Paleo Breakfast Casserole in a Mug Recipe
Start your day off right with a quick and nutritious breakfast! This Paleo Breakfast Casserole in a Mug is a hearty, flavorful dish packed with vegetables, protein, and all the good stuff you need to fuel your morning. Perfect for busy mornings when you’re craving something satisfying yet easy to make, this dish brings together wholesome ingredients, including eggs, cauliflower, bell peppers, and a hint of spice, all baked in a mug for a convenient, single-serving treat.
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole Eggs | 4 |
| Onions (finely chopped) | 2 |
| Green Chilli (finely chopped) | 1 |
| Cauliflower (grated) | 1 cup |
| Red Bell Pepper (finely chopped) | 1 cup |
| Yellow Bell Pepper (finely chopped) | 1 cup |
| Red Chilli Flakes | 1/2 teaspoon |
| Black Pepper Powder (freshly ground) | 1/2 teaspoon |
| Salt | To taste |
Nutritional Information
| Nutrient | Per Serving |
|---|---|
| Calories | ~200 kcal |
| Protein | ~14g |
| Carbohydrates | ~15g |
| Fat | ~12g |
| Fiber | ~4g |
| Sugar | ~5g |
(Note: Nutritional values are estimates and may vary based on ingredient brands and specific measurements.)
Instructions
-
Prepare the Veggies and Eggs:
In a mixing bowl, combine the 4 whole eggs, finely chopped onions, green chili, grated cauliflower, and both the red and yellow bell peppers. -
Whisk and Season:
Using a whisk or fork, blend the ingredients together until smooth and well incorporated. Add salt, red chili flakes, and freshly ground black pepper to taste, mixing again to ensure even seasoning. -
Preheat the Oven:
Preheat your oven to 350°F (175°C) to ensure it’s ready for baking. -
Fill Your Mug:
Choose an oven-safe mug or ramekin and pour the egg mixture into it, filling about three-quarters of the mug. This allows room for the eggs to rise and cook evenly. -
Bake:
Place the mug in the preheated oven and bake for 35 minutes. Check the casserole by inserting a knife or fork into the center—if it comes out clean, it’s done. If you prefer a firmer texture, bake for an additional 10 minutes, allowing the top to brown slightly and firm up. -
Cool and Serve:
Remove the mug from the oven and let it sit for a couple of minutes before serving. The casserole will continue to set as it cools. -
Enjoy Your Breakfast:
Serve this delicious Paleo Breakfast Casserole in a Mug with a side of fresh fruit juice or your favorite morning beverage for a wholesome and satisfying start to your day.
Tips for Perfect Paleo Breakfast Casserole
- Customize Your Veggies: Feel free to swap out the bell peppers or cauliflower for other vegetables you enjoy, such as spinach, zucchini, or mushrooms.
- Add Protein: For a more filling breakfast, consider adding some cooked bacon or sausage crumbles to the egg mixture.
- Egg Variations: If you prefer a lighter texture, you can use egg whites or a combination of whole eggs and egg whites.
Why You’ll Love This Recipe
- Quick & Easy: This casserole comes together in just 20 minutes of prep time and bakes in less than an hour. It’s the perfect grab-and-go breakfast for busy mornings.
- Paleo-Friendly: With no grains, dairy, or processed sugars, this recipe is compliant with the Paleo diet, making it a healthy option for those following this eating plan.
- Customizable: Whether you want more heat, extra veggies, or a different protein source, you can make this casserole your own!
Enjoy the simplicity and deliciousness of this Paleo Breakfast Casserole in a Mug, and take the stress out of your morning routine with a nutritious meal that’s as convenient as it is tasty.
