oil
3 cups diced sweet potato
1 red bell pepper, chopped
1 green bell pepper, chopped
1/2 red onion, chopped
12 oz chicken apple sausage (no sugar, optional, or plain chicken sausage)
2 tsp smoked paprika
1 tsp garlic powder
1 tsp salt
1/2 tsp black pepper

Directions
Heat oven to 425 F and line a sheet pan with parchment.
Toss sweet potato, peppers, and onion with oil and spices.
Spread out in one layer, then roast 20 minutes.
Slice sausage, scatter on the pan, and stir everything.
Roast 12 to 15 minutes more until browned.
Taste and salt again if needed.

Estimated per serving: 390 calories, 16 g protein, 33 g carbs, 22 g fat

Duck Confit Sweet Potato Hash (with chicken swap)

Rich duck makes it feel fancy, but shredded rotisserie chicken works great too.

Servings: 3 | Time: 30 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
1 tbsp duck fat (or avocado oil)
2 cups diced sweet potato
1/2 onion, diced
1 tsp dried thyme
1/2 tsp smoked paprika
1/2 tsp salt
1/4 tsp black pepper
1 1/2 cups shredded duck confit (or shredded rotisserie chicken)
1 cup chopped kale
1 tbsp lemon juice

Directions
Heat duck fat in a skillet over medium heat.
Cook sweet potato and onion 12 to 15 minutes until tender and browned.
Stir in thyme, paprika, salt, and pepper.
Add duck (or chicken) and cook 3 to 4 minutes until hot.
Add kale and a splash of water, cook until wilted.
Finish with lemon juice and serve.

Estimated per serving: 480 calories, 26 g protein, 25 g carbs, 31 g fat

Cajun Shrimp and Cauliflower Grits Bowl

Cook cauliflower rice soft and buttery, then pile on spicy shrimp like it’s shrimp and grits.

Servings: 2 | Time: 20 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
1 tbsp avocado oil
8 oz peeled shrimp
2 tsp Cajun seasoning
1 tbsp lemon juice, divided
3 cups cauliflower rice
1/2 cup chicken bone broth
1 tbsp ghee (optional if tolerated, or use olive oil)
1/2 tsp salt
1/4 tsp black pepper
2 tbsp chopped green onions

Directions
Toss shrimp with Cajun seasoning and 1/2 tbsp lemon juice.
Heat oil in a skillet over medium-high, then cook shrimp 1 to 2 minutes per side.
Remove shrimp to a plate.
Add cauliflower rice and bone broth to the skillet, then simmer 6 to 8 minutes until very soft.
Stir in ghee (or olive oil), salt, pepper, and remaining lemon juice.
Spoon “grits” into bowls and top with shrimp and green onions.

Estimated per serving: 320 calories, 28 g protein, 14 g carbs, 18 g fat

Collard Greens and Turkey Sausage Skillet with Fried Eggs

It eats like a full breakfast plate, with greens that soak up all the good pan flavor.

Servings: 2 | Time: 25 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
1 tbsp avocado oil
8 oz turkey sausage, sliced
1/2 onion, sliced
2 cups chopped collard greens
2 tbsp chicken broth
1/2 tsp salt
1/4 tsp black pepper
1/2 tsp garlic powder
2 eggs
1 tbsp pepper vinegar (or apple cider vinegar)

Directions
Heat oil in a skillet over medium-high heat.
Brown sausage and onion 6 to 7 minutes.
Add collards, broth, salt, pepper, and garlic powder.
Cover and cook 4 to 5 minutes, then uncover and cook 2 minutes more.
Push greens aside and fry eggs in the same skillet to your liking.
Finish the greens with vinegar and serve with eggs on top.

Estimated per serving: 410 calories, 26 g protein, 11 g carbs, 29 g fat

Smoky Mushroom and Onion Breakfast Skillet with Bacon

Mushrooms and onions turn sweet and smoky, then bacon seals the deal.

Servings: 3 | Time: 20 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
6 oz bacon, chopped
1 tbsp avocado oil (if needed)
12 oz mushrooms, sliced
1 large onion, sliced
1 tsp smoked paprika
1/2 tsp salt
1/4 tsp black pepper
2 cups baby spinach
1 tbsp balsamic vinegar (check for no sugar, optional)

Directions
Cook bacon in a skillet over medium heat until crisp, then remove to a plate.
If the pan looks dry, add avocado oil.
Cook mushrooms and onion 10 minutes, stirring, until browned.
Add smoked paprika, salt, and pepper.
Stir in spinach until wilted.
Add bacon back in, then splash in vinegar right before serving.

Estimated per serving: 330 calories, 10 g protein, 14 g carbs, 26 g fat

Spicy Ranchero Hash with Salsa Verde and Over-Easy Eggs

This one tastes like breakfast tacos, only you eat it with a fork.

Servings: 2 | Time: 25 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
1 tbsp avocado oil
2 cups diced sweet potato
1/2 onion, diced
1 jalapeño, minced (optional)
1 tsp chili powder
1/2 tsp ground cumin
1/2 tsp salt
1/4 cup salsa verde (no sugar)
2 eggs
2 tbsp chopped cilantro

Directions
Heat oil in a skillet over medium-high heat.
Cook sweet potato and onion 12 to 15 minutes, stirring now and then, until browned.
Add jalapeño, chili powder, cumin, and salt, then cook 1 minute.
Stir in salsa verde and warm 1 to 2 minutes.
Fry eggs over-easy in a separate pan (or push hash aside and use the same skillet).
Top hash with eggs and cilantro.

Estimated per serving: 380 calories, 13 g protein, 32 g carbs, 22 g fat

Eggs and meats done the Southern way (10 recipes)

Easy Paleo Breakfast Sausage Patties (Whole30)

These patties cook fast, freeze well, and taste like the sausage you grew up with.

Servings: 4 | Time: 20 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
1 lb ground sausage
1 tsp salt
1 tsp rubbed sage
1 tsp garlic powder
1 tsp onion powder
1/2 tsp black pepper
1/2 tsp smoked paprika
1/4 tsp cayenne (optional)
1 tbsp maple syrup (optional, not Whole30)
1 tbsp avocado oil (if needed for cooking)

Directions
Mix sausage with all seasonings (and maple syrup if using) in a bowl.
Form into 8 thin patties.
Heat a skillet over medium heat, add oil if your pan is dry.
Cook patties 3 to 4 minutes per side until browned and cooked through (160 F).
Rest 2 minutes before serving.
Cool and freeze extras with parchment between patties.

