Paleo Vegan Almond Pancakes
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Paleo Vegan Almond Pancakes | Egg-Free, Dairy-Free, Gluten-Free, Grain-Free

Did I get enough “-frees” in that title?? It made me giggle. I just hand to spell it all out. Anyway, so glad you dropped in today! As you might know, I’m a diet controlled Type 1 Diabetic (1 year and counting!). My diet is the Autoimmune Protocol plus a few reintroductions: almonds, wine (in small, infrequent amounts), chocolate, fruit and seed-based spices, beans with edible pods, and seed/nut oils. Yes, this diet is restrictive, but I choose to live the happiest, fulfilled life even when on this diet. Want to know one silly thing my fulfilled life must have? Pancakes. It’s taken some time, but I have created Paleo Vegan Almond pancakes that fit into my diet AND treat my kids.  Let me share it with you today.

A little back story is needed here. I once read a story about a mom who made pancakes for her family every Saturday morning. I don’t remember much about the story other than she wasn’t a terribly good cook and often burned the pancakes. Yet she kept doing it because she wanted her family to be the kind of family that eats pancakes together every Saturday morning.

Maybe you hear that and think “so hokey!” I get that. However, I’m with that mom. I want my kids to have fond memories of traditions from their childhood. Whether its a once-a-year thing like Christmas books every day of December leading up to Christmas or a seemingly mundane tradition like pancakes every Saturday. I like traditions.

To keep this tradition alive this last year, I’ve had to learn how to make pancakes first without gluten, then without dairy (similar, I used the regular Fluffy Pancake recipe from her cookbook). Truly those were a breeze. Dairy makes many things possible, and almond flour is easy to cook like wheat flour. What is really hard? Eggs. Baking without eggs is extremely tricky.

When I started the Autoimmune Protocol in February, that ended our pancake Saturdays for a while. I just couldn’t figure out how to make pancakes without seeds, nuts, or eggs. Once almonds and seeds were successfully reintroduced, it was game on! Let’s figure out pancakes!

Paleo Vegan Almond Pancakes

 

Egg Substitute

Flax seed eggs are my egg substitute of choice for this recipe. The ratio I’ve found best is 1 Tablespoon of ground flax seed to 1.5 Tablespoons of water. There are a lot of flax seed egg recipes out there with a 1:3 ratio. In my humble opinion, that is flat wrong. It doesn’t gel; I’ve tried. The best ratio for a flax seed egg is 1:1.5, 1 tablespoon of ground flax seed to 1.5 tablespoons of water.

I did not try chia seed eggs or other commercially available vegan egg substitutes. If you do try those, let me know how it goes!

Flour Ratios

This recipe uses almond flour and coconut flour. Non-gluten flours spoil quickly, so I store them both in the freezer. Almond flour tends to freeze in clumps so I prefer to measure out my flours using a kitchen scale as getting my clumpy flour to measure correctly into a cup is quite difficult. For best results, weigh the flour, but I have provided volume measurements that are approximate.

Time

The rest period written into the recipe is crucial. It cannot be skipped! The rest time allows the coconut flour to absorb the almond milk creating a sticky, thick dough. If the dough does not have time to rest and thicken up, it will all fall apart on the hot pan. Trust me, let the dough rest.

Another comment on time, this recipe is a labor of love. I make them because I want my kids to have pancakes. I want the memory of pancake Saturdays to be a part of their childhood. That being said, the dough has to rest and the pancakes take a while to cook. So have your patient pants on when you begin this recipe. Start to finish will be about an hour. Also, don’t turn up the heat to cook the pancakes faster, you will end up with burnt outsides and mushy insides. Take your time.

Form the Pancakes

As mentioned earlier, the dough is very thick. You might be tempted to thin it out with more almond milk or water before cooking, don’t do it! I’ve tried, and the pancakes will not hold together from a thin dough.

Use a spoon to scoop mounds of dough onto the pan then use the spoon to form into a patty. Or use your hands to form the patty then gently lay on the hot pan. I prefer to form the patty in my hands before putting it on the pan. The resulting pancakes are more uniform that way.

Other Tips

Since there is no gluten or eggs in the recipe, the pancakes are fragile. Use a nonstick pan and a flexible plastic spatula to turn over the pancakes. Get the pancake fully on the spatula before flipping. It will rip easily!

While my kids do top these with traditional maple syrup, I like to think outside the box too. Almond butter, homemade jelly, fresh fruit, coconut whipped cream, dried fruit, and nuts are all fair game in our house. Let your kids decide how to top their pancakes; they will love it!

Paleo Vegan Almond Pancakes

It thrills me to no end to be able to serve my kids pancakes on Saturday morning. These Paleo Vegan Almond Pancakes are a family favorite. If you have leftovers, make sausage gravy the next morning and pour it over the pancakes. Yum. Hope you enjoy these!


What traditions to you keep with your kids? Which are your favorites and which do your kids love?

Paleo Vegan Almond Pancakes

Egg-free, dairy-free, gluten-free, and grain-free pancakes. The perfect breakfast recipe for those with gluten, egg, or dairy sensitivities!

Course Breakfast
Cuisine Paleo, Vegan
Keyword Dairy-free, Egg-free, Gluten-free, Grain-free, Paleo, pancakes, vegan
Prep Time 10 minutes
Cook Time 30 minutes
Rest Time 20 minutes
Total Time 1 hour
Servings 8 people
Calories 276 kcal
Author Emily Stauch

Ingredients

  • 5 Tbsp. flax seed ground
  • 7.5 Tbsp. cold water
  • 150 g almond flour ~1.5 cups
  • 100 g coconut flour ~1 cup
  • 1.5 tsp. baking soda
  • 1 tsp. cream of tartar
  • 1/2 tsp. sea salt
  • 2 Tbsp. coconut sugar
  • 1/4 cup coconut oil melted
  • 2 Tbsp. apple cider vinegar
  • 1 tsp. vanilla
  • 1.5 cups almond milk
  • olive oil for cooking

Instructions

Flax Seed Eggs

  1. Mix ground flax seed and cold water in a small bowl and set aside to gel.

Pancake Batter

  1. In a large bowl, weigh the almond flour and coconut flour. Add baking soda, cream of tartar, salt, coconut sugar, coconut oil, apple cider vinegar, and vanilla, Stir to combine.

