Breakfasts

Cheesy Sauerkraut Egg Muffins

Gluten-free, Keto, Nut-free, Vegetarian

Read Time 3.8 minutes

cheesy vegetable egg muffins with kale and sauerkraut

These deliciously cheesy, vegetable egg muffins make for a quick and easy low-carb or keto breakfast idea. Packed with protein and colorful fermented cabbage, these egg muffins are full of important nutrients that will help you start off your day on the right foot. Not only that, but they’ll help you get out the door on time if you make them a day ahead. Just pop a few in the microwave to reheat and head off to work with a hot and healthy breakfast in hand!

You might be surprised to see sauerkraut as an ingredient in these egg muffins. I was a little skeptical about the idea of combining lacto-fermented cabbage with eggs too at first. But, inspired by a quiche recipe from Fermented Vegetables (affiliate link), I decided to give it a try with a few twists of my own. And I’m glad I did because as it turns out, fermented cabbage with kale and cheesy eggs is a match made in heaven. Who would have guessed?

I hope you will enjoy this tasty and time-saving breakfast!

Cheesy Sauerkraut Egg Muffin Recipe

Ingredients

12 eggs
1 cup of sauerkraut, drained
1 1/2 cups cheddar cheese, shredded
2 cups frozen spinach or kale
1/2 tsp black pepper
1/4 tsp salt

Preparation

Preheat the oven to 375 degrees F.

Mix ingredients together in a large bowl. Scoop into greased muffin tin.

Bake for 15 to 20 minutes until thoroughly cooked. How to tell when egg muffins are done? You can tell they are done when they start to brown and no longer jiggle in the middle if you move them!

Remove with a knife. If you’ve greased your pan well they should come out easily. Transfer to a wire rack. Serve hot.


How to Store Egg Muffins

These egg muffins, once cooked, should be either refrigerated or frozen. I like to store mine in a covered 9 by 11 baking dish. If you want to freeze them, you have a couple options. You can place them on a baking sheet, freeze them, and transfer them to a ziplock bag or you can layer them in a freezer safe container between layers of parchment paper. Either way will work.


How Long Do Egg Muffins Last?

Egg muffins will keep 3 to 4 days in the fridge after being cooked. In the freezer they will last 2 to 3 months. Trust your senses: if they look weird or smell weird, throw them out.


How to Reheat Egg Muffins

My favorite way to eat these egg muffins is fresh out of the oven! But, you can also reheat them in your toaster oven or microwave. The time it takes to reheat the egg muffins will depend on what you use to reheat them and whether or not your egg muffins are frozen.


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recipe for cheesy sauerkraut egg muffins
Sides

Roasted Butternut Squash

Autoimmune Paleo (AIP)*, Dairy-free, Egg-free, Gluten-free, Nut-free, Paleo, Vegan, Whole30

roasted and cubed butternut squash with cinnamon

Looking for a new way to enjoy butternut squash? This is it!

Roasted butternut squash with warming spices like cinnamon and nutmeg is a simple, healthy and flavorful side dish that your whole family will enjoy. (Seriously, even our picky toddler loved it!) This dish is quick and easy to prepare and very versatile – it pairs well with just about anything from beef to black beans! We’ve even thrown it into a vegetarian chili with great results.

Can’t get enough butternut in your life? Check out my Roasted Butternut Squash and Apple Soup!

How to Make Roasted Butternut Squash with Cinnamon and Nutmeg

Ingredients

1 butternut squash, peeled and cubed
avocado oil
ground cinnamon
ground nutmeg*
salt

*To make this AIP compliant, substitute ground nutmeg with mace

Preparation

Preheat the oven to 400 degrees F.

Arrange cubed butternut on a baking sheet lined with parchment paper, toss with avocado oil. Sprinkle with cinnamon, nutmeg (or mace), and salt to taste.

Bake for 20 to 25 minutes until tender.