Estimated per serving (2 patties): 330 calories, 18 g protein, 1 g carbs, 28 g fat

Bacon-Wrapped Avocado Fries (serve with eggs, not bread)

Creamy avocado and crisp bacon feels like a treat, but it’s still breakfast-friendly.

Servings: 2 | Time: 25 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
1 firm-ripe avocado
6 slices bacon
1 tbsp lime juice
1/2 tsp garlic powder
1/2 tsp smoked paprika
1/4 tsp salt
2 eggs (for serving)

Directions
Heat oven to 425 F and line a sheet pan with parchment.
Slice avocado into 6 thick wedges and toss gently with lime juice.
Mix garlic powder, paprika, and salt, then sprinkle over wedges.
Wrap each wedge with a slice of bacon and place seam-side down.
Bake 15 to 18 minutes until bacon crisps, flipping once.
Serve with fried or scrambled eggs.

Estimated per serving: 520 calories, 19 g protein, 10 g carbs, 45 g fat

Baked Eggs in Prosciutto Cups

Prosciutto turns into a salty little cup, and the egg bakes up tender inside.

Servings: 4 | Time: 20 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
8 slices prosciutto
8 eggs
1/4 tsp salt
1/4 tsp black pepper
1/2 tsp dried chives (or 1 tbsp fresh)
1/2 cup baby spinach, chopped

Directions
Heat oven to 400 F and lightly oil a muffin tin.
Press prosciutto into 8 cups.
Add a pinch of spinach to each cup.
Crack 1 egg into each, then season with salt, pepper, and chives.
Bake 10 to 13 minutes, depending on yolk preference.
Rest 2 minutes, then lift out with a spoon.

Estimated per serving (2 cups): 260 calories, 20 g protein, 2 g carbs, 19 g fat

Sausage Pizza Egg Muffins (no cheese)

These taste like pizza night, but they’re just eggs, sausage, and a good tomato sauce.

Servings: 4 | Time: 30 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
8 eggs
1/2 cup tomato sauce (no sugar)
8 oz Italian sausage, cooked and crumbled
1/2 tsp dried oregano
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
1/4 cup sliced olives (optional)
1/4 cup diced bell pepper

Directions
Heat oven to 375 F and grease a muffin tin (8 to 10 cups).
Whisk eggs, tomato sauce, oregano, garlic powder, salt, and pepper.
Stir in sausage, bell pepper, and olives if using.
Pour into cups, filling about 3/4 full.
Bake 18 to 20 minutes until set.
Cool 5 minutes, then remove and store chilled.

Estimated per serving (2 muffins): 290 calories, 18 g protein, 6 g carbs, 22 g fat

Smoked Salmon Breakfast Bowl with Cucumber and Dill

This bowl is cool, bright, and salty in the best way, with no dairy needed.

Servings: 2 | Time: 10 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
6 oz smoked salmon
4 cups baby spinach (or mixed greens)
1/2 cucumber, sliced
1/2 avocado, sliced
2 tbsp olive oil
1 tbsp lemon juice
1 tbsp fresh dill, chopped (or 1 tsp dried)
1/4 tsp black pepper

Directions
Add greens to two bowls.
Top with cucumber, avocado, and smoked salmon.
Whisk olive oil, lemon juice, dill, and pepper.
Drizzle dressing over bowls.
Taste and adjust with extra lemon if you like.
Serve right away.

Estimated per serving: 430 calories, 20 g protein, 10 g carbs, 35 g fat

Bacon Zucchini Fritters

These fry up crisp and golden, and they’re perfect with a runny egg on top.

Servings: 3 | Time: 25 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
2 medium zucchini, shredded (about 2 1/2 cups)
1 tsp salt, divided
2 eggs
1/4 cup almond flour
1/2 tsp garlic powder
1/4 tsp black pepper
4 slices bacon, cooked and crumbled
2 tbsp avocado oil, for frying

Directions
Toss zucchini with 1/2 tsp salt, then rest 5 minutes.
Squeeze zucchini dry in a towel until barely any water comes out.
Mix zucchini, eggs, almond flour, garlic powder, pepper, remaining salt, and bacon.
Heat oil in a skillet over medium heat.
Scoop 2 tbsp batter per fritter and flatten slightly.
Cook 3 minutes per side until browned.

Estimated per serving: 290 calories, 13 g protein, 9 g carbs, 23 g fat

Apple Fennel Breakfast Sausage Crumble

Apple and fennel make it taste like a special-occasion sausage, even on a weekday.

Servings: 4 | Time: 20 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
1 tbsp avocado oil
1 lb ground pork (or ground turkey)
1 small fennel bulb, diced (about 1 cup)
1 small apple, peeled and diced (about 3/4 cup)
1 tsp salt
1 tsp dried sage
1/2 tsp ground cinnamon
1/2 tsp black pepper
1/2 tsp garlic powder

Directions
Heat oil in a skillet over medium-high heat.
Add fennel and apple, cook 5 minutes until starting to soften.
Add ground meat and break it up with a spoon.
Season with salt, sage, cinnamon, pepper, and garlic powder.
Cook 8 to 10 minutes until browned and cooked through.
Serve as a scramble base or over “grits.”

Estimated per serving: 320 calories, 20 g protein, 10 g carbs, 22 g fat

Blackened Catfish Breakfast Plate with Sautéed Greens

Blackened catfish wakes you up fast, and greens make it feel like a real Southern plate.

Servings: 2 | Time: 20 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
2 catfish fillets (about 6 oz each)
1 tbsp avocado oil, divided
2 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1/2 tsp dried thyme
1/2 tsp salt
1/4 tsp cayenne (optional)
4 cups chopped mustard greens (or collards)
1 tbsp lemon juice

Directions
Mix paprika, garlic powder, onion powder, thyme, salt, and cayenne in a small bowl.
Pat catfish dry, then rub spice mix on both sides.
Heat 1/2 tbsp oil in a skillet over medium-high, cook fish 3 to 4 minutes per side.
Remove fish to a plate.
Add remaining oil and greens, cook 3 to 4 minutes until wilted and tender.
Finish greens with lemon juice, then serve with catfish.

Estimated per serving: 310 calories, 35 g protein, 6 g carbs, 16 g fat

Turkey Breakfast “Gravy” over Cauliflower Grits

It scratches the biscuits-and-gravy itch, but the base is creamy cauliflower instead.

