Who doesn’t love breakfast sausage? It’s the perfect way to round out any breakfast and actually make it satiating! When I stopped eating carb bombs like big bowls of sugary cereal, bagel smothered in cream cheese, and syrup covered waffles, I turned to eggs and breakfast sausage. I love a crispy, delicious breakfast sausage! However, by the time I got to wanting to enjoy breakfast sausage, it was too little too late. Most conventional sausages are made with nightshade spices, unwanted fillers, or just aren’t the best quality. That’s why I created these Breakfast Sausage Sweet Potato Chicken Poppers have all of flavor and none of the unwanted junk!
Not only are these breakfast sausage patties filled with good ingredients, but they’re egg free and perfect for making ahead. Can I get an amen? Egg free breakfasts aren’t easy, and make ahead breakfasts that are junk free are even harder! Typically, most make ahead breakfasts are super grain heavy, or just aren’t that satiating. I’m sick of make ahead bags of smoothies in my freezer! Give my something with some substance that I don’t have to prep every single morning.
These sausage patties aren’t your average breakfast. In just one little popper, you get sweet potato, spinach, apple, bacon, and flavorful herbs! So good and full of flavor, you don’t even need a maple syrup-y sauce.
What You’ll Need To Make The Breakfast Sausage Poppers
Ground Chicken (or Turkey)
Using a good quality ground chicken like pastured chicken is typically how I make these poppers, but turkey works just as well too! Use what you have on hand or whichever flavor you prefer.
Shredded Sweet Potato
Shredded sweet potato is the main base of these poppers as they’re based off of my popular Sweet Potato Chicken Popper recipe. I use a grater to shred the sweet potato, however, you can also use a food processor or even buy riced sweet potato from the store! I like the shredded texture best, but both methods work. You can also sub carrots if you
The bacon helps add flavor and more of a breakfast feel to these sausage poppers! The bacon is optional, but I recommend it!
Spinach helps add some more nutrients to these guys with a flavor that isn’t overpowering, and a texture that isn’t harsh. If you want to sub another green like kale or arugula, just know that it will change the flavor and the texture. I think spinach works best!
Apple in sausage is such an awesome flavor! If you don’t do apple for any reason, you can easily sub more sweet potato instead of apple. As for what kind of apples, granny smith and pink lady work best, but you can experiment with others.
Coconut flour and oil
Coconut flour and oil help bind these together, and make them crispier. If you don’t do coconut, you can sub other flours like cassava or almond flour if you tolerate it, but I think coconut flour produces the best flavor, especially if you use this brand!
Now! Let’s sit down with a nice hot cup of coffee or a green smoothie and get to enjoying some fresh, flavorful breakfast sausage…
Breakfast Sausage Sweet Potato Chicken Poppers (Paleo, Whole 30, AIP)
- 1 lb ground chicken (or turkey)
- 1 cup shredded sweet potato
- 1/2 cup spinach, finely chopped
- 1/2 cup apple, finely diced
- 2-3 slices of bacon, finely diced
- 2 tbsp coconut oil
- 2 tbsp coconut flour
- 1 tsp ground sage
- 1/2 tsp sea salt
- 1 tsp rosemary
- Preheat the oven to 400 F and line a baking sheet with parchment paper
- Take the raw sweet potato and squeeze it with a paper towel or cheese cloth to remove any excess liquid
- Using a large mixing bowl, combine the chicken, sweet potato, spinach, apple and bacon and mix to thoroughly combine
- Add the coconut flour, coconut oil, and seasoning, and combine
- Begin rolling the mixture into small poppers about one inch in diameter (you'll have about 20-25 poppers) and slightly flatten each of them with the palm of your hand. Place them on the baking sheet
- Bake in the oven for 25-28 minutes, flipping half way through
- Crisp further in a pan or place under the broiler if desired for 1-2 minutes to crisp further
- Remove from the oven when thoroughly cooked through
- Allow to cool and serve immediately, or store in the fridge or freezer as a make ahead breakfast
ALL INGREDIENTS ARE RAW.
PLEASE SEE ABOVE FOR SUBSTITUTIONS WITHIN THE BLOG POST.
How easy is that? You’re just 30 minutes or so away from having breakfast prepped for the week. I would still pair these poppers with a breakfast salad or some roasted veggies if you’re trying to round out the meal, but these poppers on their own do a ton of the heavy lifting for a complete breakfast.
Happy back to school, and enjoy! Don’t forget to snag my free Paleo Back To School Meal Plan for more fun ideas like this one!
