Looking for a Paleo breakfast idea that fits into your grain free, primal lifestyle? When we think of the perfect brunch menu, quiche is one of the first things that comes to mind. Buttery and flakey, no one is complaining about the taste of a traditional dough-crusted quiche. More often than not, that dough is a source of refined flours and low-quality fat -- but it's not exactly Clean or Paleo breakfast-worthy.
At Clean, we prefer this grain-free sweet potato version. The sweet potato crust is just as generous to our taste buds and comes with an extra dose of vitamins, antioxidants, and fiber. Like all quiches, ours contains eggs so it's great to enjoy before or after your 21-Day Clean Program but avoid this dish if you are currently on the cleanse.
A Paleo Breakfast for All Seasons
The filling in this quiche can be replaced to fit the current season’s vegetables. Eating locally and with the seasons means getting the most nutrient-dense vegetables available. Our bodies also tend to crave what the seasons provide – like hearty root vegetables in the winter and detoxifying vegetables like asparagus in spring and summer. Play around with the ingredients to fit your tastes.
Secret Paleo Ingredient for a Flavor-filled Breakfast
A squeeze of lemon is commonly recommended for its cleansing power. While zest has long been used to enhance the taste of a dish, it’s nutrient density isn’t as commonly talked about. Gram for gram, lemon peel contains up to five times more vitamins than lemon juice. It has a high concentrations of minerals like magnesium and calcium along with beauty-boosting antioxidants like beta carotene and vitamin C, to name a few. It is also high in fiber, making it a superstar for digestion and gut health. Lemon peel helps fight acidity in the body that can increase inflammation and can eventually lead to nutrient deficiencies, so it is important to choose a diet that is rich in similarly alkalizing foods.
The Tasty Healthy Fat in Our Paleo Breakfast
Ghee is a form of clarified butter often used in Indian and South Asian cooking. Milk solids are removed in the preparation, making this a friendlier version of butter for those with dairy sensitivities. It’s recognized as a good source of fat by most Paleo practitioners because it boasts many benefits like improving immunity, decreasing inflammation, and a high content of fat-soluble vitamins like A, D, E, and K.
Ghee is also a high-heat oil, meaning the health benefits will not break down when heat is added, making it ideal to cook with. In addition to its health benefits, ghee has a nutty flavor that is just as, if not more, tasty than traditional butter.
Paleo Breakfast Quiche
Prep time: 20 minutes
Cook time: 60 minutes
1 large sweet potato, or 2 small sweet potatoes
1 tablespoon ghee, melted
2 tablespoons olive oil, divided
1 small white onion
5 asparagus spears
2-3 cloves garlic
Preheat oven to 400°F. Skin, then slice your sweet potatoes. We recommend a mandolin to make the job easier, but if you are cutting by hand just be sure each slice is the same thickness.
Once you’re done slicing, toss with melted ghee and a sprinkle of sea salt.
To prepare the crust, start the center of a pie pan and lay sweet potato slices in circles to form a crust. Note that the potatoes will shrink dramatically in the oven, so you want a lot of overlap between the slices. Bake the crust for 15-20 minutes and lower the over to 375°F.
While the crust bakes, thinly slice onion. Zest lemon. Mince garlic. Break off white ends of asparagus and cut into 1-inch pieces. Thinly slice onions. Heat 1 tablespoon of olive oil over medium heat and add onions, salt, and pepper. Cook onions, stirring occasionally, until caramelized (7-8 minutes). Remove onions from pan, and in
Remove onions from pan, and in the same pan add 1 tablespoon olive oil, asparagus, garlic, lemon zest, and salt. Cook, tossing frequently, until asparagus is softer and bright green (4-5 minutes). Toss with onions and set aside.
Crack eggs into large bowl with salt and pepper. Whisk until smooth.
Spread vegetables in even layer over sweet potato crust. Pour over eggs. Bake quiche at 375°F until eggs are set (30-40 minutes).
This Paleo breakfast quiche is great eaten right away, or you can make it on Sunday and have a nutrient-dense breakfast all week long.
Recipe and photos by Kaitlyn Noble