3 Easy Egg-Free Elimination Diet Breakfast Ideas
Here are three of my favorite egg-free breakfast options that are great to eat while on an elimination diet or whenever you have to eliminate eggs from your diet because of an allergy, sensitivity or other gut health issue.
So many of us start our day with a big plate of eggs, and if you are like me, you also have a little avocado toast too. It’s easy to get stuck in a rut of eating the same meal over and over, so it can get a little confusing about what to eat when it’s time to start an elimination diet and you are removing eggs for a short time.
In the past, I've gotten several questions on how to eat an egg-free breakfast during the 30-Day Beat Belly Bloat program, where we use the elimination diet to discover your flat belly blueprint.
There are so many other great breakfast options available that are equally delicious and filling! There is one thing we NEVER do during the program, and that is starve. We believe only in nourishing your body so you can discover foods that may be causing inflammation and preventing you from losing fat. So I want to share three of my favorite egg-free breakfast options that are great to eat while on an elimination diet.
But first, what is the elimination diet?
The Elimination Diet is an approach used by the Functional Medicine community, health practitioners, and nutritionists to figure out which foods you have a food sensitivity or food intolerance to. This is done by eating an anti-inflammatory diet, removing a specific group of foods such as corn, gluten, eggs, soy, dairy, etc. that are known to cause issues, allowing the body to remove any symptoms it may have. Later, you reintroduce these foods one at a time to note any reactions, creating a personalized eating plan.
Having this information about your individual health is important to understand so that you can eat mindfully, keep your digestive symptoms at bay, start healing your gut, and lose fat. So many benefits!
3 Easy Egg-Free Elimination Diet Breakfast Ideas:
The oatmeal breakfast bowl - my personal favorite for a hearty breakfast!
1/2 cup gluten-free rolled oats (sprouted oats are best for digestability)
cinnamon to taste
dash salt
stevia to taste
1 Tbsp nut butter (sunflower butter or almond - if not eliminating tree nuts)
1/2 serving walnuts (15g)
1 banana
2 servings grass-fed collagen
optional 1 Tbsp cacao nibs
In a bowl, add 1/2 cup rolled oats, a dash of salt and 1 cup of water. Cook oatmeal on the stove or in the microwave according to the oatmeal package. Once cooked, stir in collagen and stevia then top with additional toppings. You can also make as overnight oats to make life even easier. Get creative with it!
Berry Banana Protein Smoothie:
1-2 scoops protein powder (I love chocolate Designs for Sport: Beef Protein in chocolate (use code AWAKENED10 for 10% off using my affiliate link)
1/2-1 Tbsp apple cider vinegar
2 Tbsp. nut butter (sugar-free sunbutter or raw almond butter)
1/2 cup blueberries
1/3 cup strawberries
1/2 or whole banana
stevia to taste (I like NOW Foods brand)
1 cup unsweetened almond or coconut milk
Optional: 1 Tbsp cacao nibs
Blend well, and enjoy! Make sure to chew your smoothie to get your digestive enzymes working!
Chicken Sweet Italian Sausage and Sweet Potato:
1 organic chicken sausage link cut into slices (check for minimal ingredients, free of dairy, gluten and soy) - we like the Sabatinos Paleo Chicken sausage from Costco
1/2 sliced bell pepper
1 medium sweet potato
1/2 Tbsp avocado oil + more for sautéing or use avocado oil spray
salt and pepper to taste + add any other herbs for sautéing the bell peppers
In a small skillet, add 1/2 Tbsp of avocado oil on medium heat. Add sliced bell pepper, salt, pepper, and thyme, sauté for about a minute. Then add sliced chicken sausage and sauté in a pan until both sides are brown. Once cooked, remove from heat and add to plate.
Wash sweet potatoes, either microwave them in a dish with a little water and cover with a wet paper towel, or if you have time, bake them in the oven at 400 degrees for about 45 minutes. Once the potato is fully cooked, slice open the top and add avocado or extra virgin olive oil, salt, and pepper.
Other optional additions are sauteed mushrooms, tomatoes, butternut squash, spinach, or avocado. Get creative with it and enjoy!
So there you have it! Three of my favorite egg-free breakfasts that are sure to taste amazing plus keep you feeling full while doing the elimination diet!
One thing to remember is that elimination diets are very customizable for each individual so just be sure to check to make sure you are allowed to eat the ingredients in these meals before you start cooking!
Leave a comment below and let me know which breakfast idea is your favorite or share your favorite breakfast!