  2. Once coconut oil is incorporated, stir in the almond milk and flax seed eggs. These are mixed in last so the coconut oil doesn't firm up into hard balls.

  3. Let the bowl sit on the counter, untouched for 20 minutes. DO NOT SKIP THIS STEP.

Cook the Pancakes

  1. Warm up a large flat nonstick skillet over medium-low heat. Add 1 tablespoon of olive oil to the pan. 

  2. When the pan is hot, spoon pancake batter onto pan and press into pancake shape. Either do this with a spoon after batter is on the pan or scoop some into your hand, form a patty, then lay the patty on the pan. The batter will be very thick and unlike other pancake batter so will form easily in your hands.

  3. Let pancake cook until brown on one side, about 4-5 minutes, then flip and cook until brown on the other side, about 4 minutes.

  4. These pancakes cook slowly so I usually have two pans cooking at the same time with 4 pancakes in each pan. The recipe makes 16, 4 inch pancakes, so each pan only has to be reloaded once.

 

balsamic mushroom burgers
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Paleo & AIP Balsamic Mushroom Burgers | How to Cook a Multi-Dish Meal

Welcome to Flawed yet Functional and to my dairy-free, egg-free, and gluten-free kitchen! When I have company over, sometimes I keep things plain and simple. For a play-date, my friends usually pack their own lunch so each mom only has to prepare for her kids. Easy-peasy! However, other times I like to pull out all the stops. I like to serve a nutritious, delicious meal to not only feed my friends but show them the delicious variety vegetables offer. Today, I’d like to share Balsamic Mushroom Burgers on Cauliflower Mash with Roasted Vegetables along with tips on how to make a multi-dish meal successfully.

balsamic mushroom burgers

 

Usually, I only show you a recipe for one dish at a time, but I thought it might be helpful to show how I prepare a multi-dish dinner along with the recipes for each part. Just like cooking is a learned skill, hosting and preparing food to be ready at the same time is a learned skill too. It takes practice, but you can do it!

Each part of this company-worthy meal is simple, they just use basic grilling, sauteing, and roasting techniques. However, there are 4 separate dishes to make which can be a lot for one person. I recommend asking your spouse help: one person man the grill while the other prepares the rest of the vegetables inside.

Cook Time

Before cook anything, I think through each dish and how long it takes to cook. For the grill, I include warm-up time so I can tell Dan when to start so all he has to do is start the grill and cook the meat which should end up ready at the same time as the rest of the meal.

Grilled Hamburgers | ~35 minutes total time – 25 minutes to get the coals ready using a chimney and 6-10 minutes to cook the burgers

Balsamic Mushrooms | ~20 minutes cook time – Might be less time but can stay warm in the pan for at least 10 minutes

Roasted Garlic Mashed Cauliflower | 70 minutes total time – About 35 minutes to roast the garlic, 15 minutes to boil the water, 10 minutes to cook the cauliflower and 10 minutes to finish the dish

Roasted Vegetables | 45 minutes total time – About 10 minutes to warm the oven and 35 minutes to cook the vegetables

Cook Order & Kitchen Surface

Now I mentally think which dish needs to be cooked first and make a list (a physical list only in the case of Thanksgiving dinner, but it might help you to actually write it out if you are new to this!).

  1. Counter | Complete all mise en place. Chop all the vegetables, onions, and garlic.
  2. Oven | Pre-heat oven and roast garlic
  3. Oven | When garlic is finished, increase temp on oven and put in vegetables to roast.
  4. Stove-Top | Turn on water to boil and boil cauliflower
  5. Grill | Tell Dan to begin burgers
  6. Stove-top | Once cauliflower is boiling, begin mushrooms
  7. Counter | Finish cauliflower mash
  8. Oven | Remove vegetables from oven
  9. Grill | Dan should be bringing the finished hamburgers in now!

Don’t forget to think through with kitchen surface it will be using. You don’t want to have two dishes that need the oven at the same time, and also you don’t want to have 4 pans that need to cook at the same time on the stove-top (yes, there are 4 burners, but I don’t have any pans small enough to actually fit 4 on the stove-top simultaneously). For my kitchen, I like 1 item in the oven with 2 max on the stove-top.

It’s an intense bit of kitchen work, but this meal should come together in less than 90 minutes including prep time. For a complete Paleo/AIP meal with 5 vegetables in it, that’s not too bad!

Plate the Food

On each plate, smear a large spoonful of the roasted garlic cauliflower mash and place the hamburger on the mash. Top the hamburger with balsamic mushrooms and place a serving of the roasted vegetables on the side. Not only with the food taste delicious, but it will look like you are eating at a fancy restaurant. There’s just something about a beautifully plated meal!

Enjoy!

balsamic mushroom burgers

Balsamic Mushrooms

The perfect savory topping for hamburgers or steak! This savory mushrooms are Paleo and AIP-friendly and will jazz up any meal.

Course Dinner, Side Dish
Cuisine AIP, Paleo
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 10 kcal
Author Emily Stauch

Ingredients

  • 1 Tbsp. olive oil
  • 1 small onion chopped fine
  • 8 oz. baby Portobello mushrooms chopped
  • salt & pepper to taste
  • 1 Tbsp. balsamic vinegar to taste

Instructions

  1. Chop the mushrooms into small pieces, whatever size you like to eat. They will shrink when cooked. Chop the onion fine.

