The Real Food Guide

50+ egg-free paleo breakfast recipes and ideas


Egg-free paleo breakfast ideasA couple of years ago, when I went paleo (that is, I stopped eating grains and processed foods), breakfast was a challenge at first because there would be no more toast, and no more cereal. That was fine though. I had eggs instead. Glorious eggs! Bacon and eggs, sunnyside up, over-easy, scrambled eggs, poached eggs, eggs Benedict, frittata, quiche… as you can tell, I love eggs. Eggs are an awesome food, since they’re packed full of enough nutrients to potentially grow a chicken (vitamins A, D, E, B12, folate, along with protein, lutein, choline and more).

BUT as it turns out there’s something about the egg protein that makes it a common food allergy, and egg-whites are more allergenic than egg-yolks, as some are able to tolerate yolks, but not whites. So fast forward to just a few months ago where I found out that I have a LOT of food intolerances, including my beloved breakfast staple: eggs. In addition to eggs, I also have sensitivities to dairy, most grains, nuts and some nightshades. This made breakfast an even bigger challenge now that there was: no toast, no cereal and, no eggs. What that comes down to is essentially an Autoimmune Paleo (AIP) diet (no grains, no eggs, no nightshades).

Now this can be quite the adjustment for someone who is used to “breakfast foods” but it helps to remember that much of the world doesn’t eat food that is marketed specifically for breakfast. Instead they eat food. So most of the time, I end up eating leftovers from the previous night’s dinner, but it’s easy to get stuck for more breakfast ideas after a while.

Here are 50+ egg-free paleo breakfast recipes, that are also nut-free, dairy-free and mostly nightshade-free that happen to be autoimmune paleo compliant. They’re not just for people with egg allergies — they’re also a handy list of recipes for when you’re out of eggs! (If you’re looking for AIP snack ideas, make sure to check out this list of 50+ AIP snack ideas!) Some of these ideas are quick things you can do in the morning, while others are recipes that you can make ahead of time and either re-heat quickly in the morning, or just eat cold:

Granola, trail mix or cereal/oatmeal replacements:

Paleo cereal (grain-free, nut-free, gluten-free granola, contains seeds)

Paleo/autoimmune granola

Frosted “corn” flakes cereal

Banana and cream “oatmeal”

Butternut squash or pumpkin porridge

Faux-tmeal (paleo “oatmeal”)

Sweet breakfasts, baked goods and brunch ideas:

Fruit salad

Serviceberry crumble

Pumpkin spice dehydrator cookies

Plantain pancakes with maple coconut cream and toasted walnuts

Easy applesauce

Coconut flour country biscuits

Breakfast cookies

Raspberry pop tarts

Cinnamon crumb cakes

Apple pie balls

Paleo pancakes

Monster breakfast cookies

Banana zucchini bread

Mashed sweet potatoes in orange cups

Blueberry chia pudding

Cinnamon chia pudding

Grain-free banana mug bread

Dairy-free, nut-free, egg-free smoothies:

Strawberry shake

Creamy avocado smoothie

5 Morning smoothie recipes

Blueberry coconut milk smoothie

Blueberry smoothies (with variations)

Key lime pie smoothie

Dairy-free yogurt recipes:

Coconut milk kefir yogurt

Coconut milk yogurt

Coconut milk yogurt in the crockpot

Savory breakfast ideas and recipes:

Beef breakfast sausage

Bone broth

Breakfast sausages

Create your own breakfast skillet

Emergency protein (aka Garbage stir fry)

Sausage and vegetable bake

Paleo breakfast burger

Sweet potato apple hash

Potato-free breakfast potatoes

Celery root hashbrowns

Chicken noodle soup

Paleo cassava and bacon hash

Butternut squash, kale and ground beef breakfast bowl

Breakfast shepherds pie

Potato-free hashbrowns

Fiesta Breakfast Bowl (contains nightshades in salsa)

Easy baked meatballs

Zucchini pasta with creamy avocado sauce


Need more ideas that are paleo, egg-free, and grain-free? Check out these eBooks: Awaken: 30+ egg free & grain-free breakfasts by Karen Sorenson, or the Autoimmune Paleo cookbook by Mickey Trescott.

What’s your favorite grain-free, egg-free breakfast? If you’ve got a recipe that fits the bill, link to it in the comments, and I’ll add it to the post!

Like these recipes? Click here to download a Free eBook that includes all the recipes listed on this site!


Photo credit: Eggs by John Loo

Vivian is the founder of the Real Food Guide and a Registered Holistic Nutritionist (RHN) who believes that each individual needs to go on their own Real Food Journey to find what works. While she herself eats a diet of real food (aka a paleo diet), some people may find that they can flourish on a vegetarian diet instead. However, universal to optimal health and well-being is good quality, nutrient-dense, Real Food.

Facebook Twitter Google+  

October 30 |

31 thoughts on “50+ egg-free paleo breakfast recipes and ideas

  1. Thanks so much for including me in your round up!!!

  2. What a great round up! It’s always nice to have a list of egg free breakfast options.

  3. What a wonderful roundup!! Thanks so much for including my Protein Packed Monster Breakfast Cookies!
    :) M

  4. Stacey Laurel says:

    Thank you for this list!! I am getting so worried about eating eggs every morning. I am so excited to make a few of these recipes!!! They all look so yummy!