Learn How to Stop Bloat From Happening
Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!
We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 30-Day Beat Belly Bloat Program today!
Dairy-Free Pumpkin Pie Protein Shake (soy-free)
This is an easy-to-make, high-protein pumpkin pie smoothie that is dairy-free and tastes amazing! It’s packed with gut health-boosting collagen, healthy fats and has 37g of protein (or more depending which brand of collagen you use)!
This is an easy-to-make, high-protein pumpkin pie smoothie that will give you all the fall vibes! It’s packed with gut health-boosting collagen, healthy fats and has 37g of protein (or more depending which brand of collagen you use)!
This fall, I was invited to a member appreciation night at my local Hotworx where all of us health practitioners and beauty vendors were able to share our services with other members. I whipped up this pumpkin protein shake recipe to serve to members who were just getting done with their workouts and it was a huge hit!
Everyone was blown away by how delicious it tasted. I think one thing that made this pumpkin protein smoothie such a hit is that it actually tastes like pumpkin, and even though it does have half a banana, you can’t taste it at all.
I loved sharing this smoothie with my fellow gym goers so they could see how to get a high amount of supplemental protein in a meal with a smoothie. This smoothie would be great for breakfast, as a snack, or pre or post-workout meal.
Why do we need to eat enough protein daily? Protein is vital to good health, it’s often called the building block of life and for good reason…you literally can’t survive without it. Protein is in every cell of your body and it’s critical that you have enough each day for your body to build and repair cells. Protein is also an important component of your bones, muscles, tendons, cartilage, skin, blood and more.
Having a high protein intake per day is important overall but especially as you age because you now have a much higher protein requirement to maintain muscle mass - mainly because your system is no longer dominated by hormones like when you were young. Yet many people eat much lower amounts of protein as they age because they look at it negatively for various reasons (or appetite decreases over time), rather than them looking at the massive benefits that protein provides.
The goal as you age is to maximize muscle protein synthesis so that you can preserve lean tissue - over time, it will help with strength, bone health and other essential functions keeping you mobile and balanced.
What makes protein so special? Protein is an essential nutrient that is made up of 20 building blocks known as amino acids. 9 of the 20 are essential amino acids meaning the body cannot make them on its own and we must get them from quality protein sources in our diet. The other 11 amino acids can be created by the body, making them non-essential amino acids.
We must obtain the 9 essential amino acids from mainly animal and some plant sources…but it’s important to note that most plant proteins are not a “complete protein” and are not as bioavailable as animal proteins due to the amino acid profile, as well as issues with digestion and absorption. Because of this, you essentially need to just about double the amount of plant proteins to get enough quality protein your body can utilize.
This shake is made up mostly of plant proteins, as well as protein from bovine collagen so it provides MOST of the essential amino acids. But have no fear, because if you have a well-rounded diet of mainly animal proteins mixed with some plant protein, you should be able to achieve the amount of protein and essential amino acids to achieve your daily needs.
Before we get to this recipe, you’re probably wondering how you can insure that you are getting enough protein per day. The studies that look at protein intake and gaining muscle mass vary from 0.8-1.0+ gram per pound bodyweight, so it’s safe to say a balanced approach would be most beneficial, so around 1g per pound bodyweight is highly effective.
High Protein Pumpkin Pie Protein Shake (soy-free & dairy-free)
1 serving protein powder, such as Thorne MediBolic Cinnamon (18g of protein) or Designs for Sport Beef Protein Vanilla Use affiliate code AWAKENED10 for 10% off (21g of protein - If you choose a vanilla protein powder, add cinnamon to the smoothie)
1 serving Great Lakes collagen powder (11g of protein) or Vital Collagen (18g of protein)
1/2 cup pumpkin puree
1/2 frozen banana
3/4 cup unsweetened coconut or almond milk
1-2 Tbsps nut butter (almond butter, sunflower butter, etc.)
Stevia powder to taste
Add ice, blend and enjoy!
Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients.
Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Healthy Chocolate Chip Pumpkin Pancakes (Soy, Dairy & Gluten-Free)
Try this heart-healthy soy, dairy and gluten-free pumpkin pancake recipe that tastes so deceivably good, you won’t believe they are healthy!
February is that time of the year when love is in the air and hearts are all a flutter! Not only is it centered around love because of Valentine’s Day, but it’s also American Heart Month! Some of the top ways to keep your heart health in check is by exercising regularly and eating a healthy diet to help you maintain a healthy weight, lower cholesterol and blood pressure. Unfortunately, there is a lot of misconception about healthy food tasting bland and boring. I know when most people think of heart-healthy foods, pancakes are not usually the first foods that come to mind. Well, that all changes now!