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roasted butternut squash recipe
Entrées

Beef-Sauerkraut Skillet

Autoimmune Paleo (AIP), Dairy-free, Egg-free, Gluten-free, Ketogenic, Nut-free, Paleo

beef sauerkraut skillet

Looking for an easy way to get more fermented foods in your diet? If you’re not, you should be! Fermented foods like sauerkraut have a number of health benefits. For instance, fermented foods:

  • Provide us with beneficial bacteria (probiotics)
  • Increase the bioavailability of nutrients in food, like iron
  • Contain or enhance important vitamins like vitamin C, B12, and folate
  • Support the immune system
  • Improve digestion

    Source: Shockey, Kirsten, and Christopher Shockey. Fermented Vegetables: Creative Recipes for Fermenting 64 Vegetables and Herbs in Krauts, Kimchis, Brined Pickles, Chutneys, Relishes & Pastes. Storey Publishing, 2014, p 21.

But, if the nutritional benefits of sauerkraut aren’t enough to entice you to incorporate more of it into your life, the taste will. It’s delicious! Especially when paired with ground beef, onions, and apples. This easy, one pan meal brings together these sweet and savory flavors for your whole family to enjoy.

How to Make Beef-Sauerkraut Skillet

Ingredients

1 lb ground beef
1 red onion, chopped
1 bell pepper, diced
2 apple, diced (optional)
3 cups sauerkraut
2 tsp apple cider vinegar
2 bay leaves
1 tsp ground black pepper
1 tsp dried oregano

Preparation

Cook the ground beef, onion, pepper, and apples over medium heat until the meat is browned and the apples, onion and pepper are tender. Be sure to stir occasionally.

Add the remaining ingredients. Heat over medium, stirring occasionally, until the sauerkraut is hot. Serve and enjoy.


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beef-sauerkraut skillet recipe

Shockey, Kirsten, and Christopher Shockey. Fermented Vegetables: Creative Recipes for Fermenting 64 Vegetables and Herbs in Krauts, Kimchis, Brined Pickles, Chutneys, Relishes & Pastes. Storey Publishing, 2014, p 21.

Entrées, Food, Sides

Roasted Butternut Squash and Apple Soup

Autoimmune Paleo (AIP), Dairy-free, Egg-free, Gluten-free, Nut-free, Paleo, Vegan

bowl of creamy butternut soup with apples, cinnamon and ginger

Nothing says “Fall is here” like a bowl of sweet, creamy butternut-apple soup! This soup will delight everyone around your dinner table, from the toddler to the teen. Its sweet notes of apple, ginger and cinnamon are sure to stir up some festive fall spirit and brighten up any dreary day that fall might throw at us!

This recipe makes about 4 quarts of creamy deliciousness. It makes a lovely autumn-inspired side or entree and is very satisfying when paired with a hearty kale salad, topped with sliced almonds, and drizzled with balsamic vinegar and olive oil.

bowl of creamy butternut soup with apples, cinnamon and ginger

Disclaimer: As an Amazon Associate I earn from qualifying purchases. When you click on a link and make a purchase, I will earn a small commission at no additional cost to you. This commission helps me keep this website up and running!

Ingredients

2 butternut squash, roasted
2 TBS coconut oil
1 red onion, chopped
2 in piece of ginger, chopped
1 apple, chopped
3 15 oz cans lite coconut milk
1.5 tsp ground ginger
1.5 tsp salt (add a little at a time, to taste)
1 tsp ground black pepper
1 tsp ground cinnamon

Preparation

Roast whole butternut squash at 375 degrees F for 40 mins to an hour until tender. Halve and remove the seeds. Set aside.

In a large pot, cook onion, ginger, and apple in coconut oil over medium heat until onion is translucent and apple pieces are soft. Stir in coconut milk and spices.

Scoop the butternut squash out of its skin and add it to the pot. Using an immersion blender, blend the ingredients together. Bring the soup to the desired temperature and serve.


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recipe for roasted butternut apple soup
Entrées, Sides

Hearty Vegetable Soup

Autoimmune Paleo (AIP)*, Dairy-free, Egg-free, Gluten-free, Ketogenic, Nut-free, Paleo, Vegan

hearty vegetable soup with beans, carrots, summer squash and cabbage

Leaves are falling, pumpkins are everywhere, and there’s a chill in there air. You know what that means: Soup season is finally here! To celebrate, I thought I’d share with you my favorite vegetable soup recipe.