  2. Heat a medium skillet over medium-low heat and add 1 tablespoon of olive oil. 

  3. When oil is shimmering, add the onions and cook, stirring occasionally, until the onions begin to sweat and release some moisture.

  4. Add the mushroom to the onions and sprinkle with salt and pepper. Cook until soft and very brown, stirring occasional, about 10 minutes.

  5. Pour vinegar in the pan and scrape any browned bits off the bottom of the pan. Turn off the heat and taste for seasoning. Add salt, pepper, or more vinegar as needed.

Roasted Garlic Mashed Cauliflower

Not eating gluten or grains? No worries! Use this AIP/Paleo mashed cauliflower as a delicious base for your hamburgers, pork chops, meatloaf, steak, etc.!

Course Dinner, Side Dish
Cuisine AIP, Paleo
Prep Time 5 minutes
Cook Time 1 hour
Total Time 1 hour 5 minutes
Servings 6 people
Calories 30 kcal
Author Emily Stauch

Ingredients

  • 1 bulb fresh garlic
  • 1 tsp. olive oil
  • 1 head fresh cauliflower rough chop
  • 1 Tbsp. olive oil
  • salt & pepper to taste

Instructions

Roast the Garlic

  1. Pre-heat oven to 375°.

  2. Keeping the garlic bulb whole, cut off the top 1/4" or so to expose the garlic cloves. Place in the middle of a sheet of aluminum foil, 10"x10", and drizzle olive oil over the cut end of the bulb.

  3. Wrap the foil up around the bulb, pinching it closed at the top. Bake for about 30 minutes or until garlic is soft, brown, and fragrant.

Make Cauliflower Mash

  1. While the garlic is baking, bring water to a boil in a dutch oven (enough to cover the cauliflower, about 3-4 quarts).

  2. Cut off the stem and any green leaves from the base of the cauliflower. Cut the head in half then cut each half into four pieces.

  3. When the water is boiling, add the cauliflower pieces and cook until soft, about 10 minutes.

  4. In a blender or food processor, add 1 tablespoon of olive oil, salt, pepper, whole bulb of garlic (garlic removed from paper), and soft cauliflower. Blend until smooth. Taste and add more salt and pepper as needed.

Basic Grilled Hamburgers

Everybody should know how to make a good hamburger! Salt, pepper and heat are all you need to make a great hamburger!

Course Dinner, Main Course
Cuisine AIP, Paleo
Prep Time 10 minutes
Cook Time 8 minutes
Pre-heat Grill 25 minutes
Total Time 18 minutes
Servings 6
Calories 380 kcal
Author Emily Stauch

Ingredients

  • 2 lb. ground beef high quality, 80/20
  • salt & pepper to taste

Instructions

  1. Pre-heat grill to 600° or there about. A good burger needs HEAT.

  2. While grill is heating, break hamburger into small pieces then portion into 6 burgers, 1/3lb. each. Handle the burger gently. Do not press firmly together. Just push until the patty holds together and no more. A loose pack will allow for a more juicy burger. 

  3. Sprinkle both sides of the burger generously with salt and pepper. Place on a plate in the fridge until the grill is ready.

  4. When the grill is hot, place burgers on grill and shut lid. Cook for 3 minutes. Flip burgers then cook, covered for 2 more minutes. Check the temperature of the meat with an instant read themometer, pull off at 125°. The meat will continue to cook as it rests on the plate. It will rise to 135° to be medium rare when you eat it. 

  5. If you'd like your burger more done, continue cooking but test temperature every 30-45 seconds. It will cook fast. Pull the burger off the grill 10° before your desired doneness (so for well-done, pull at 145°.

 

Basic Roasted Vegetables

Roasted vegetables are so easy and versatile. Consider this recipe a basic recipe and adjust to whatever vegetables you have access to.

Course Side Dish
Cuisine AIP, Paleo
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 4
Calories 102 kcal
Author Emily Stauch

Ingredients

  • 2 whole golden beets peeled and chopped
  • 2 medium sweet potatoes peeled and chopped
  • 2 cups broccoli florets bite size
  • 2-4 Tbsp. olive oil
  • 2 tsp. sea salt
  • 1 tsp. pepper

Instructions

  1. Preheat oven to 450° and line a rimmed baking sheet with parchment paper.

  2. Peel and chop all the vegetables and place into a large mixing bowl.

  3. Drizzle with olive oil, salt, and pepper. Continue to add olive oil until all the vegetables look coated and shiny but oil is not pooling at the bottom of the bowl.

  4. Pour onto baking sheet and arrange in a single layer (use two pans if necessary). Roast for 20 minutes, stir then continue cooking for 15 minutes or until all vegetables are soft.

 

fresh blueberry pie

Paleo Fresh Blueberry Pie

Hi, everyone! Thanks for stopping into Flawed yet Functional today! I’m a huge advocate for owning your health, eating real food, and living a fulfilled life. If you’re curious about my health conditions, read more here, or tasty, healthy recipes click here, or my recent habits for setting up a productive day, click here. Today let’s talk tasty desserts! I’d like to share my Paleo Fresh Blueberry Pie. It is blueberry season in West Michigan, and this cold pie is a staple in our home in the summer.

fresh blueberry pie

West Michigan has a great climate and soil for fruit growing. We (Michiganders) like to do things ourselves around here so there are u-pick fields aplenty by us. So far this summer, I’ve picked strawberries, blueberries, and raspberries. Before winter hits, I’ll have picked apples and maybe cherries…maybe peaches, we’ll see what the summer holds!