Some of my favorite recipes to make in the kitchen are pancakes that taste so deceivably good, you won’t believe they are healthy! You may already have many heart-healthy ingredients in your pantry and not even know it.
Here are some heart-healthy ingredient that I love:
Coconut oil like the cold-pressed unrefined organic coconut oil from Kelapo has many amazing health benefits and tastes delicious! It contains Medium Chain Triglycerides (MCTs) which are digested much quicker than any other fats. MCT’s are absorbed directly in the liver, provide sustainable energy throughout the day, and promote weight loss by helping to increase metabolism. Studies have also shown that supplementing with coconut oil daily can increase HDL (good cholesterol) and reduce belly fat!
Read: 4 Healthy Cooking Oils You Should Be Using In The Kitchen
Dark Chocolate is bursting with flavor and full of antioxidants which help to prevent your body from being damaged by free radicals from toxins in our everyday environment. Also, eating moderate amounts of flavanol-rich dark chocolate can lower blood pressure, improve blood flow to your heart and brain, and has a blood-thinning effect, which can benefit cardiovascular health.
Nuts are not only delicious and make a deliciously healthy snack, but they are also great for lowering LDL (bad cholesterol), one of the top offenders for causing heart disease. Nuts are full of heart-healthy monounsaturated fats which directly lower bad cholesterol, Omega-3 fatty acids that prevent dangerous heart rhythms that can lead to heart attacks, fiber which helps to keep you full while lowering cholesterol, Vitamin E which may help keep your arteries plaque-free which can lead to heart attacks and other heart complications, and L-arginine which may help to improve the health of your artery walls making them flexible and less prone to blood clotting.
Eggs are a perfect food to eat any time of the day! Sadly they were once vilified because of the high cholesterol content in the yolks, but studies have shown that the cholesterol from eggs does not have an adverse effect on blood lipids. They do, however, include many nutrients including protein, antioxidants vitamins B12 and D, riboflavin, and folate, which may help to lower the risk for heart disease.
Pumpkin is a great low-calorie, high-fiber food to add to your diet and especially while baking! They are a good source of vitamins and minerals, especially beta-carotene, vitamin C, and potassium which have all been linked to fighting heart disease.
Dark Chocolate Chip Pumpkin Pancakes (Soy, Dairy & Gluten-Free)
Makes 3-5 small pancakes
2 Tbsp Almond flour
2 tsp Coconut Flour
½ Tbsp Kelapo Coconut Oil plus ½ Tbsp for the pan
2 large eggs
1/2 cup pumpkin puree
1 Tbsp almond milk
1 tsp vanilla extract
1 tsp cinnamon
1/4 tsp pumpkin spice
1 Tbsp honey or stevia to taste
dash of baking soda
Optional ingredients:
chopped almonds, walnuts or pecans
Mix all dry ingredients together in a bowl. Mix all wet ingredients together in a separate bowl, if coconut oil has hardened then microwave for about 20 seconds until liquid. Once both bowls are mixed, combine into one bowl and mix well.
Set your stove to medium to medium-low heat, preheat the skillet or pancake pan. Once the pan is warm, toss in a half Tbsp of Kelapo extra virgin coconut oil or coconut oil spray to coat the pan. Pour the batter into the pan, makes about 3-5 small cakes, cook pancakes for a couple minutes on both sides until golden brown, flipping once. Top with maple syrup, coconut oil or almond butter. Bon Appétit!
What are some of your favorite heart-healthy ingredients to cook with?
This post has been updated and was originally posted as a guest post on Kelapo Coconut Cooking Oil’s blog in 2014
Learn How to Stop Bloat From Happening
Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!
We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 30-Day Beat Belly Bloat Program today!
Disclaimer: I earn a small commission if you use some of the highlighted links to purchase products mentioned in this blog/website. I recommend only products that I would use my own home or that I would recommend to clients.
Amazon Disclaimer: We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
Healthy Air Fryer Chicken Tenders (soy, dairy & gluten-free)
Are chicken tenders healthy? Not so much. Even though you get the protein benefits, they are often deep-fried. But with this healthy air fryer chicken tender recipe, you can still enjoy your tenders in a healthy way!
Coming from the south, I grew up on fried chicken but since going soy and dairy-free plus limiting my gluten intake, I haven't had much room in my life for fried chicken. Not to mention it doesn't do my waistline much good since I mostly try to eat in a way that keeps inflammation low because too much inflammation can cause weight gain and also prevent you from losing fat. I surely don’t need any help in that department!