Servings: 3 | Time: 25 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
1 tbsp olive oil
1 lb ground turkey
1 tsp salt
1 tsp black pepper
1/2 tsp garlic powder
1/2 tsp dried sage
1/4 tsp cayenne (optional)
1 1/2 cups chicken bone broth
3 cups cauliflower rice
1 tbsp nutritional yeast (optional, for savory flavor)

Directions
Heat oil in a skillet over medium-high heat.
Brown turkey as you would breakfast sausage, 6 to 8 minutes, breaking it up.
Add salt, pepper, garlic powder, sage, and cayenne, then stir 30 seconds.
Pour in bone broth and simmer 6 to 8 minutes until slightly thick.
In a second pan, cook cauliflower rice with a splash of broth until very soft, 6 to 8 minutes.
Serve turkey “gravy” over cauliflower, then top with nutritional yeast if using.

Estimated per serving: 300 calories, 28 g protein, 10 g carbs, 16 g fat

Pulled Pork Breakfast Bowl with Pickle Slaw

This bowl tastes like a backyard plate, only it fits your morning routine.

Servings: 2 | Time: 15 minutes | Optional add-ons: hot sauce, pickled onions, avocado
Ingredients
2 cups pulled pork (no sugar sauce)
4 cups shredded cabbage slaw mix
2 tbsp dill pickle juice
1 tbsp apple cider vinegar
2 tbsp olive oil
1 tsp Dijon mustard (optional, check ingredients)
1/2 tsp salt
1/4 tsp black pepper
1/2 cup diced pickles
2 green onions, sliced

Directions
Warm pulled pork in a skillet over medium heat until hot.
Mix pickle juice, vinegar, olive oil, mustard (if using), salt, and pepper.
Toss dressing with slaw mix and diced pickles.
Let slaw sit 5 minutes to soften slightly.
Spoon pulled pork into bowls.
Top with pickle slaw and green onions.

Estimated per serving: 540 calories, 33 g protein, 14 g carbs, 40 g fat

Egg bakes, casseroles, and quiche-style breakfasts: 15 make-ahead recipes for busy mornings

When mornings feel like a sprint, a good egg bake is your finish line. You mix, pour, bake, and suddenly breakfast is handled for days. These Southern-leaning paleo breakfast casseroles, muffin-tin frittatas, and quiche-style bakes keep it simple (no grains, no dairy, no legumes), but they still taste like comfort food, offering the heartiness of grain-free oatmeal in savory form.

A quick tip before you start: most bakes slice cleaner after a 10-minute rest. Also, if you plan to freeze portions, cool completely first so you don’t trap steam. Looking for AIP recipes? Bakes like the Spinach Artichoke Breakfast Casserole and Carrot Cake Breakfast Bake (with the coconut flour swap) can be modified to fit the protocol by skipping nightshades such as peppers and tomatoes.

Casseroles and breakfast bakes (8 recipes)

1) Bacon and Vegetable Egg Casserole

Pan: 9×13-inch casserole dish
Bake: 375 F for 30 to 35 minutes

Ingredients
10 slices bacon, chopped
1 tbsp avocado oil (only if pan is dry)
1 yellow onion, diced
1 red bell pepper, diced
2 cups broccoli florets, chopped small
2 cups baby spinach, chopped
10 large eggs
1/2 cup full-fat coconut milk
1 tsp salt
1/2 tsp garlic powder
1/2 tsp smoked paprika
1/4 tsp black pepper

Directions
Preheat oven to 375 F, grease a 9×13-inch dish.
Cook bacon in a large skillet over medium heat until crisp, then transfer to a paper towel-lined plate.
If needed, add avocado oil, then sauté onion and bell pepper 4 to 5 minutes.
Add broccoli and cook 3 to 4 minutes, then stir in spinach until wilted.
Spread cooked vegetables and bacon evenly in the baking dish.
Whisk eggs, coconut milk, salt, garlic powder, smoked paprika, and pepper.
Pour egg mixture into the dish.
Bake 30 to 35 minutes until center is set.
Rest 10 minutes, then slice.

Estimated per serving (8): 260 calories, 15 g protein, 6 g carbs, 20 g fat
Nut-free: already nut-free.

2) Sausage Sweet Potato Breakfast Casserole

Pan: 9×13-inch casserole dish
Bake: 400 F for 35 to 40 minutes

Ingredients
1 tbsp avocado oil
1 1/2 lb sweet potatoes, peeled and diced (about 5 cups)
1 lb breakfast sausage (sugar-free), crumbled
1 green bell pepper, diced
1/2 yellow onion, diced
10 large eggs
1/2 cup full-fat coconut milk
1 1/2 tsp salt
1 tsp dried sage
1/2 tsp black pepper
2 green onions, sliced

Directions
Preheat oven to 400 F, grease a 9×13-inch dish.
Toss sweet potatoes with avocado oil and 1/2 tsp salt, then spread in the dish.
Bake 15 minutes to jump-start the cook.
Meanwhile, brown sausage in a skillet over medium-high heat, then drain if needed.
Sauté bell pepper and onion in the same skillet 3 minutes.
Scatter sausage and vegetables over the partially baked sweet potatoes.
Whisk eggs, coconut milk, remaining salt, sage, and pepper.
Pour into the dish, then bake 20 to 25 minutes until set.
Top with green onions and rest 10 minutes before slicing.

Estimated per serving (8): 390 calories, 18 g protein, 25 g carbs, 24 g fat
Nut-free: already nut-free.

3) Spinach Artichoke Breakfast Casserole (no cheese)

Pan: 8×8-inch baking dish
Bake: 375 F for 28 to 32 minutes

Ingredients
1 tbsp olive oil
3 cloves garlic, minced
1 (14 oz) can artichoke hearts in water, drained and chopped
5 packed cups baby spinach, chopped
8 large eggs
1/2 cup full-fat coconut milk
1 tbsp lemon juice
1 tsp lemon zest
1 1/4 tsp salt
1/2 tsp black pepper
1/4 tsp crushed red pepper (optional)

Directions
Preheat oven to 375 F, grease an 8×8-inch dish.
Warm olive oil in a skillet over medium heat, then cook garlic 30 seconds.
Add artichokes and spinach, cook 2 to 3 minutes until spinach wilts, then cool 5 minutes.
Spread the mixture in the baking dish.
Whisk eggs, coconut milk, lemon juice, zest, salt, pepper, and red pepper.
Pour eggs over the vegetables.
Bake 28 to 32 minutes until set.
Rest 10 minutes, then cut.