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Egg free and grain free breakfasts are hard! Even before I was an avid egg lover (before I realized my egg white intolerance) I was a cereal and bagel junkie. Oatmeal, cold cereal, or a crispy bagel smothered in cream cheese was where my heart was at for breakfast for years. And I’m not alone in that… cold cereal with milk is one of the most common breakfasts! We seem to be stuck in this mindset that breakfast can’t be normal food and has to fit a certain mold.
Ever since going paleo & AIP I’ve come to embrace that breakfast can be anything! However, sometimes you just really want something more traditionally breakfast-y… especially when you’re just transitioning to this lifestyle which is why I made these Paleo Sweet Potato Bacon Bars! They’re egg free, AIP, full of gut loving ingredients, and perfect for a breakfast on the go.
I’m super excited to present these Paleo Sweet Potato Bacon Bars as the very first recipe of my 2017 Back To School Recipe Series! For the next few weeks, I’ll be sharing back to school friendly breakfasts, lunches, and snacks that are paleo, AIP, packed with real food and great for both adults and kids. Getting real food on the table with a busy schedule isn’t easy, but these recipes will be here to help make it easier!
And for a limited time I’m going to offering up a brand new free e-book… a Paleo/ AIP Back To School Meal Plan!
This little meal plan has 5 days of breakfasts, lunches, and snacks. You can sign up to download the e-book here, for free! And remember… not all of the recipes in the back to school series are featured in the e-book, so there’s even more back to school recipe fun to come over the next few weeks!
Now let’s get back into the back bars…
The Ingredients You’ll Need For The Sweet Potato Bacon Bars
The base for these bars! I used orange sweet potato and that’s all I’ve tested it with, but feel free to try out other varieties. I can’t guarantee it will yield the exact same result, but don’t let that stop you from trying.
Coconut flour is important in recipes that have veggies like this because it helps absorb the moisture let off by the sweet potato. I have not tested this recipe with any other flours and can’t make any recommendations for what else may work.
Tapioca helps the texture of these bars, and helps to bind it together. You can indeed sub arrowroot in the bars, but I wouldn’t sub it out altogether.
I don’t know about you, but I really need some protein at breakfast to keep me satiated! That’s why I added in collagen peptides to these bars for a nice little gut loving boost of protein.
Gelatin Powder (or 1 egg if tolerated)
Yes, different than collagen! The gelatin acts as an egg replacement in the recipe, and can easily be swapped out with an egg if tolerated. I use this brand, but you can also use Great Lakes.
The bacon is essentially a garnish here to add some more savory flavor to the bars. Is it optional? Yes! But it really enhances the flavor!
- 1 cup sweet potato, baked and mashed
- 3/4 cup coconut flour
- 1/4 cup tapioca starch
- 4 tbsp collagen peptides
- 3 tbsp coconut oil + 1 tsp for greasing the pan
- 1/4 tsp baking soda
- 1 tsp sea salt
- 1 tsp cinnamon
- 3 pieces of cooked bacon, chopped cooked - Optional
- FOR THE GELATIN EGG (sub 1 regular egg if tolerated)
- 1 tbsp gelatin
- 1/3 cup water
- Preheat the oven to 350 F and line a baking dish (I used an 8x6" dish) with parchment paper lightly greased with 1 tsp of coconut oil
- Add the coconut flour, sweet potato, tapioca starch, and collagen into a mixing bowl and stir to evenly combine
- Next, add the coconut oil, baking soda, cinnamon, salt, and mix
- For the gelatin egg (sub 1 regular egg if tolerated) add the water to a small sauce pot and slowly pour over the gelatin. You don't want any clumps, so lightly mix if needed. Allow the mixture to rest and bloom over 2-3 minutes.
- Place the pot on the stove and turn in on low heat. Slowly melt the the gelatin (this will take just a few minutes) and remove from heat.
- Once removed from the stove, vigorously whisk the gelatin egg until it becomes frothy.
- Add the gelatin egg to the mixture immediately and mix to combine.
- Pour the dough (it will be fairly dry) into the pan and evenly flatten with the back of a spoon.
- Bake in the oven for 30 minutes
- Remove the bars from the oven and allow to cool for 10-15 minutes
- Slice evenly into squares (you should have 9 bars) and top with chopped bacon
- Serve immediately or store in the fridge for 2-3 days and reheat under the broiler in the oven.
Veggies, healthy fats, and collagen? Winner! Take that sugary cereal!
These bars are great to serve for breakfast for the whole family, or to prep a couple of days out ahead and store in the fridge. For getting in some more veggies, I recommend pairing these bars with a nice big green smoothie or a breakfast salad.