This recipe is a lot of fun to make because it has so much color: green beans, yellow squash, orange carrots, and purple cabbage. If you threw a red pepper in there, you’d almost have the whole rainbow represented! That’s why this hot soup is the perfect way to brighten up a cold and dreary day.

This veggie-packed soup comes together quickly and easily making it a perfect choice for a busy weeknight. It makes 6-8 full servings and 8-10 side servings so unless you’re feeding a small army, you should have leftovers for at least a couple days. Win!

How to Make Hearty Vegetable Soup

Ingredients

12 cups chicken or vegetable broth (no salt added)
4 cups green beans, chopped
1 onion, chopped
3 summer squash, diced
5 carrots, peeled and chopped
1 small purple cabbage, quartered and chopped
1/2 cup fresh parsley, chopped
1 TBS apple cider vinegar
1 TBS dried basil
1 TBS dried oregano
1 TBS dried thyme
1 tsp ground black pepper
1 TBS salt

Preparation

Place all the ingredients in a large pot and bring to a boil. Turn down the heat and simmer until vegetables are tender.


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hearty vegetable soup recipe
Main Dish

Cilantro-Lime Chicken Salad

Autoimmune Paleo, Dairy-free, Egg-free, Gluten-free, Low-Carb, Low-FODMAP, Nut-free, Paleo

Updated February 28, 2020
Read Time: 4.9 minutes

chicken salad with carrots, cranberries, green onions, cilantro and lime

This is the perfect chicken salad for a summer picnic: refreshingly tangy and sweet with a satisfying crunch. Like many of the delicious recipes created in our kitchen, this one was born out of desperation: What on earth am I going to do with all these limes?!

In a moment of frugality, I had thought it would be a great idea to buy the 2 lb bag of limes instead of buying the two or three individual limes that I actually needed, because it was cheaper. But then I was stuck with a 2 lbs of limes and the burning question: what pairs well with limes?

Thankfully, it turns out that limes are a very versatile little citrus fruit. They can be used in a variety of dishes including taco skillets, pot roasts, curries, soups, and salads to name a few. Lime, paired with cilantro and dried cranberries, makes this delicious chicken salad stand out from the crowd.


How to Make Cilantro-Lime Chicken Salad

Ingredients

3-4 lbs of cooked chicken, shredded
6 carrots, peeled and diced
2/3 cup dried cranberries (1/3 cup for Low-FODMAP)
6 spring onions, chopped
1/2 cup avocado oil
1/2 cup lime juice
1 TBS maple syrup
1/2 tsp salt
1/4 tsp ground black pepper

Preparation

Mix and enjoy! For serving suggestions and storage tips, see below.

Notes: To keep this recipe Low-FODMAP, only use the green parts of the the spring onions and keep in mind that one FODMAP friendly serving of cranberries is 1 TBS per person. This recipe makes about 6 servings, so you will need to decrease the dried cranberries to 1/3 of a cup.

bowl of cilantro leaves and sliced limes

How to Serve Chicken Salad

This cilantro-lime chicken salad is good enough to eat right out of the bowl! But, if you’re looking for variety or serving this chicken salad to company, you might want to liven things up a little bit. Here are a few fun ways to serve chicken salad:

  • If you need a carb fix, try your chicken salad sandwich between two toasted slices of crusty artisan bread.
  • If you’re in a hurry and need to eat on-the-go, make a chicken salad pita pocket or wrap for a quick, portable, healthy meal.
  • If you’re following a low-carb diet, serve your chicken salad over a hearty salad and garnish with avocado.

What Goes Well With Chicken Salad?

Choosing a side dish for chicken salad can be difficult. You’ll want to choose a side dish that will balance out this protein-rich meal. Carbohydrates and vegetables are common suggestions. Here are a couple ideas:

  • If you’ve enveloped your chicken salad in a tasty carbohydrate, like a wrap or pita pocket, you might want to choose a hot soup or a fresh salad to complement your meal.
  • If you’ve served your chicken salad over greens, a warming soup or bowl of fresh berries makes a pleasant, low-carb side.

How Long Does Homemade Chicken Salad Last?