Estimated per serving (6): 220 calories, 12 g protein, 7 g carbs, 16 g fat
Nut-free: already nut-free.

4) Shakshuka with Poached Eggs in Spicy Tomato Sauce

Pan: 10 to 12-inch oven-safe skillet (or baking dish)
Bake: 375 F for 8 to 12 minutes (after simmering sauce)

Ingredients
1 tbsp olive oil
1 yellow onion, thinly sliced
1 red bell pepper, thinly sliced
4 cloves garlic, minced
1 tbsp tomato paste
1 (28 oz) can crushed tomatoes (no sugar added)
1 tsp smoked paprika
1 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp cayenne (optional)
6 large eggs
2 tbsp chopped parsley or cilantro
1 tbsp lemon juice

Directions
Preheat oven to 375 F.
Heat olive oil in an oven-safe skillet over medium heat.
Cook onion and bell pepper 8 minutes until soft.
Stir in garlic and tomato paste, cook 1 minute.
Add crushed tomatoes, paprika, cumin, salt, pepper, and cayenne.
Simmer 10 minutes until slightly thick.
Make 6 small wells, crack an egg into each.
Transfer to the oven and bake 8 to 12 minutes until whites set.
Finish with herbs and lemon juice.

Estimated per serving (3, 2 eggs each): 260 calories, 15 g protein, 16 g carbs, 16 g fat
Nut-free: already nut-free.

5) Carrot Cake Breakfast Bake (almond flour)

Pan: 8×8-inch baking dish
Bake: 350 F for 25 to 30 minutes

Ingredients
2 cups almond flour
1 tsp baking soda
1 1/2 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp salt
4 large eggs
1/3 cup full-fat coconut milk
2 tbsp maple syrup or honey (optional)
1 tsp vanilla extract
1 1/2 cups shredded carrots (packed)
1/3 cup raisins (optional)
1/3 cup chopped walnuts (optional)

Directions
Preheat oven to 350 F, grease an 8×8-inch dish.
Mix almond flour, baking soda, cinnamon, ginger, and salt in a bowl.
Whisk eggs, coconut milk, sweetener (if using), and vanilla in a second bowl.
Stir wet into dry, then fold in carrots, raisins, and walnuts.
Spread batter into the dish.
Bake 25 to 30 minutes until center is set.
Cool 15 minutes before slicing.

Estimated per serving (9): 240 calories, 8 g protein, 10 g carbs, 19 g fat
Nut-free option: swap almond flour for 3/4 cup coconut flour, add 2 more eggs, and increase coconut milk to 1/2 cup. Skip walnuts.

6) Chicken and Sweet Potato Breakfast Bake with Cajun Spice

Pan: 9×13-inch casserole dish
Bake: 375 F for 35 to 40 minutes

Ingredients
1 tbsp avocado oil
1 1/2 lb sweet potatoes, peeled and diced
1 lb cooked shredded chicken
1 red onion, sliced thin
1 red bell pepper, diced
2 tsp Cajun seasoning (check for sugar)
1 1/2 tsp salt, divided
10 large eggs
1/2 cup full-fat coconut milk
2 tbsp chopped green onions

Directions
Preheat oven to 375 F, grease a 9×13-inch dish.
Toss sweet potatoes with avocado oil, Cajun seasoning, and 1/2 tsp salt.
Spread in the dish and bake 15 minutes.
Scatter chicken, onion, and bell pepper evenly over sweet potatoes.
Whisk eggs, coconut milk, and remaining salt.
Pour into the dish.
Bake 20 to 25 minutes until set.
Rest 10 minutes, then top with green onions.

Estimated per serving (8): 360 calories, 26 g protein, 25 g carbs, 17 g fat
Nut-free: already nut-free.

7) Green Chile Egg Bake with Ground Pork and Roasted Peppers

Pan: 8×8-inch baking dish
Bake: 375 F for 30 to 35 minutes

Ingredients
1 lb ground pork
1 tsp salt
1 tsp ground cumin
1/2 tsp garlic powder
1 (4 oz) can diced green chiles
1 cup roasted red peppers, chopped (jarred is fine)
1/2 yellow onion, diced
8 large eggs
1/2 cup full-fat coconut milk
1/4 tsp black pepper
2 tbsp chopped cilantro (optional)

Directions
Preheat oven to 375 F, grease an 8×8-inch dish.
Brown ground pork in a skillet over medium-high heat, 6 to 8 minutes.
Season pork with salt, cumin, and garlic powder.
Stir in green chiles, roasted peppers, and onion, cook 2 minutes.
Spread mixture in the dish.
Whisk eggs, coconut milk, and pepper, then pour over pork mixture.
Bake 30 to 35 minutes until set.
Rest 10 minutes, then top with cilantro.

Estimated per serving (6): 380 calories, 20 g protein, 6 g carbs, 31 g fat
Nut-free: already nut-free.

8) Peach and Pecan Breakfast Bake

Pan: 8×8-inch baking dish
Bake: 350 F for 30 to 35 minutes

Ingredients
3 cups peeled sliced peaches (fresh or thawed frozen)
2 cups almond flour
1 tsp baking powder
1 tsp ground cinnamon
1/4 tsp salt
4 large eggs
1/3 cup full-fat coconut milk
2 tbsp maple syrup (optional)
1 tsp vanilla extract
1/2 cup chopped pecans
1 tsp lemon zest (optional)

Directions
Preheat oven to 350 F, grease an 8×8-inch dish.
Spread peaches in the bottom of the dish.
Mix almond flour, baking powder, cinnamon, and salt.
Whisk eggs, coconut milk, sweetener (if using), vanilla, and lemon zest.
Combine wet and dry, then stir in pecans.
Spoon batter over peaches and smooth the top.
Bake 30 to 35 minutes until set and lightly golden.
Cool 15 minutes before slicing.

Estimated per serving (9): 260 calories, 8 g protein, 14 g carbs, 20 g fat
Pecan-free option: use pumpkin seeds or shredded coconut, or skip mix-ins entirely.
Nut-free option: use the coconut flour swap described in the Carrot Cake Bake.

If your bake looks set but jiggles in the center, give it 5 more minutes, then rest it. Eggs finish cooking as they cool.

Savory breakfast paleo muffins, mini frittatas, and a real-deal paleo quiche (7 recipes)

These paleo muffins make for perfect portable options alongside mini frittatas and quiche, delivering grab-and-go convenience with bold flavors.