My husband grew up loving fresh, cold blueberry pie. Traditionally, it is made with a graham cracker crust, and the blueberries are held together with lemon jello. Well, since we can’t eat gluten anymore and as a Type 1 Diabetic, I want to watch my carbohydrate intake, I wanted to give this family favorite recipe a Paleo and low(er) carb make-over.

My goals for this pie were Paleo-friendly, cut as many carbs as possible (for a dessert that is!), and the fewest, whole ingredients possible. The crust is made of crushed pecans (graham cracker substitute) with coconut oil, and a bit of coconut flour to hold it together. It comes together very much like a traditional graham cracker crust, just different ingredients!

fresh blueberry pie

The gelatin took a quite a few tries to get right. Injecting fresh lemon flavor while still allowing the gelatin to set was trickier than I thought it would be. Come to find out, too much acid messes with the gelatin’s ability to set properly. Who knew?! The ratios in this recipe will set, but you do need to be patient. I recommend making this pie the day before you need it to make sure it is gelled completely.

To sweeten the gelatin, I used powered Stevia to keep the carbohydrate count in the pie as low as possible. If you don’t want to use artificial sweeteners, just add your sweetener of choice. However, it matters to the gelling process when you add it. If it’s a powdered/granulated sweetener, stir it into the gelatin before blooming it in the cold water. If a liquid sweetener (honey, agave, liquid stevia), add it with the boiling water.

This recipe can handle up to 8 cups of fruit. One of my attempts used 8 cups which made for a nicely domed pie (pictured below).

fresh blueberry pie

I decided to knock off a cup of blueberries for the final version to cut some of the carbs. A 7 cup pie is a touch less rounded, see below, but still pretty. If watching carbs isn’t necessary for you, use 8 cups!

Diabetic Tip: Each 1/8th serving of the 7-cup pie has 25 carbs. For me, that’s too much for one sitting so I usually eat a 1/16th slice.

fresh blueberry pie

Once the pie has had plenty of time to set, it will cut into nice pieces. Top with coconut whipped cream if that strikes your fancy and enjoy!

fresh blueberry pie

I hope you enjoy this dairy-free, gluten-free, Paleo fresh blueberry pie! It’s a favorite at our house in the summer and sure to be one in yours too!


What are your go-to summer desserts? Do you bake pies for dessert often? I hear there are people out there who don’t like pie. I, personally, don’t understand such people. Are you one of them?

Paleo Fresh Blueberry Pie

Paleo fresh blueberry pie is light and refreshing, perfect for a summer party! Use freshly picked berries and top with coconut whipped cream for the best summer dessert!

Course Dessert
Cuisine Gluten-free, Paleo
Prep Time 15 minutes
Cook Time 10 minutes
Chilling Time 10 hours
Total Time 25 minutes
Servings 8
Calories 382 kcal
Author Emily Stauch

Ingredients

Crust

  • 2.5 cups pecans crushed
  • 1.5 Tbsp coconut oil melted
  • 1.5 Tbsp coconut flour
  • 1/2 tsp sea salt
  • 1 tsp vanilla

Pie Filling

  • 2 pkts unflavored gelatin, ~5 tsp. Knox brand
  • 2 pkts stevia, ~1 tsp.
  • 2 lemons zested and juiced
  • 3.5 cups water divided
  • 7 cups blueberries

Instructions

Make Pecan Crust

  1. Preheat oven to 350°.

  2. In a medium mixing bowl, add crushed pecans, coconut oil, coconut flour, sea salt, and vanilla. Mix thoroughly. 

  3. Press into an un-greased pie plate firmly on the bottom and up the sides of the plate.

  4. Bake for 10-12 minutes until pecans are fragrant. Set aside to cool completely before filling.

Make Lemon Gelatin

  1. In a glass measuring cup, add the juice from the 2 lemons (~1/2 cup). Then fill up with cold water to make 2 cups total. Pour the lemon juice and water into a small mixing bowl.

  2. In another small bowl, mix unflavored gelatin and Stevia. Gently shake the Stevia/gelatin mixture over the lemon juice/cold water and allow to bloom for several minutes.

  3. Bring 1.5 cups of water to boil then stir into bloomed gelatin. Stir in the lemon zest from the 2 lemons at this time too.

  4. Put the mixing bowl in the refrigerator to partially set before completing the pie. Check every 45 minutes or so. Around the 2 hour mark, it should be slightly thick and beginning to stick to the sides of the bowl.

Assemble the Pie

  1. Place the blueberries in a large mixing bowl and gently stir in the gelatin to coat.

  2. Using a slotted spoon, gently scoop blueberries into the pecan pie crust. Gently move the blueberries around as you add to make them at tight together as possible.

  3. When all the blueberries are arranged in the pie pan, spoon the remaining gelatin over the blueberries to fill any gaps. Fill as many holes as possible without allowing the gelatin to ooze over the sides of the pie pan. You will have gelatin left over.

  4. Chill in the refrigerator for at least 8 hours, overnight for best results.

  5. Serve cold with coconut whipped cream. Enjoy!

Recipe Notes

This recipe has 25 carbs per serving.

wilted bacon summer salad
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Wilted Bacon Summer Salad | AIP and Paleo Recipe

Easy side dishes that don’t heat up my kitchen too much are my go-to’s in the summer. My favorite summer meal is meat on the grill (cooked by my hubby!) and two vegetable sides that do not take too long to cook. If my oven is on for longer than 30 minutes, my kitchen gets boiling hot. Yours too? Wilted bacon summer salad comes together in under 20 minutes, making it perfect for my summer dinner prep! Also, this is a one pan side dish! Fewer dirty dishes is always a win!

wilted bacon summer salad

**Disclaimer: This recipe is not mine originally. I simply tweaked it to make it fit into my AIP/Paleo diet. Zach and Anne Gembis get all the credit for introducing me to this tasty salad!**

Let’s take a look at how to make this super easy summer salad!