I hope you enjoy these tasty bars! Be sure to tag me on Instagram if you try them. I love seeing your pictures!
I don’t know what happened and when, but Poké is super hot all of sudden. Remember when frozen yogurt was widely popular? Poke is basically following in it’s footsteps right now in the US. Tons of chains are popping up with custom bowls, options to customize, and fun options like sushi burritos. And you know what? I dig it. I totally, and completely dig it. Sushi and sashimi has always been my go to when I eat out because it’s easier to avoid cooking oils like canola oil, and seasonings like sneaky nightshades. However, both sushi and poke can still come with cross contamination risks for things like sesame oil, and soy. Since I’m loving poke so much, I decided to make my own Easy Poké Bowl at home that’s paleo, whole 30 and AIP friendly.
Why I Love This Easy Poke Bowl…
1.It’s grain free, gluten free, and soy free
The most prohibitive part of sushi and poke bowls from a restaurant are the rice, what the rice is coated in (most likely sesame oil, and sometimes a vinegar with wheat) and cross contamination with the wheat and soy from soy sauce. Often, I get away with eating at sushi restaurants unscathed but I’ve definitely been burned a few times.
Making this at home ensures that it’s grain free, gluten free, and soy free which makes it free of the major allergens and compliant with paleo, whole 30, and AIP protocols.
2. It’s packed with veggies, protein, and healthy fat
Like I tell all of my clients, the best way to balance your meals, your blood sugar and to ensure that you’re meals are going to be satiating is to included vegetables, protein, and healthy fat at every meal! This bowl has all of that, helping make it a complete, nutrient dense, and filling meal.
So, what are the key ingredients and the macro nutrients that they make up?
- Veggies/ healthy carbs – Cauliflower rice, cucumbers, carrots, and red onions
- Protein – Tuna sashimi (or other fish like salmon sashimi or smoked salmon)
- Healthy fat- Avocado, and coconut oil in the cauliflower rice
3. It’s customizable.
My favorite thing about poke bowls is that the exact ingredients are pretty open to interpretation. Just like a taco bowl, or a smoothie bowl, there are a ton of ways you can customize your bowl to fit your tastes. This particular bowl is just one way to do it, and is filled with easy to prepare ingredients.
Here are just some swaps you can make to customize your bowl…
- Swap tuna sashimi for salmon sashimi, or even smoked salmon for more accessibility and cost effectiveness
- Swap cauliflower rice for real rice if you’ve reintroduced it
- Swap garnish like green onion for cilantro
Easy Poké Bowl (Paleo, Whole 30, AIP)
- 7-8 oz Sashimi grade tuna, diced
- 3 cups cauliflower rice
- 1/2 red onion, diced
- 1/2 cup shredded carrots
- 1 medium cucumber, sliced
- 1/2 avocado, sliced
- 2 sprigs green onion, chopped
- 1 tbsp coconut oil
- 1 tsp sea salt
- 1-2 tbsp coconut aminos
- Place the coconut oil in a pan and heat over medium/low heat
- Add the cauliflower rice and top with sea salt and 1-2 tsp of coconut aminos
- Cook for 4-5 minutes or until the cauliflower softens
- Allow the cauliflower cool and divide between two bowls
- Begin to top the bowls with the remainder of the ingredients, dived up evenly between the two bowls
- Add the coconut aminos on top and serve with chop sticks
These poke bowls are perfect for date night for two, scaling up for a fun dinner party, or scaling back for a dinner for one! They’re a great fresh dish for summer, and super on trend 😉
When I ask myself the question, “What flavors do I add to make this taste really, really good?”, the answer is often “bacon and ranch”. It’s savory, creamy, and a total crowd pleaser all around, which is important for this time of year that’s filled with backyard BBQ’s, picnics, and potlucks where we’re constantly sharing food. Pasta salad used to be a go-to for sharing at summer BBQ’s for me because it was easy, cheap and everyone loved it. Since I’m not really buying grain filled pasta anymore these days, I had to come up with a way to make a grain free pasta salad more interesting. Thus, a Bacon Ranch Zucchini Noodle Pasta Salad was in order.
I’ve shared on my blog before that my favorite way to make social gatherings work with my diet is to bring something that’s totally safe for me to eat while still being easy to share. And let’s be honest… who wouldn’t love something that’s bacon ranch flavored?