1) Egg Muffins with Sausage, Mushrooms, and Spinach

Pan: muffin tin, 12 cups
Bake: 375 F for 18 to 20 minutes

Ingredients
1 tbsp avocado oil
8 oz mushrooms, diced
1/2 tsp salt, divided
6 oz breakfast sausage, cooked and crumbled
2 cups baby spinach, chopped
10 large eggs
1/4 cup full-fat coconut milk
1/4 tsp black pepper

Directions
Preheat oven to 375 F, grease a 12-cup muffin tin.
Sauté mushrooms in avocado oil over medium heat, 5 minutes, then season with 1/4 tsp salt.
Stir in spinach until wilted, then cool 3 minutes.
Divide sausage and vegetables among muffin cups.
Whisk eggs, coconut milk, remaining salt, and pepper.
Pour into cups, filling about 3/4 full.
Bake 18 to 20 minutes until set.
Cool 5 minutes, then remove.

Storage and reheating
Refrigerate up to 4 days in an airtight container.
Freeze up to 2 months (wrap individually).
Reheat: microwave 30 to 45 seconds, or warm at 325 F for 8 to 10 minutes.

Estimated per serving (2 muffins): 260 calories, 18 g protein, 3 g carbs, 19 g fat
Nut-free: already nut-free.

2) Ham and Pepper Egg Muffins (sugar-free ham)

Pan: muffin tin, 12 cups
Bake: 375 F for 16 to 18 minutes

Ingredients
1 cup diced sugar-free ham
1 red bell pepper, diced small
2 green onions, sliced
10 large eggs
1/4 cup full-fat coconut milk
1 tsp salt
1/4 tsp black pepper
1/2 tsp smoked paprika

Directions
Preheat oven to 375 F, grease a 12-cup muffin tin.
Divide ham, bell pepper, and green onions among cups.
Whisk eggs, coconut milk, salt, pepper, and paprika.
Pour into cups, filling about 3/4 full.
Bake 16 to 18 minutes until set.
Cool 5 minutes, then remove.

Storage and reheating
Refrigerate up to 4 days.
Freeze up to 2 months.
Reheat: microwave 30 to 40 seconds, or oven at 325 F for 8 minutes.

Estimated per serving (2 muffins): 210 calories, 17 g protein, 3 g carbs, 14 g fat
Nut-free: already nut-free.

3) Southwest Egg Muffins with Salsa and Cilantro

Pan: muffin tin, 12 cups
Bake: 375 F for 18 to 20 minutes

Ingredients
10 large eggs
1/3 cup salsa (no sugar added)
1/4 cup full-fat coconut milk
1 tsp salt
1/2 tsp ground cumin
1/2 tsp chili powder
1 cup cooked ground turkey (or beef)
1/2 cup diced bell pepper
1/4 cup chopped cilantro

Directions
Preheat oven to 375 F, grease a 12-cup muffin tin.
Whisk eggs, salsa, coconut milk, salt, cumin, and chili powder.
Divide cooked meat and bell pepper among cups.
Pour egg mixture into cups.
Bake 18 to 20 minutes until set.
Top with cilantro after baking, then cool 5 minutes before removing.

Storage and reheating
Refrigerate up to 4 days.
Freeze up to 2 months.
Reheat: microwave 40 seconds, or oven at 325 F for 8 to 10 minutes.

Estimated per serving (2 muffins): 230 calories, 19 g protein, 5 g carbs, 15 g fat
Nut-free: already nut-free.

4) Bacon, Onion, and Collard Mini Frittatas

Pan: muffin tin, 12 cups
Bake: 375 F for 18 to 22 minutes

Ingredients
6 slices bacon, chopped
1/2 yellow onion, diced
2 cups collard greens, chopped fine (stems removed)
10 large eggs
1/4 cup full-fat coconut milk
1 tsp salt
1/4 tsp black pepper
1/2 tsp garlic powder

Directions
Preheat oven to 375 F, grease a 12-cup muffin tin.
Cook bacon in a skillet over medium heat until crisp, then transfer to a plate.
Cook onion in the bacon fat 3 minutes, then add collards and 2 tbsp water.
Cover and cook 3 minutes, then uncover and cook until dry, 1 minute.
Divide bacon and vegetables among cups.
Whisk eggs, coconut milk, salt, pepper, and garlic powder.
Pour into cups and bake 18 to 22 minutes until set.
Cool 5 minutes, then remove.

Storage and reheating
Refrigerate up to 4 days.
Freeze up to 2 months.
Reheat: microwave 45 seconds, or oven at 325 F for 10 minutes.

Estimated per serving (2 frittatas): 280 calories, 16 g protein, 4 g carbs, 22 g fat
Nut-free: already nut-free.

5) Quiche with Spaghetti Squash Crust (no cheese)

Pan: 9-inch pie dish
Bake: 400 F for crust, then 350 F for filling

Ingredients
1 medium spaghetti squash (about 3 lb)
1 tbsp olive oil
1 tsp salt, divided
1/2 tsp black pepper, divided
1 tbsp avocado oil
8 oz mushrooms, sliced
1 cup diced ham or cooked bacon pieces
8 large eggs
3/4 cup full-fat coconut milk
1 tsp dried thyme
2 cups baby spinach

Directions
Preheat oven to 400 F.
Halve squash, scoop seeds, rub with olive oil, and season with 1/2 tsp salt and 1/4 tsp pepper.
Roast cut-side down 35 to 40 minutes until tender, then cool and shred.
Reduce oven to 350 F, grease a 9-inch pie dish.
Press shredded squash into the dish as a crust, then bake 12 minutes to dry it slightly.
Sauté mushrooms in avocado oil 6 minutes, then cool 3 minutes.
Whisk eggs, coconut milk, remaining salt, remaining pepper, and thyme.
Layer mushrooms, ham, and spinach in the crust, then pour in egg mixture.
Bake 35 to 40 minutes until center is set.
Rest 15 minutes before slicing.

Storage and reheating
Refrigerate up to 4 days (slices reheat well).
Freeze up to 2 months (wrap slices tightly).
Reheat: oven at 325 F for 12 to 15 minutes, or microwave 60 to 90 seconds.

Estimated per serving (8): 210 calories, 13 g protein, 8 g carbs, 14 g fat
Nut-free: already nut-free.