First, cook the bacon in a large skillet to your desired crispiness. I like mine quite crispy, borderline burnt some would say, in fact, I see nothing wrong with burnt bacon. The black parts taste great!

Cooking Tip: Use a larger pan than you need for these few slices of bacon and green onions. That way when you add the lettuce to wilt, there will be plenty of room!

wilted bacon summer salad

Remove the bacon when it is to your desired doneness, but leave the rendered fat in the pan! This is the foundation of the dressing for the salad! Toss in the green onions to wilt for about 30 seconds then stir in the coconut sugar until melted and onions are kind of caramelized.

wilted bacon summer salad

When the onions and sugar have cooked for a couple minutes, pour in the apple cider vinegar and water. Stir to deglaze the pan, scraping up any wonderful bacon or onion bits stuck to the bottom of the pan.

wilted bacon summer salad

Finally, add the chopped lettuce and crumbled bacon to the pan. Stir to coat the greens and allow them to wilt. I usually leave the heat on if I’m using a more sturdy lettuce, like romaine, but turn the heat off if using a more fragile lettuce. Taste and add more apple cider vinegar if necessary then serve warm!

wilted bacon summer salad

This is a super simple side dish that comes together in a flash. And if you are looking to eat more leafy greens, look to wilted salads! A wilted salad cuts the volume way down allowing you to eat more without even noticing!

Cooking Tip: The original recipe, as given to me by my friends, would use a leafy, fragile green like butterhead or royal red lettuce. I like it that way too, but lately, I’ve been using a mix of red and green romaine with a small amount of butterhead. The ratios are about 3 parts romaine to 1 part butterhead. What I like about using romaine is it is more sturdy and holds up better as leftovers.

The perfect summer meal for me is pork chops on the grill with a side of wilted bacon summer salad and green beans. This combination is an AIP/Paleo 30 minute meal! They do exist! (However, you do need 2 cooks to accomplish this in 30 minutes: 1 on the grill and 1 in the kitchen)

Wilted bacon summer salad is a quick summer side dish that complements any meat you toss on the grill. Pair it with hamburgers, pork chops, steak, or chicken. It is delicious with any meat. The best part is you will eat tons of greens without noticing! Enjoy this yummy, warm side salad today!

 

wilted bacon summer salad

Wilted Bacon Summer Salad

A warm, wilted salad perfect for those fragile (and not so fragile) lettuces that pop up in late spring and summer. Serve this delicious salad alongside any grilled meat for a quick summer meal!

Course Dinner, Lunch
Cuisine AIP, Dairy-free, Gluten-free, Grain-free, Low-Carb, Paleo
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 80 kcal
Author Emily Stauch

Ingredients

  • 4-5 slices bacon
  • 6-8 cups lettuce, romaine or fragile chopped
  • 5 green onions rough chop
  • 1.5 Tbsp coconut sugar
  • 3 Tbsp apple cider vinegar
  • 1.5 Tbsp water

Instructions

  1. In a large skillet over medium-low heat, cook bacon until desired crispiness. Remove bacon from pan to cool on paper towel lined plate.

  2. In the same skillet with bacon drippings, add roughly chopped green onions to cook for 30 seconds.

  3. Add the coconut sugar to the green onions and cook stirring occasionally until sugar is melted and onions wilted, about 1-2 minutes.

  4. Add apple cider vinegar and water to the skillet and stir to deglaze the pan.

  5. Stir in lettuce to wilt, 1-2 minutes. While lettuce is wilting, crumble the bacon and add to the skillet. Taste for more vinegar.

  6. When lettuce is wilted to your liking, remove from heat and serve immediately. 

Status

Cinnamon Spice Sun Tea | Sugar-Free, Dairy-Free, Gluten-free, Guilt-free Paleo Summer Drink

Welcome to Flawed yet Functional!

If you’ve wandered over for the first time, I like to encourage my readers to live a healthy life in the food they eat, how they care for their home, and manage their long-term health. Today I want to chat about drinks. Tasty beverages can run up our calorie and carbohydrate count quick, fast, and in a hurry: 70 carb, 440 calorie frappuccino, anyone? Delicious, refreshing summer drinks don’t have to break your diet! Cinnamon spice sun tea is refreshing and has no sugar, dairy, gluten,or even carbs in it. It’s a guilt-free summer pleasure. Bring back sun tea!

Cinnamon Spice Sun TeaNow I haven’t made sun tea since I was a kid, and I had to make several batches before I landed on a strength that I liked the best. So I’m going to show you step by step because you just might be like me and not know/remember how to make this super simple drink!

First, you need Harney & Son’s Cinnamon Spice loose leaf tea, a gallon glass jar with a lid, and water. That’s it! You are going to be amazed how such a simple process and ingredients can produce such a delicious beverage! I’m not exaggerating, folks. You just have to try this! (I just saw you can subscribe to have it delivered at any frequency! Ha! I think I might need this!)

Cinnamon Spice Sun Tea

Scoop 5 tablespoons of loose leaf tea into the gallon jar and fill with filtered water. I use the filtered water from my refrigerator.

Have I mentioned yet that my husband and I are go big or go home people? We have actually tested whether filtered water or tap water actually make a difference in tea brewing. I’m here to testify it does. Filtered water produces a brighter, truer flavor from the tea. I’ve even tried leaving tap water sitting out overnight to let the chlorine evaporate, and the filtered water was still better. Now you know.