Why I Love This Bacon Ranch Zucchini Noodle Pasta Salad
1.It’s grain free and veggie packed
Even after coming a long way in our own health journeys, whether it be autoimmunity, gut issues, or other, most of us still feel better staying grain free. Gluten free pasta salad won’t always cut it as they’re made with corn, quinoa, or rice which is often problematic for most of us. I still can’t get anywhere near corn without feeling like I was hit by a barbecue that fell out of a 4 story building. Trust me, I’ve tried… it was bad.
Swapping out the grains for zucchini noodles instantly makes
2. It’s made with dairy free ranch
I haven’t had real ranch in years. I mean, I loved real ranch. It was creamy, flavorful and delicious. But ranch is dairy based which is problematic for so many. Not to mention store bought ranch is also full of soybean oil, xantham gum, modified food starch, and the list goes on. It’s just all around not cool.
When it comes to ranch for this recipe, I’m not reinventing the wheel. There are already tons of great compliant ranch recipes out there that I’m happy to share, such as…
3. It’s packed with flavor
Like I said, you can’t go wrong with bacon and ranch. Especially when you’re pairing it with classic pairings like carrots, and olives. The problem with zucchini noodles is that the flavor can fall a bit flat if you’re not adding lots of extra seasoning or a sauce. That’s why the bold flavors of bacon and ranch go so well with them in this salad.
4. It’s easy to share
Pasta salad is always a crowd pleaser at gatherings. It’s one of those sides that most everyone has on their plate!
Being modeled after a traditional pasta salad, this version is great for sharing with picky eaters at parties. If they gripe about eating vegetables, just tell them that there’s bacon, and ranch in it. Problem solved 😉
Bacon Ranch Zucchini Noodle Pasta Salad (Paleo, AIP, Whole 30)
- 2 medium zucchinis
- 3 pieces of cooked bacon, chopped
- 1/2 cup shredded carrots
- 1 small can black sliced olives, drained
- 1/2 cup compliant, dairy free ranch (I like this AIP ranch and this Whole 30 ranch)
- 2 tbsp fresh parsley
- 1 tbsp olive oil or coconut oil
- 1 tsp sea salt
- Spiralize the zucchinis with a spiralizer (like this one )
- Add the cooking oil to a pan and set to medium/low heat
- Cook the zucchini noodles for 2-3 minutes or until just barely soft
- Remove the zucchini noodles and drain off any excess water
- Place the noodles in a large bowl and add in the bacon, olives, and carrots
- Stir in the ranch dressing of choice
- Top with fresh parsley and sea salt and serve chilled
Bring this pasta salad to a gathering to share, or keep it for yourself for a quick and easy dinner at home!
Something that’s surprised me, and made me incredibly happy at the same time is how many people try and love my soup recipes. I always had the misconception that food blogs and social were really just for sharing sugar-y treats and fried comfort foods, and even though I love sharing those recipes too, my gut healing soups are incredibly close to my heart. It doesn’t matter what time of year it is… there’s always room for soup in every season! That’s why I’m sharing this fresh green Basil Zucchini soup that’s perfect for summer!
My one on one nutrition clients always leave my initial visit with them with some gut healing soup recipes, and my book, the 30 Day Gut Healing Diet Plan & Guide is full of them. Soup recipes are probably some of my favorite to share, because they’ve changed my own health so much.
Why I Love Veggie Soups…
1.They’re easy to make.
Especially with this particular soup being made in the instant pot, these soups are such an easy way to get a meal done! Where as stews can take hours, these soups are easily done in under an hour.
2. They’re packed full of nutrients and gut healing properties.
Soups always an easy way to get in tons of veggies and nutrients! You can easily fit way more veggies into a soup than you likely could on your plate, and mask certain vegetables for picky eaters. I remember never liking parsnips… until I tried them in a soup. Now, the rest is history.
Another favorite thing to do with soups that I always recommend is to add an extra drizzle of fat on top with something like coconut oil or olive oil. Not only does this make the soup more satiating, but these fats help us absorb the nutrients in the vegetables more easily.
And of course, bone broth! Bone broth is well known to promote gut health, and is the traditional way to prepare broth. Don’t cheat yourself by buying broth from a carton… make the real stuff.
3. The nutrients are easy to digest and absorb.
For those of us with serious gut issues, vegetables can be problematic. Fiber is hard to break down, and raw vegetables may be hard on the gut and the digestion. We can eat all of the vegetables we want, but if we’re not absorbing them, it doesn’t do much good. Cooking the vegetables in this soup well and pureeing them helps them to be more easily digested and absorbed!