6) Sweet Potato Crust Mini Quiche Cups with Turkey Sausage

Pan: muffin tin, 12 cups
Bake: 400 F for crust, then 375 F for filling

Ingredients
1 large sweet potato, peeled
1 tbsp avocado oil
1 tsp salt, divided
1/2 tsp black pepper, divided
8 oz turkey sausage, cooked and crumbled
8 large eggs
1/3 cup full-fat coconut milk
1/2 tsp dried sage
1/2 cup diced onion

Directions
Preheat oven to 400 F, grease a 12-cup muffin tin.
Slice sweet potato into very thin rounds (about 1/8-inch).
Toss slices with avocado oil, 1/2 tsp salt, and 1/4 tsp pepper.
Line each cup with overlapping sweet potato slices.
Bake 15 minutes, then reduce oven to 375 F.
Divide sausage and onion among cups.
Whisk eggs, coconut milk, remaining salt, remaining pepper, and sage.
Pour into cups, filling just below the rim.
Bake 18 to 20 minutes until set.
Cool 10 minutes, then remove carefully.

Storage and reheating
Refrigerate up to 4 days.
Freeze up to 2 months (freeze on a tray first).
Reheat: oven at 325 F for 10 to 12 minutes (best for crisp crust), or microwave 60 seconds.

Estimated per serving (2 cups): 300 calories, 16 g protein, 16 g carbs, 20 g fat
Nut-free: already nut-free.

7) Broccoli and Smoked Salmon Mini Frittatas (no dairy, lemon zest)

Pan: muffin tin, 12 cups
Bake: 375 F for 16 to 18 minutes

Ingredients
2 cups broccoli florets, chopped small
1 tbsp olive oil
1/2 tsp salt, divided
8 oz smoked salmon, chopped
10 large eggs
1/4 cup full-fat coconut milk
1 tsp lemon zest
1 tbsp lemon juice
1/4 tsp black pepper
2 tbsp chopped dill (optional)

Directions
Preheat oven to 375 F, grease a 12-cup muffin tin.
Sauté broccoli in olive oil over medium heat 4 to 5 minutes, season with 1/4 tsp salt, then cool 3 minutes.
Divide broccoli and smoked salmon among cups.
Whisk eggs, coconut milk, remaining salt, lemon zest, lemon juice, and pepper.
Pour egg mixture into cups.
Bake 16 to 18 minutes until set.
Top with dill, then cool 5 minutes before removing.

Storage and reheating
Refrigerate up to 3 days (seafood tastes best fresh).
Freeze up to 1 month for best flavor.
Reheat: oven at 325 F for 8 to 10 minutes, or microwave 30 to 45 seconds.

Estimated per serving (2 frittatas): 250 calories, 19 g protein, 3 g carbs, 18 g fat
Nut-free: already nut-free.

Southern-style paleo “breads,” waffles, pancakes, and quick grab-and-go sweets: 15 recipes that still fit your diet

Some mornings call for handheld options like sweet potato toast or something you can hold in your hand. Other days, you want a waffle stack that feels like a treat. This set keeps it Southern-style and paleo, using plantains, sweet potatoes, almond flour, and coconut flour to get that cozy breakfast texture without grains, dairy, or legumes.

These grain-free recipes also play nice with real schedules. Several are kid-friendly, and many freeze well, so you can cook once and coast for a few mornings.

Biscuits, waffles, pancakes, and French toast-style favorites (8 recipes)

Perfect for biscuits and gravy alongside waffles, pancakes, and more.

1) Sweet Plantain Paleo Biscuits

Ingredients
2 ripe plantains, mashed (about 1 1/2 cups)
2 eggs
1/4 cup coconut oil, melted (plus more for the pan)
1 tsp apple cider vinegar
1 cup almond flour
2 tbsp coconut flour
1 tsp baking powder
1/2 tsp cinnamon
1/2 tsp salt

Directions
Heat oven to 400 F, line a sheet pan with parchment, then lightly grease it.
Whisk mashed plantain, eggs, coconut oil, and vinegar until smooth.
Stir in almond flour, coconut flour, baking powder, cinnamon, and salt.
Scoop 8 mounds onto the pan, then lightly round the tops with wet fingers.
Bake 14 to 16 minutes until set and lightly browned.
Cool 5 minutes before moving.

Skillet note (optional)
Cook as mini patties in a greased cast-iron skillet over medium-low, 4 to 5 minutes per side.

Prevent sticking
Use parchment for baking, or fully preheat the skillet and grease it well.

Store leftovers
Refrigerate up to 4 days. Freeze up to 2 months. Rewarm in a toaster oven at 325 F.

2) Coconut Flour Biscuits

Light and fluffy paleo biscuits that pair perfectly with sausage gravy.

Ingredients
1/2 cup coconut flour
1 tsp baking powder
1/2 tsp salt
1/4 tsp garlic powder (optional)
4 eggs
1/3 cup full-fat coconut milk
3 tbsp avocado oil (plus more for the pan)
1 tsp apple cider vinegar

Directions
Heat oven to 375 F, line a sheet pan with parchment, then grease lightly.
Mix coconut flour, baking powder, salt, and garlic powder.
Whisk eggs, coconut milk, avocado oil, and vinegar.
Stir wet into dry, then rest 3 minutes to thicken.
Scoop 6 biscuits onto the pan.
Bake 16 to 18 minutes until firm and golden.

Skillet note (optional)
Cook in a greased skillet over low heat with a lid, 6 to 7 minutes per side.

Prevent sticking
Coconut flour batters grab pans fast, so use parchment or a very well-greased skillet.

Store leftovers
Refrigerate up to 4 days. Freeze up to 2 months. Split and toast to bring back the texture.

3) Sweet Potato Bacon Waffles

Ingredients
2 cups cooked mashed sweet potato (cooled)
4 eggs
1/4 cup coconut milk
2 tbsp avocado oil (plus more for the iron)
1 tsp vanilla extract
1 1/2 cups almond flour
1 tsp baking powder
1/2 tsp cinnamon
1/2 tsp salt
6 slices bacon, cooked crisp and chopped

Directions
Preheat waffle iron to medium-high.
Whisk sweet potato, eggs, coconut milk, avocado oil, and vanilla.
Stir in almond flour, baking powder, cinnamon, and salt.
Fold in bacon.
Grease the iron, add batter, and cook 4 to 6 minutes until crisp.
Rest waffles 2 minutes before stacking.