Cinnamon Spice Sun Tea

Screw the lid on tight so bugs can’t get in and set that jug in a nice sunny spot! Make sure it is a spot that will get sun for 4-6 hours. If I make sun tea in the morning, I put it on my front step; if in the afternoon, I put it on the back deck. Just take note of the sun before putting it out.

Cinnamon Spice Sun Tea

Let the tea do its thing in the sunshine for 4-6 hours. I usually stop at 4 hours, but I have forgotten it outside for more than 6. The timing is loose, but at least 4 hours is needed.

Cinnamon Spice Sun Tea

Bring that sweet nectar inside and strain out the tea leaves. I use a fine mesh strainer with a paper towel lining it. Cheese cloth would be the proper item, but you work with what you have! The mesh strainer works ok by itself, but it does let a small amount of sediment into the tea.

Cinnamon Spice Sun Tea

Pour into a pitcher, chill, and enjoy!

Cinnamon Spice Sun Tea

I have been drinking this like its my job this summer. As you know, I like my hot drinks in the morning, but once the summer the summer heat hits, I just can’t do hot tea or coffee. I’ve switched to cinnamon spice sun tea, and it is that refreshing kick I love in the morning!

Sun tea is super easy! You just need tea, water, sun, and time. If you usually put sugar in your tea, I think you will be pleasantly surprised, no shockingly surprised, by how good cinnamon spice sun tea is without sugar. It will be your new favorite, I guarantee it!


What is your go-to refreshing summer drink? Are you a tea drinker? Sweet or unsweet? Any other low-carb summer drink suggestions?

Cinnamon Spice Sun Tea

Sun tea is the perfect, guilt-free summer drink! Brewing in the sunshine lends for a mellow, mild flavor that is delicious and refreshing.

Course Drinks
Cuisine AIP, Low-Carb, Paleo
Prep Time 5 minutes
Cook Time 4 hours
Brewing Time 4 hours
Total Time 4 hours 5 minutes
Servings 8
Author Emily Stauch

Ingredients

  • 5 Tbsp cinnamon spice tea loose leaf
  • 1 gallon water filtered

Instructions

  1. In a one gallon glass jar, add the cinnamon spice loose leaf tea.

  2. Fill the jar with filtered water and secured with a tight-fitting lid.

  3. Place in the sun, outside, for 4-6 hours.

  4. Filter out the tea leaves by pouring the tea through a fine mesh strainer lined with a paper towel or cheese cloth.

  5. Pour into pitchers, chill, and enjoy!

Recipe Notes

Zero carbs, zero calories this is the perfect guilt-free summer drink!

Paleo Fresh Strawberry Pie
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Paleo Fresh Strawberry Pie

Happy Independence Day! I hope you have a wonderful day off today filled with great food, family, friends and being grateful for the freedom we have. I’ve been working on my fresh fruit pies for several years now, and I think fresh strawberry pie to be the perfect dish to pass at a fourth of July picnic! I tweaked my traditional fresh strawberry pie this year to be as low-carb as possible and eliminating gluten and dairy from the crust. The result is a guilt-free pie that tastes like biting into fresh strawberries. I hope you enjoy this Paleo fresh strawberry pie!

Paleo Fresh Strawberry Pie

While I don’t have a sweet tooth like I did before the Autoimmune Protocol, I still love dessert. Who doesn’t?? I make fresh fruit pies like this one every summer with each fruit that we pick throughout the season. Before going gluten-free, I would make a graham cracker crust and use a box of jello to hold the fruit together. Those days are long gone, so I needed to revamp our summertime favorite pie.

This year I challenged myself to make a gluten-free, dairy-free fresh strawberry pie with the fewest carbs possible. This means no added sugar in the crust and using stevia to sweeten the strawberry filling. While strawberries are a good fruit for diabetics and fairly low glycemic, they are still a fruit which means sugar. I’m so proud to share that this Paleo Strawberry Pie only has 12 carbs per serving! For a dessert, I call that a major win!

Instead of a graham cracker crust, I blended up pecans into a coarse meal then mixed it with coconut oil, coconut flour, salt, cinnamon, and a flax seed egg. Then I baked the  crust as usual at 350° for 10 minutes until smelling toasty and slightly browned. No gluten, no dairy, no problem!

Paleo Fresh Strawberry PieMy fresh fruit pies are usually heaped with fruit, and unfortunately, this one was a tad flat. If you’d like a more heaped pie, add 1-2 cups of fruit. I used about 6 cups, but I think 8 would have been better.

Paleo Fresh Strawberry Pie

For the filling, I used unflavored gelatin sweetened with stevia and fresh strawberries. That’s it, just 3 ingredients! Gelatin is good for healing the gut, so there’s no reason to feel guilty for eating gelatin…unless it’s filled with sugar! Since I used stevia to sweeten the gelatin, the major source of carbs for this dessert is only the strawberries themselves.

When the pie crust has cooled completely and the prepared gelatin is a thick water consistency, stir the strawberries into the gelatin, gently, coating all the strawberries. Then use a spoon to gently scoop the coated strawberries into the pie crust. Arrange as necessary then pour the remainder of the gelatin over the berries, focus on filling any holes in the berries.

Paleo Fresh Strawberry Pie

Refrigerate for at least 6 hours. Don’t cut in sooner! The gelatin will not be set! Ask me how I know…the first fresh pie of each summer is usually consumed before it has set. It’s more like a fresh berry crumble. It’s just so hard to wait! If you give the gelatin time to set, the slices of pie will hold together perfectly!

Paleo Fresh Strawberry Pie

Let me explain the flavor of this Paleo fresh strawberry pie so you won’t be surprised when you try it. It tastes like fresh strawberries with a crunch of cinnamon pecans. It does NOT taste like sugary strawberries nor candied pecans! While this is preferable to me, I like to let the natural flavors shine, I realize this is not the goal of most people making fresh strawberry pie. This is a light, very fresh summery dessert that you can enjoy while on the Paleo diet. I hope you enjoy it!

