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.