Waffle iron note
Cook a little longer than you think, because sweet potato holds moisture.

Prevent sticking
Preheat fully, then brush plates with avocado oil between batches.

Store leftovers
Refrigerate up to 4 days. Freeze up to 2 months. Reheat in toaster oven until edges crisp.

4) Sweet Potato Pancakes

Hearty paleo pancakes powered by sweet potato for a satisfying start.

Ingredients
1 cup cooked mashed sweet potato (cooled)
3 eggs
1/4 cup coconut milk
1 tbsp maple syrup (optional)
1 tsp vanilla extract
3/4 cup almond flour
1 tbsp coconut flour
1 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
1 tbsp avocado oil, for the skillet

Directions
Whisk sweet potato, eggs, coconut milk, maple syrup (if using), and vanilla.
Stir in almond flour, coconut flour, baking powder, cinnamon, and salt.
Heat a skillet over medium-low, then add oil.
Pour 2 to 3 tbsp batter per pancake.
Cook 2 to 3 minutes per side, flipping when edges look set.

Skillet note
Medium-low heat works best so the centers cook before the outsides darken.

Prevent sticking
Let the pan heat 2 minutes, then don’t rush the flip.

Store leftovers
Refrigerate up to 4 days. Freeze with parchment between pancakes up to 2 months.

5) Coconut Flour Pancakes

Ingredients
1/3 cup coconut flour
1 tsp baking powder
1/4 tsp salt
4 eggs
1/2 cup full-fat coconut milk
1 tsp vanilla extract
1 tbsp avocado oil, for the skillet

Directions
Mix coconut flour, baking powder, and salt.
Whisk eggs, coconut milk, and vanilla.
Stir wet into dry, then rest 2 minutes.
Heat a greased skillet over medium-low.
Cook small pancakes (2 tbsp batter each) 2 minutes per side.

Skillet note
Keep them small, because coconut flour pancakes are delicate.

Prevent sticking
Use a nonstick skillet or well-seasoned cast iron, plus enough oil.

Store leftovers
Refrigerate up to 4 days. Freeze up to 2 months. Reheat gently so they don’t dry out.

6) Paleo Banana Pancakes

Simple paleo pancakes made with ripe bananas for natural sweetness and fluff.

Ingredients
2 ripe bananas, mashed
3 eggs
1 tsp cinnamon
1 tsp vanilla extract
1/4 tsp salt
1 tbsp coconut oil, for the skillet

Directions
Whisk banana, eggs, cinnamon, vanilla, and salt.
Heat a skillet over medium-low, then add coconut oil.
Pour small pancakes (2 tbsp batter each).
Cook 2 to 3 minutes per side until set.

Skillet note
These brown fast, so keep the heat lower than usual.

Prevent sticking
Wait until the first side is fully set before flipping, and re-grease as needed.

Store leftovers
Refrigerate up to 3 days. Freeze up to 1 month. Reheat in a skillet for best texture.

7) Cinnamon Roll Paleo Waffles (almond butter drizzle optional)

Ingredients
2 eggs
1/2 cup almond flour
2 tbsp tapioca starch (optional, for crisp edges)
1/4 cup coconut milk
1 tbsp avocado oil (plus more for the iron)
1 tsp vanilla extract
1 1/2 tsp cinnamon
1/4 tsp salt
1 tbsp warmed almond butter (optional drizzle)

Directions
Preheat waffle iron to medium-high.
Whisk eggs, almond flour, tapioca (if using), coconut milk, avocado oil, vanilla, cinnamon, and salt.
Grease the iron, add batter, and cook 4 to 5 minutes until crisp.
Drizzle with warmed almond butter if you want the “cinnamon roll” finish.

Waffle iron note
Tapioca helps crisping, but you can skip it for softer waffles.

Prevent sticking
Oil the plates right before batter goes in, especially on older irons.

Store leftovers
Refrigerate up to 4 days. Freeze up to 2 months. Toast to re-crisp.

8) Paleo Banana Bread French Toast (pan-seared in egg)

Ingredients
6 slices paleo banana bread (homemade or store-bought, grain-free)
3 eggs
1/4 cup coconut milk
1 tsp cinnamon
1 tsp vanilla extract
Pinch of salt
1 tbsp avocado oil, for the skillet

Directions
Whisk eggs, coconut milk, cinnamon, vanilla, and salt in a shallow bowl.
Heat a skillet over medium-low, then add oil.
Dip each banana bread slice quickly, then let excess drip off.
Pan-sear 2 to 3 minutes per side until browned and warmed through.
Rest 1 minute before serving.

Skillet note
Lower heat keeps the egg coating from burning before the center warms.

Prevent sticking
Use enough oil, and don’t move slices until they release easily.

Store leftovers
Refrigerate up to 3 days. Freeze cooked slices up to 1 month. Reheat in a skillet.

Bars, granola, chia pudding, and smoothies you can take with you (7 recipes)

Easy options like smoothie bowls for busy mornings on the go.

1) Tropical Paleo Granola

Ingredients
2 cups sliced almonds
1 cup unsweetened coconut flakes
1/2 cup pumpkin seeds
1/2 cup dried mango, chopped (no added sugar, optional)
2 tbsp chia seeds
2 tbsp coconut oil, melted
1 tbsp honey (optional)
1 tsp cinnamon
1/4 tsp salt

Directions
Heat oven to 325 F, line a sheet pan with parchment.
Mix almonds, coconut, pumpkin seeds, dried mango (if using), and chia.
Stir in coconut oil, honey (if using), cinnamon, and salt.
Spread in a thin layer, then bake 18 to 22 minutes, stirring once.
Cool completely so it crisps, then break into clusters.

Make it nut-free
Swap almonds for 2 cups sunflower seeds.

Estimated macros (per 1/2 cup)
About 260 calories, 8 g protein, 14 g carbs, 21 g fat.

Store leftovers
Keep airtight at room temp up to 1 week, or freeze up to 2 months.

2) Honey Almond Granola (honey optional)

Ingredients
3 cups raw almonds, chopped
1/2 cup unsweetened coconut flakes
1/2 cup hemp hearts
2 tbsp ground flaxseed
2 tbsp avocado oil (or melted coconut oil)
2 tbsp honey (optional)
1 tsp vanilla extract
1 tsp cinnamon
1/2 tsp salt

Directions
Heat oven to 325 F, line a sheet pan with parchment.
Mix almonds, coconut, hemp hearts, and flaxseed.
Stir in oil, honey (if using), vanilla, cinnamon, and salt.
Bake 16 to 20 minutes, stirring once, until fragrant and golden.
Cool fully before storing.