Paleo Fresh Strawberry Pie

Paleo and low-carb (only 12 carbs per serving!), this gluten-free, dairy-free dessert is the perfect addition to your summer get togethers!

Course Dessert
Cuisine Dairy-free, Gluten-free, Paleo
Prep Time 20 minutes
Chilling Time 6 hours
Servings 8
Calories 202 kcal
Author Emily Stauch

Ingredients

Pie Crust

  • 1 Tbsp ground flax seed
  • 1-1/2 Tbsp water
  • 1-1/2 cups chopped, raw pecans
  • 1 Tbsp coconut oil melted
  • 1 Tbsp coconut flour
  • 1/8 tsp sea salt
  • 1/2 tsp cinnamon

Pie Filling

  • 2-1/2 tsp unflavored gelatin 1 packet
  • 3/4 tsp powdered stevia
  • 6-8 cups fresh strawberries hulled and halved
  • 1-3/4 cups water divided

Instructions

Prepare Gelatin

  1. Mix stevia and unflavored gelatin in a small mixing bowl. Shake gelatin and stevia mixture over 1 cup of cold water and allow a few minutes to bloom.

  2. Meanwhile bring 3/4 cup of water to a boil. Pour boiling water over bloomed gelatin water and mix thoroughly.

  3. Place gelatin in the refrigerator until the consistency of thick water, about 1 hour.

Pie Crust

  1. In a small bowl, mix 1 Tbsp of ground flax seed with 1.5 Tbsp of water, allow to sit and thicken (about 5 minutes) while the rest of the crust is prepared.

  2. Preheat oven to 350°.

  3. If starting from whole pecans, then use a blender or food processor to chop raw pecans into a coarse meal. 1.5 cups of chopped pecans are needed for the pie crust. Pour pecans into a mixing bowl. 

  4. Add coconut oil, coconut flour, salt, cinnamon, and flax seed egg. Mix well then press into a glass pie plate.

  5. Bake at 350° for 10-12 minutes or until the crust smells nutty and slightly browned. Allow to cool completely.

Pie Filling

  1. Place halved strawberries in a large mixing bowl. Pour the chilled, thickened gelatin over the strawberries. Gently stir to coat.

  2. Using a spoon, gently spoon the coated strawberries into the cooled crust. Arrange the strawberries as desired. Then pour any remaining gelatin over the strawberries.

  3. Cool in the refrigerator for at least 6 hours or until completely set. Slice and enjoy!

Recipe Notes

12g carb per 1/8th slice of pie.

Paleo Chicken Broccoli Salad
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Chicken Broccoli Salad | Paleo Lunch Recipe

So I like to cook, and I cook a lot. However, not everyone is like me (weird, right?). Lately I’ve been talking with people who want or need to change their diet, but the thought of spending all day in the kitchen prohibits them from moving forward. I totally get that. Not everyone has the luxury of being home most of the day to prepare meals, and even if they are home, the kitchen might not be their favorite place. With that in mind, my recipe posts are going to be heading down the quick and easy route for a while. From college student to working parents with kids, you can eat healthier food! A delicious and healthy dinner or lunch can be on the table in under 30 minutes. Today, let’s make Paleo Chicken Broccoli Salad!Paleo Chicken Broccoli Salad

This meal is very simple and quick to put together if you have cooked chicken on hand. I plan Paleo Chicken Broccoli Salad into my menu plan for a lunch or dinner after I roast a whole chicken or make skillet chicken thighs. I double the meat we need for that meal, planning to use the leftover meat to make chicken broccoli salad the next day.

Prep Tip: Don’t have leftover chicken on hand? Pick up a rotisserie chicken from the grocery store on your way home!

Chop all the vegetables, meat, and grapes into bite sizes that you like. If you prefer smaller pieces, cut them small! If you like big bites, just give them a rough chop! Meals like this are very easily adapted to your own preferences. Don’t feel like you have to do it my way exactly, do you!

Paleo Chicken Broccoli Salad

Mix up the vegetables, fruit, and chicken with plain almond yogurt (I used this kind), lemon juice, salt, and pepper. Don’t skip the lemon juice! Almond yogurt has less tang than dairy yogurt. The salad really needs the citrus zip that lemon juice provides. I used 1 cup of almond yogurt but adjust to your creaminess preferences.

Paleo Chicken Broccoli Salad

Chop, mix, serve. That’s it! I serve mine with fresh fruit and veggies on the side. Sometimes I use almond crackers (My favorites here!) or pork rinds to scoop up the salad other times, I just use a spoon!

Paleo Chicken Broccoli SaladPaleo food doesn’t have to be time-consuming. With a little planning, this delicious lunch can be on the table in under 30 minutes (I’m being very generous with the time. Thirty minutes gives plenty of time for chopping fresh fruit and veggies for the sides!)! Enjoy this diary-free, gluten-free Paleo chicken broccoli salad today!


Does the kitchen-time of Paleo and Autoimmune Protocol diets scare you too? Would easy recipes give you more confidence to change your diet? What are you favorite dishes that you’d hate to give up if you changed the way you eat?

Paleo Chicken Broccoli Salad

A Paleo spin on classic Chicken Salad. Almond yogurt and a bit of lemon are the key to this creamy, cold lunch that is dairy-free, soy-free, gluten-free, and egg-free!