Fried foods in general are a very high inflammatory food because of the unhealthy cooking oils used to fry the food. I’ve been eating this way for about 11 years so I really haven't missed fried foods much and on the rare instance when I do, I will have a fun meal out on the weekend and then go back to my healthy way of eating the next day.
But over the last couple years, the air fryer has made it much easier to enjoy fried-style foods but without the added fat and oil that comes with deep frying. I mostly use my air fryer to make vegetables like yellow squash during my weekly meal prep but it’s been fun to make healthier French fries and “fried” chicken tenders.
A couple months back, I found these panko style gluten-free rice crumbs from Trader Joe’s. Since then, I've been trying to perfect my gluten-free panko air fryer chicken tender recipe seasoned with everything bagel season. It’s a really simple recipe that you can really make your own depending on your personal taste since you can season any way you want!
For this recipe, I have not included exact ingredient amounts for the crumbs and seasoning because the amounts will really depend on how much chicken you are using. I normally get a bag of the frozen chicken breast tenders at Trader Joe’s and thaw out 6-12 and make them in 1-2 batches.
You don’t want your chicken to be crowded inside the air fryer so you should space them out that way they get nice and crispy. This is why I will usually do 2 batches if I am using more than 6 tenders.
Also, my air fryer is a 6 Qt. size so it can fit a good amount of food at one time but if your air fryer is smaller than that, you might have to do several batches depending how much chicken you make at once.
Gluten-Free Healthy Air Fryer Chicken Tenders
Ingredients:
6-12 chicken breast tenders
1-2 eggs
Trader Joe’s Gluten-Free Rice Crumbs
Salt and pepper
Everything bagel seasoning
Cayanne pepper
Garlic powder
Instructions:
In a bowl, scramble 1 egg about 6 tenders or use 2 eggs if you are making 6-12 tenders.
Spray the bottom of your air fryer pan with olive or avocado oil and set to the side.
In a separate bowl, mix the TJ’s rice crumbs, garlic, cayenne pepper, everything bagel seasoning or any other seasoning combo of your choosing. Go heavy on the seasoning to make sure you have enough to cover all of your chicken!
Use either thawed chicken breast tenders or get chicken breast and cut them into strips. Salt and pepper the raw chicken, then dip chicken into scrambled egg, flip it a couple times to cover it really well.
Then dip the chicken into crumb mixture, roll several times to cover them well with the mixture.
Once coated with crumb mixture, add the chicken to the air fryer pan, salt lightly, add additional everything bagel seasoning, and spray the top of chicken lightly with olive or avocado oil.
Set air fryer to 400° and cook 5-6 minutes per side. Internal chicken should reach 165° and the outside should be crispy and lightly browned.
Get ready to enjoy some deliciously healthy, dairy-free, soy-free, gluten-free, NON-deep fried tenders! 😍
As an added bonus, when you are craving some chicken and waffles like Chris and I were this weekend, you can make this healthy version paired with some protein waffles and coconut whip topping and feel pretty dang good about yourself after!
Cranberry, Coconut, Dark Chocolate Chip Protein Balls (soy, dairy & gluten-free)
Easy soy-free, dairy-free, gluten-free cranberry, chocolate chip coconut cookie protein ball recipe.
Another no-bake protein ball recipe coming at ya! This week for our outdoor bootcamp class, I made a delicious cranberry, coconut, dairy-free dark chocolate chip, protein cookie ball recipe! These make a delicious soy, dairy and gluten-free snack!
After I made them, I put 2 protein balls into individual snack bags to make them easy to grab-and-go but you could also throw them into a container and keep them in the fridge or freezer.
Cranberry, Coconut, Dark Chocolate Chip Protein Balls - Serving size: 2 balls
Ingredients:
2 scoops Vanilla Tone It Up protein powder
1.5 cup old fashioned rolled oats
1/2 cup + 2 Tbsps Trader Joe’s Sunflower Butter (sugar-free)
1/3 cup raw, unfiltered honey
1 teaspoon cinnamon
Dash of salt
1/2 cup shredded coconut, unsweetened
1/2 cup of Enjoy Life dark chocolate chips
1/3 cup unsweetened dried cranberries
1/3 - 1/2 cup unsweetened almond milk
Instructions:
Stir all the ingredients together in a bowl until it’s well mixed. **start with 1/3 cup unsweetened almond milk and add more as needed.