Make it nut-free
Use sunflower seeds instead of almonds, and add 2 tbsp extra hemp hearts.

Estimated macros (per 1/2 cup)
About 300 calories, 11 g protein, 9 g carbs, 26 g fat (lower carbs if you skip honey).

Store leftovers
Airtight at room temp up to 1 week. Freeze up to 2 months.

3) Blueberry Muffin Breakfast Bars

Ingredients
2 cups almond flour
2 tbsp coconut flour
1 tsp baking powder
1 tsp cinnamon
1/4 tsp salt
3 eggs
1/3 cup unsweetened applesauce
1/4 cup coconut milk
1 tsp vanilla extract
1/2 cup blueberries (fresh or frozen)
1 tbsp maple syrup (optional)

Directions
Heat oven to 350 F, grease an 8×8-inch pan, then line with parchment.
Mix almond flour, coconut flour, baking powder, cinnamon, and salt.
Whisk eggs, applesauce, coconut milk, vanilla, and maple syrup (if using).
Stir wet into dry, then fold in blueberries.
Bake 22 to 26 minutes until set.
Cool fully, then slice into 8 bars.

Make it nut-free
Swap almond flour for sunflower seed flour (same amount).

Estimated macros (per bar, 1/8 pan)
About 190 calories, 6 g protein, 12 g carbs, 13 g fat.

Store leftovers
Refrigerate up to 5 days. Freeze bars up to 2 months (wrap individually).

4) Apple Cider Donuts (baked, almond flour)

Ingredients
2 cups almond flour
1 tsp baking powder
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp salt
3 eggs
1/3 cup unsweetened applesauce
1/4 cup apple cider (or apple juice, unsweetened)
1 tsp vanilla extract
2 tbsp coconut oil, melted
1 tbsp maple syrup (optional)

Directions
Heat oven to 350 F, grease a donut pan well.
Mix almond flour, baking powder, cinnamon, nutmeg, and salt.
Whisk eggs, applesauce, cider, vanilla, coconut oil, and maple syrup (if using).
Stir wet into dry.
Pipe batter into the pan, filling each well about 3/4 full.
Bake 12 to 14 minutes until set, then cool 10 minutes before removing.

Make it nut-free
Use sunflower seed flour instead of almond flour.

Prevent sticking
Grease the donut pan thoroughly, including the center posts.

Store leftovers
Refrigerate up to 4 days. Freeze up to 2 months. Warm 10 seconds before eating.

5) Blueberry Lemon Donuts (baked)

Ingredients
2 cups almond flour
1 tsp baking powder
1/4 tsp salt
2 tsp lemon zest
2 tbsp lemon juice
3 eggs
1/4 cup coconut milk
1 tsp vanilla extract
1/3 cup blueberries
1 tbsp honey (optional)
1 tbsp avocado oil, for the pan

Directions
Heat oven to 350 F, grease a donut pan with avocado oil.
Mix almond flour, baking powder, salt, and lemon zest.
Whisk eggs, lemon juice, coconut milk, vanilla, and honey (if using).
Combine wet and dry, then fold in blueberries.
Pipe batter into the pan.
Bake 12 to 14 minutes until set, then cool before removing.

Make it nut-free
Swap almond flour for sunflower seed flour.

Prevent sticking
Let donuts cool 10 minutes, then twist gently to release.

Store leftovers
Refrigerate up to 4 days. Freeze up to 2 months.

6) Overnight Chocolate Chia Seed Pudding (coconut milk)

Ingredients
1 (13.5 oz) can full-fat coconut milk
1/3 cup chia seeds
2 tbsp cocoa powder
1 tsp vanilla extract
Pinch of salt
1 tbsp maple syrup (optional)

Directions
Whisk coconut milk, chia seeds, cocoa, vanilla, salt, and maple syrup (if using).
Rest 5 minutes, then whisk again to break up clumps.
Cover and refrigerate at least 6 hours, or overnight.
Stir before serving, then add a splash of water if it’s too thick.

Estimated macros (per serving, makes 3)
About 240 calories, 5 g protein, 14 g carbs, 20 g fat.

Store leftovers
Refrigerate up to 5 days in sealed jars. Don’t freeze (texture turns gritty).

7) Pumpkin Pie Protein Smoothie (no dairy, collagen optional)

Ingredients
1 cup unsweetened almond milk (or coconut milk beverage)
1/2 cup pumpkin puree
1 frozen banana
1 tbsp almond butter (optional)
1 tsp pumpkin pie spice
1 tsp vanilla extract
Pinch of salt
1 scoop collagen peptides (optional)
Ice, as needed

Directions
Add almond milk, pumpkin, frozen banana, almond butter (if using), spice, vanilla, salt, and collagen (if using) to a blender.
Blend until smooth, adding ice to thicken.
Taste, then add a little more spice if you like it bolder.

Make it nut-free
Use coconut milk beverage, and swap almond butter for sunflower seed butter.

To take it with you
Blend, pour into an insulated bottle, and keep cold. Drink within 24 hours for best flavor.

Enjoy!

Southern paleo breakfast can still feel like real comfort food, because the flavor comes from the skillet, the seasoning, and the mix of proteins, healthy fats, and vegetables, not from flour and sugar. This list gives you three clear paths: savory hashes and skillets for crisp edges and smoky bites, make-ahead egg bakes and muffins for grab-and-heat mornings, and sweet options that travel well when you need breakfast in one hand.

To make this easy, start with a simple weekly plan. First, pick two meal-prep recipes (an egg casserole plus a batch of muffins works well). Next, choose two quick skillet recipes for the days you want breakfast hot and fresh. Finally, add one sweet option, like pancakes, waffles, bars, or chia pudding, so you don’t feel stuck eating the same thing.

After that, save your favorites and rotate the basics. Swap pork sausage for turkey, chicken, shrimp, or salmon, then change up your greens (collards, mustard greens, kale, or spinach). Even small switches keep your Southern paleo breakfast routine interesting, without adding extra work.

Before you cook, taste as you go and adjust salt and heat to match your pantry. Also, keep an eye on labels, since bacon, sausage, salsa, and even seasonings can hide added sugar.

Thanks for cooking along; if you try a few of these Southern Paleo Breakfast Recipes, write down what you’d repeat, then build next week’s breakfast lineup around those wins.