    • You’re welcome! If you can tolerate eggs, they really are a wonderfully nutritious food. Unfortunately though, it is pretty common to have an egg intolerance, so many people with inflammation issues end up not being able to eat eggs within triggering an inflammation reaction.

      (If you’re worried about cholesterol, the cholesterol of an egg and other-cholesterol and saturated-fat rich foods do not cause high cholesterol. Explanation in a nutshell:

  5. Christina says:

    Wow, that’s a lot of eggless recipes! What a fantastic roundup for your readers. Thanks so much for including my sausage patties!

  6. Melissa (a.k.a. The Cavechic) says:

    I have been sans nightshades for a while now but I still eat eggs. Is it still considered AIP if one still eats eggs? Also, the paleo books I’ve read say the best thing for your gut IS to eat leftovers of last night’s dinner. So, there you go.

    • AIP comes in your own flavor ;) Essentially, if you follow the autoimmune paleo protocol, generally, you start with an elimination diet where you cut out the most common inflammatory foods (aside from the ones that are already cut out from being paleo/primal): eggs, dairy, nightshades, nuts for sure. Others find that cutting out seeds and spices is necessary and then you can dial back from there and see what works for you. Often, people find that they can tolerate egg yolks, but not egg whites. In my case, I find I can tolerate peppers, but not other nightshades like potatoes.

  7. kristina says:

    This is a wonderful list. Thank you SO much!

  8. Corrie says:

    Thank you so so so much for this! I am breastfeeding a baby with multiple allergies, including eggs! I am thinking of going Autoimmune Paleo for a few months to try and heal my baby and myself. This is a HUGE help! Thank You! Thank You! Thank You!

    • You’re welcome Corrie! I’m glad you find it useful :) Make sure to check out some of the other recipes on this site, as most of them are egg-free and many are also AIP-friendly.

  9. Chelsea says:

    Great post!
    I am just wondering how one goes about discovering their food intolerances?
    I don’t notice any specific reaction to any particular food; however, I have generalized inflammation, so I must be eating something that doesn’t agree with my body. I eat a primal diet (still consume dairy).
    Thanks in advance :)

    • Hi Chelsea, you’ll want to check out these two posts on Food Intolerance Symptoms, and Food Sensitivity Elimination Diet. In a nutshell: If you find you suspect you have any of the symptoms, the best way is to try doing an elimination diet and see if things improve. If they do, chances are you were eating something that you’re sensitive too. When you start to add foods back in, you gauge your reactions and that’ll help you narrow down what it is you might be reacting to.

  10. natasha kalvas says:

    thanks for this. I am about to start paleo autoimmune diet and was wondering what the hell to have for breakfast. delighted I saw your page ( through Dearbhla’s Cultured Club FB page)

  11. Mary Anne says:

    Thanks for these GREAT recipes! I started Paleo almost three weeks ago, but midway through quickly changed to AIP. I have aggressive Alopecia Areata and did not have the luxury of time to “ease into” this new lifestyle. Going AIP has been fine, except for breakfast choices. These will definitely help me get out of bed in the morning :-) Thanks again!

  12. Bridget says:

    This is such a great list of recipes!!! I have been getting frustrated with paleo diets emphasizing eggs (for which I am allergic) and am feeling hopeful in being able to be creative with breakfast… and that yogurt recipe I am making tonight!! Thanks!

  13. Andreea Baker says:

    Great recipes.

  14. Sharon says:

    Thank you.. I have been quite frustrated as my biggest challenge on an exclusion diet (hopefully not forever and with a few items added back in in time) breakfast is my biggest challenge.. I now have more than a fruit salad or home made sausage to tackle :) :) :)

  15. Love this post Vivian. Shared on my FB page and my readers liked it too!

    one question – about the potato-less pancakes- is that b/c they are sweet potatoes?


  16. Lisa says:

    Hi! New reader here, so I’m sorry if you get this question a lot! Do you have any suggestions for an egg substitute for breakfast such as scrambled eggs/egg whites? I used to love egg whites with breakfast but I can’t eat them anymore, as they’ve always made me feel sick afterwards. I’ve read about using tofu as a substitute, but I’m wondering about your take on this. Thanks so much!

    • Alas, I’ve not found a good substitute for eggs as just eggs – scrambled etc. Some people are able to tolerate yolks but not whites, so if that is you, you can rinse the yolks of any remaining whites and scramble just yolks. It would be super nutrient-dense! However, for anyone (like myself) who can’t tolerate eggs at all, most mornings I have leftovers from the previous night’s dinner as my breakfast. I don’t do soy at all (except for maybe small amounts of organic soy sauce). Most soy products in North America come from genetically modified soy, and thus higher pesticide residues amongst other issues. On the whole, I’m not a fan of making tofu a protein staple because of that and the possibilities of soy being an endocrine disruptor.

  17. kristina says:

    vivian! thank you thank you! i can’t thank you enough for this post…my young daughter has many many food allergies…and to find ONE glorious post that shares so many great recipes, ALL of which she can have, and which the whole family can enjoy together is simply…….heaven! i’m so thankful for your post.

  18. vronella says:

    Thank you so much for such a long list of egg free breakfast ideas. I am currently eating AIP and really miss eggs and was getting a little bored with what I was eating.

  19. Ioana says:

    A much-needed round-up. Thank you for saving us!!

Leave a Reply

Your email address will not be published. Required fields are marked *

Skip to toolbar