Breakfast Recipes


30 Second Crepes

  • 3 Eggs
  • 2 tbsp Coconut Flour
  • 1/4 tsp of Baking Powder
  • 1/8 tsp Salt & Vanilla Extract

Mix w/ blender. Place parchment paper on flat surface. Add 2 Tbsp of batter onto paper & swirl into a thin circle w/ back of spoon. Heat for 30 seconds in microwave, flatten with additional parchment paper and hand. Careful its HOT. Fill, roll & serve.

Filling: Chocolate Protein mixed with Almond milk until desired thickness. Optional: Add dairy free chocolate chips

Smoked Salmon Benedict

Don’t be intimidated by poached eggs or hollandaise sauce. This classic dish is rich and satisfying and I’ve simplified and recreated a Fresh and Clean version here. You can also substitute coconut oil for the ghee in this recipe, but the texture/flavor may change slightly.


  • 4 eggs
  • 1 Tbsp. apple cider vinegar
  • 4 cups organic baby spinach
  • 8 slices smoked salmon
  • 2 green onions; thinly sliced


  • 2 egg yolks
  • 2 tsp. fresh lemon juice
  • 1/4 cup melted ghee
  • 1/4 tsp salt
  • dash of paprika (or cayenne for a subtle heat)

To make the hollandaise sauce place the yolks and lemon juice in a glass bowl and vigorously whisk. Now create a double boiler by placing the glass bowl over a pot of boiling water, making sure to keep the bowl from touching the water. Continue whisking over the heat for 5 min. Slowly drizzle the ghee into the bowl while continuing to whisk. Whisk until the sauce is thick and doubled in volume. Now stir in the seasonings and remove from heat. Cover with a piece of foil or lid to keep warm while you prepare the poached eggs.

To poach the eggs, use a deep saucepan filled with 3 inches of water. Bring water to a boil, then add the vinegar to the water and lower the heat to simmer gently. Crack each egg into its own little bowl, then carefully slide each egg into the water. Cover the pan and remove from heat. Poach the eggs for approx 7-8 min or until the whites are cooked. Remove with a slotted spoon and place on a plate lined with a paper towel to remove excess moisture.

Place 1 cup of spinach on each plate, topped with 2 slices smoked salmon, a poached egg and drizzled with hollandaise sauce. Sprinkle with sliced green onion and serve!

Brown Rice Tortilla with Avo and Egg

The name is the explanation, so good and so simple, eggs avocado and tortilla!

  • 1 brown rice tortilla
  • ½ avocado
  • 1 egg
  • S+P to taste
  • crushed red pepper flakes

Heat rice tortilla over med heat to warm. Fry egg in skillet with a smidge of avocado or coconut oil. Smash avocado in small bowl and sprinkle with s+p (and crushed red pepper for heat) Mix well then spread aver tortilla. Top with fried egg!

Baked Eggs in Avocado

This is one of my favorite breakfast meals. Its so simple and easy you’ll think why haven’t I done that before?!!
  • ½ avocado
  • 1 egg
  • S+P

Crushed red pepper or other fresh herbs

Preheat oven to 425. Cut avocado in half and remove pit. Crack egg in center and place in a muffin tin to stabilize. Cook until egg is finished to your liking! Top with S+P and crushed red pepper and herbs to finish!!!

No Cook Oatmeal- Gluten Free and Dairy Free

This oatmeal is easy to make and can be made ahead and divided up in 8 oz mason jars to be eaten throughout the week.. Mix up your toppings and comment below letting us know your favorites!

  • 2 Tbsp. cup chia seeds
  • 2 cups steel cut Gluten Free oats
  • 2 cups unsweetened almond or coconut milk
  • 1 tsp. cinnamon or pumpkin pie spice or fresh fruit of your choice

Mix and divide in small mason jars then wait 30 min and stir again. Refrigerate overnight! Will be ready in the morning, keeps up to 4 days. Stir well before you eat and top with berries or spice of your choice!! If after workout top with a banana and ½ cup chopped walnuts (banana only if eating after a workout)

Sweet Potato Hash and the Kitchen Sink

This simple recipe can be made quickly with whatever leftovers or good eats you have in the fridge. Its hearty enough for any meal and very tasty! Heres my version…

  • ½ onion diced
  • 1 clove garlic
  • ½ sweet potato diced small
  • handful of spinach
  • 1 egg
  • your favorite salsa
  • S + P to taste

I start by warming my pan over Med with a little Avocado Oil or EVOO. Then turn down to low and add the onion and garlic, one the onion softens (about 3 min) add your sweet potato and salt + pepper then turn the heat back up to Med. Stir around often for aprox 10 min or until sweet potato is cooked through. Scramble you egg in a separate dish then add with the spinach and let it all come together a few min while the egg is cooking. Add salt and pepper to taste and a scoop of your favorite salsa!

Baked Egg Muffins

I like to prep these on Sunday night, so they are ready to go and easy to bake Monday morning!! They will last all week so you can grab and go any other day you are short on time in replacement for other breakfast meal or snack. Makes 12 reg sized muffins.

  • 8 eggs
  • 1-2 tsp. Mrs. Dash salt free (if don’t have Mrs. Dash, use any type of seasoning that you like with eggs. Salt and Pepper works great too!)
  • Any chopped veggies you’d like, I suggest green onion, bellpeppers and tomatoes!

Preheat oven to 375 F 2. In regular muffin pan, put two paper liners into each slot, then spray liner with nonstick spray. 3. In the bottom of the muffin cups layer diced meat, then veggies. You want the muffin cups to be about 2/3 full, with just enough room to pour a little egg around the other ingredients. 4. Break eggs into large measuring bowl with pour spout, add Spike, and beat well. 5. Pour egg into each muffin cup until it is 3/4 full. 6. Bake 25-35 minutes until muffins have raised and are slightly browned and set. Check with toothpick to make sure middle is set and not runny but be careful to not overbake! 7. Reheat in 30 sec increments for 1-2min in the microwave when ready to serve!