Basil Zucchini Summer Soup (Paleo, AIP, Whole 30)
- 3 cups of bone broth (chicken is more mild, but beef bone broth works as well
- 3 medium zucchinis, peeled and roughly chopped
- 1 large leek, chopped
- 1/4 cup basil, roughly chopped
- 3 tbsp olive oil
- Juice of 1/4 lemon
- 2 tsp sea salt
- Set the instant pot to sauté and pour in 2 tbsp of olive oil
- Add the zucchini and sauté for 4-5 minutes
- Next, add in the leeks and basil and sauté for 2-3 minutes
- Turn the instant pot off sauté
- Pour in the bone broth, lemon juice, and season with salt
- Stir to combine
- Put the lid on the instant pot and set the vent to close
- Set it to manual, high pressure for 8 minutes
- Allow the pressure to release naturally and remove the lid when ready
- Either using an immersion blender or a high speed blender, puree the soup
- To serve, top the soup with more olive oil and fresh basil if desired
- NOTE : If using a stove top, follow all instructions above, and adjust cook time of the soup to 20-25 minutes or until vegetables are soft
That’s all there is to it! I love using the instant pot this time of year as opposed to using the stove or the oven, so I can’t get enough of these easy summer recipes.
What I love about this summer soup is that it can easily be served luke warm and still taste fresh and delicious. The summer flavors make it so it doesn’t have to be pipping hot which is also incredibly welcome this time of year.
Enjoy this healing summer soup!
When it comes to comfort food, I’ve always been much more of a pizza person rather than nachos and tacos. I always thought nachos were salty, greasy, and not “bread-y” enough (because your girl loved some bread). I never really ate them or had them around too much. That is, until I met my husband, Daniel. Daniel was born and raised in Rockwall, TX and does basically all of the Texas things that I wasn’t too keen on at first. He say’s “y’all” without hesitation, he’s fine with his ignorance in what a good bagel is, and his go-to food is nachos. Never have bought so many nacho ingredients in my life until I married him. There is tons of grass-fed cheese, non-GMO corn chips, and various nacho fixins in our kitchen at any given time. So I got curious. I wanted to experiment, but most of the ingredients were already out for me. I had to get creative, so I went from these Plantain Carnitas Nachos
Why I Love These Plantain Carnitas Nachos
They’re grain free.
No chips, no problem. Even though I get my husband the non-GMO corn tortillas fried in coconut oil, I still can’t have those. Corn is a big time “no” for me, and I’m not willing to really splurge on something that makes me feel so bad.
They’re made with green plantains, or tostones, rather than chips!
I spent my life so caught up in grains that I never had plantains. Clearly, I was missing out! Plantains are essentially a starchy fruit, that can be used similarly to a potato when they’re green, or used as a sweet treat when they ripen. They’re used often in Latin American cooking and are a safer starch for those who are avoiding grains.
Tostones, or fried green plantains, are sooo good. Everyone can appreciate them, and they’re the perfect crispy chip substitute for this nacho dish.
They’re paleo, Whole 30, and AIP friendly!
That’s a tall order… especially with something that’s traditionally full of grains, cheese, and nightshades. But they are!
They’re nightshade free, so that mean they’re not spicy.
Those of us who are AIP and have an autoimmune disease know that I know I have a fair amount of Paleo-ish/ Whole 30 folks who read my blog that still eat nightshades. If you can tolerate nightshades, go for it. Throw on the spices, tomatoes and jalapeños and go to town. But rest assured that if you are AIP and nightshade free, the recipe is AIP as is.
They may not be traditional nachos that you can get at a restaurant, but you guys… everyone will love them. Even the non-real food lovers can still appreciate these crispy, creamy, salty, savory nachos!
When I make them, I split them up to just have a full meal between my husband and I, as they serve about two for a full meal. But, you can also portion them out into single tostones topped with the fixin’s and serve them one by one as a party appetizer or snack at a game day event. Like I said… everyone will love them.
Plantain Carnitas Nachos (Paleo, AIP, Whole 30)
- 2 large green plantains, sliced
- 2 servings (give or take) of pork carnitas
- 2 servings avocado lime sauce
- 1/4 cup red onion
- 3 tbsp fresh cilantro
- 2 tbsp coconut oil
- 1 tsp sea salt
- Juice of 1/2 small lime
- Heat a skillet on medium heat and begin to melt the coconut oil
- Once melted, add the green plantain slices
- Cook until the slices become softened and slightly browned
- Remove from the heat and smash them down with the bottom of a glass cup, flattening them
- Add back to the oil, adding more if needed and finish crisping
- Remove the tostones and add to a large plate or two separate plates
- Begin layering on the carnitas, red onion, cilantro, and avocado lime sauce
- Top with extra lime if desired
- Serve and enjoy!