In our house, this chicken salad never lasts more than a couple days! But that’s because we enjoy it so much. Refrigerated at 40 degrees or below, homemade chicken salad will last three to five days. But, if it’s been left out for two hours or more, it’s best to toss it to prevent food posioning. Use your judgement: if it smells weird or looks different, don’t eat it!


Can I Freeze Chicken Salad?

Unfortunately, chicken salad is not one of those foods that freeze well. Your once crunchy vegetables will lose their crispness and it will be very enjoyable. So, if you’re getting close to the three to five day mark and still have leftovers, bring some to work! Your co-workers will thank you.


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cilantro-lime chicken salad recipe
Desserts, Food

“Chocolate” Carob Cookies

Autoimmune Paleo (AIP), Dairy-free, Egg-free, Gluten-Free, Nut-free, Paleo, Vegan*, Vegetarian

Updated March 4, 2020
Read Time: 4.4 minutes

This allergy friendly cookie recipe is free from so many things that I like to call it my “Everything-Free” cookie recipe. The only thing it seems they are not free from is calories. (Sorry!)

These soft, cake-like cookies are a delicious treat for kids or adults with food allergies, and even multiple food allergies, because they are:

  • chocolate-free
  • dairy-free
  • egg-free
  • gluten-free
  • grain-free
  • and nut-free

They also make a tasty treat for vegans, vegetarians or people on the Paleo or Autoimmune Paleo (AIP) diet.

If you’re used to making cookies with traditional ingredients like wheat flour, milk, eggs, chocolate and sugar, you will be in for a surprise! Read on to learn about some of the unique ingredients in this recipe and why they’re important.

Disclaimer: As an Amazon Associate I earn from qualifying purchases. When you click on a link and make a purchase, I will earn a small commission at no additional cost to you. This commission helps me keep this website up and running!

Chocolate-free “Chocolate” Cookies?

You might be wondering how a cookie can be “chocolate-free” and still taste and look like chocolate. The secret is Carob powder.

What is Carob powder? Carob powder is a substance made from the sweet pulp of the pods produced by the Carob tree. It has a taste similar to cocoa and chocolate and you can even make “hot cocoa” with carob powder! But, unlike chocolate and cocoa, carob powder is not derived from a seed and it is caffeine-free, making it a safe alternative to chocolate for those following the Autoimmune Paleo diet. It is also a handy chocolate alternative for anyone suffering from a chocolate allergy.

I was able to find it at my local grocery store, but you may have to order it online if you can’t find it in your area.


Tapioca Flour (Also Known As Tapioca Starch)

Tapioca flour (starch) is made from the root of the cassava plant. Many gluten-free recipes use tapioca flour to provide baked goods with a soft and springy texture or to promote browning. Since it is so starchy, tapioca flour is often used for thickening soups, sauces, and pie fillings. Tapioca flour is fairly easy to find and you should be able to locate it at your local grocer. For this recipe, I used the Bob’s Red Mill brand.


Avocado

Avocado in cookies?! It’s not as uncommon as you might think. Avocados are useful in baking because they function as a butter substitute and add a delicious moistness to whatever you are baking. In this recipe, they help to create the soft, cake-like texture that makes these allergy friendly cookies so delicious. Worried that your kids are going to taste the avocado in there? Don’t worry, the carob and honey (or molasses) will disguise it just fine, I promise.


I hope you enjoy these tasty little cookies. I’m going to be sharing my recipe for the allergy-friendly ginger cookies also pictured above next week, so stay tuned!

How to Make Everything-Free “Chocolate” Carob Cookies

Ingredients

1/2 cup coconut flour
3 TBS carob powder
2 TBS tapioca flour (starch)
1/4 tsp baking soda
1/4 cup filtered water (or coconut milk)
1/4 cup coconut oil
1/4 cup honey (or molasses)
1/2 avocado, mashed

Preparation

Mix the dry ingredients together.

Add the avocado, water, coconut oil, honey (or molasses) and mix until fully combined.

Scoop 1 TBS sized balls onto a cookie sheet and flatten slightly.

Bake at 375 degrees F for 12-14 minutes. Transfer to a wire rack after 2 minutes to cool.


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