Roll into balls. Put in the refrigerator for about 20 minutes and enjoy!
Store in refrigerator or freezer to eat all week long.
Below is the macro breakdown for 1 serving (2 protein balls) but your macro breakdown may be different depending on the ingredients you use.
If you are in Denver or Littleton, CO, come join in on our next outdoor Bootcamp! We would love to see you there!
3 Foods to Avoid if You Want a Flat Stomach
Do you have foods that just trigger belly bloat for you? Here are 3 foods you may want to avoid if you want a flat stomach.
Do you have foods that just trigger belly bloat for you? It's ok if the answer is no because a lot of folks out there just can't quite put their finger on the culprits.
I have 3 main foods that I really try my very best to avoid if I want to keep a flat tummy. This is especially critical if (1) I am wearing a form-fitting dress, (2) if I am in a swimsuit, or (3) I want to look hot for my hubby :)
These are foods that are common in most all of our diets because they are in a lot of packaged foods and on our plates in most restaurants. These foods are known to cause inflammation in the body in general and especially if you have a food intolerance to them.
When you are in a constant state of inflammation, it causes weight gain, insulin resistance, and also messes with your hormones. So food intolerance or not, it’s a good idea to limit these and other inflammatory foods as much as possible!
3 Foods to Avoid if You Want a Flat Stomach
Soy - After experiencing tons of bloating and gas anytime I ate soy, then doing an elimination diet and later food allergy testing, I learned that I was allergic to soy. All forms bloat me such as tofu, soybean oil, also called “vegetable oil” (one of the main oils that many restaurants cook with!), soy milk, soy sauce, soy lethicin (a binding agent ALSO in everything, think most packaged foods - hint hint...check the back of a Cliff Bar). So many people have an allergy or intolerance to soy but they simply don't know because it's in their diet nearly all of the time.
Soy not only causes inflammation in the body for many but it also contains phytoestrogens which mimic estrogens in the body of both men and woman. For men it can cause feminine characteristics to take shape (think man boobs), and for women it can cause serious health issues such as hormone-related issues, infertility, and breast and cervical cancer just to name a few issues. I seriously cringe anytime I see anyone feeding soy to children whose little reproductive systems haven't fully formed yet.
Dairy - This is another major bloat food for me that I discovered when I did the elimination diet and realized I was lactose intolerant and allergic to soy. When you are lactose intolerant, it simply means that your body does not produce lactase which is the enzyme that you need to break down milk sugars.
Dairy is another food that 75% of people around the world can't tolerate and yet they still consume it quite a bit. It causes digestive upset, stomach cramping, gas, bloating, diarrhea, acne, headaches, constipation and more. I'm sure when you hear the word dairy, it seems like a no brainer as to what that entails but you would be surprised to hear how many people tell me "I've gone dairy-free for a month!" only to find out they are still eating butter, whey protein shakes, half and half creamer, and even cheese. I don't judge because I too was just in the beginning stages of an almost dairy-free lifestyle at one point and I know how hard it can be to change old habits.
Canola oil - This horrifying oil is high in trans fatty acids and causes inflammation in the body which for me and many others = major belly bloat! Canola oil is also commonly called “vegetable oil” and is a highly processed, genetically modified, rancid cooking oil that a ton of restaurants also use along with soy, as well as it's in nearly every food on the Whole Foods Market hot food bar (this used to be my go to food option, bummer!!), most all common hummus brands that are on the shelves (um hello, hummus is supposed to be made with EVOO!), and again most packaged meals and foods like my beloved tortilla chips. Here you can learn more about canola oil and why you should never cook with it again.
Are you noticing a trend here with these belly bloating foods?? One word INFLAMMATION. It can cause a host of problems for your health but a big one is that it will cause insulin resistance, and insulin is our fat storage hormone which = belly fat and the inability to lose weight. NO thank you!
So as you can see, these 3 foods that are often labeled as health food can affect all of our health and our waistlines negatively but lucky for us, there are many great alternatives out there that will benefit our health in big ways.
Want to learn more about how you can stop bloat from happening?
Want to reduce inflammation and lose fat for good? Start by downloading our free guide: 5 Easy Steps to Beating Belly Bloat!
We are Chris and Amber, a husband and wife team dedicated to helping you improve your nutritional and personal fitness habits for a better lifestyle. If you have issues with bloating, inability to lose fat, brain fog, or are in need of a proven nutrition and fitness plan to get you out of a rut, then sign up for our 28-Day Beat Belly Bloat Program today!