Course Lunch, Salad
Cuisine Low-Carb, Paleo
Prep Time 10 minutes
Total Time 10 minutes
Servings 6
Calories 244 kcal
Author Emily Stauch

Ingredients

  • 4 cups cooked chicken chopped
  • 1 cup raw broccoli florets small chop
  • 1 cup red onion fine chop
  • 3/4 cup grapes halved
  • 1/2 cup raw pecans chopped
  • 1 tsp sea salt to taste
  • fresh ground pepper to taste
  • 2 tsp lemon juice
  • 1 cup almond milk yogurt plain

Instructions

  1. Chop chicken, broccoli, red onion, grapes, and pecans. Place in large bowl.

  2. Mix in salt, pepper, lemon juice, and almond yogurt. Taste and adjust seasoning as desired.

  3. Serve with fresh vegetables, fruit, and gluten-free crackers. Enjoy!

Recipe Notes

7 carbs per serving

 

quick skillet chicken thighs
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Quick Skillet Chicken Thighs | AIP Paleo Recipe

I don’t talk about my home life much on the blog so let me give you a little background. I am a homeschooling, stay-at-home mom to two boys ages 3 and 4. I’ve been married to Dan for almost 12 years, and we love food. However, life is busy just like any family, so as much as I love to cook and cook complex meals, I need easy meals too! Quick skillet chicken thighs were born out of a desperate rush for dinner time one night. Change up the spices to your liking to create your own simple entree for dinner. Add a couple vegetable sides, and you’ll have a complete meal, full of nutrients, in under 30 minutes flat.

quick skillet chicken thighs

To begin, you must have thawed, bone-in chicken thighs. If you freeze your meat, take it out of the freezer the day before and let it thaw in the refrigerator. Rushed on time? Take the meat out of the freezer several hours before dinner and submerge in a bowl of room temperature water until thawed. This works best if the package stays completely under water. Place a bowl filled with water on top of the package of chicken to hold it down.

Rinse the chicken thighs under cold water then pat dry and lay on a clean plate. Here’s a time saver: skip mixing a spice blend in a separate bowl. Drizzle the olive oil over all the thighs then sprinkle each spice somewhat evenly over the thighs. Remember, we’re saving time here, no need to be too perfect!

quick skillet chicken thighs

Then pick up each thigh and rub the oil and seasoning on all sides of the skin and meat. Pick up as much seasoning that has fallen to the plate as you can. Don’t want to lose any of that delicious flavor!quick skillet chicken thighs

Heat 1 tablespoon of olive oil in a cast iron skillet over medium-high heat. When the oil is shimmering but not smoking, place the chicken thighs in the pan, skin down. Cook uncovered for about 7 minutes or until skin is very brown and crispy.quick skillet chicken thighs

Turn the thighs over and cook uncovered until the internal temperature reaches 165°. (Don’t have a meat thermometer? I love and use this one on a daily basis. Yes, it’s an investment, but I’ve had this one for over 5 years. Worth it!)quick skillet chicken thighs

For my dinners, I try to serve two vegetables and a meat dish. While the chicken was cooking, I roasted some asparagus and sauteed Chayote squash on the stove top. What is a Chayote squash, you ask? I had no idea either! It’s one of my son’s findings/requests on a recent shopping trip. I loosely followed this recipe using lime juice instead of red wine vinegar and omitting the crushed red pepper. Plate up your crispy thighs and vegetables and enjoy!

Roasting vegetables takes time. Here are a couple easy vegetable sides that are quick to make:

  • Frozen green beans – Costco sells a giant bag of organic green beans for about $6. Place in a sauce pan with 1/4″ of water in the bottom. Boil and stir occasionally for a couple minutes until heated through. Drain and season with olive oil, salt, and pepper.
  • Bagged salad mix – Grab a bag of pre-mixed greens from the grocery store, pour in a bowl and top with oil and vinegar. If you have extra time, chop any fresh veggies you have on hand and toss on top.
  • Raw carrots – Wash thoroughly then slice into sticks.
  • Pickles and olives – This is our go-to combination at lunch time. Quick as opening a jar and scooping out!
    quick skillet chicken thighs

A quick dinner doesn’t mean sacrificing nutrition and quality! With very little planning (just thawing the chicken!), you can get a couple vegetables and these quick skillet chicken thighs on the table in less than 30 minutes. Enjoy!


What are your go-to quick meals? Have you tried any unusual vegetables lately?

Quick Skillet Chicken Thighs

An AIP, Paleo, low-carb entrée that will please the whole family. Crispy chicken skin, does it get any better than that?

Course Dinner
Cuisine AIP, Gluten-free, Low-Carb, Paleo
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4
Calories 239 kcal
Author Emily Stauch

Ingredients

  • 4 bone-in chicken thighs with skin on
  • 1 tsp. sea salt
  • fresh ground pepper to taste
  • 2 tsp. dried rosemary
  • 1 tsp. thyme
  • 2 Tbsp. olive oil, plus more for cooking

Instructions

  1. Rinse chicken thighs under cold water. Pat dry with paper towel. Set on plate.

  2. Sprinkle with seasoning and olive oil. Rub spices on all sides of the chicken.

  3. Heat a cast iron pan over medium-high heat with 1 tablespoon of olive oil in pan.

  4. When pan is hot and oil is shimmering, lay chicken in pan, skin side down. Cook for 7 minutes or so. Turn over when skin is very brown and crispy. Cook on other side for 6-8 minutes or until internal temperature reaches 165°.

quick skillet chicken thighs

pan-fried sage pork chops
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Pan-Fried Sage Pork Chops | AIP Paleo Recipe

You know those flavors that just stick with you from your childhood? There are certain dishes that just hit me as the ultimate in flavor and comfort food. My mom’s broiled pork chops are one of them, and it’s the sage in the dredge that just gets me. I haven’t attempted this recipe in a LONG time because it calls for cornmeal and flour. Well, I put my big girl pants on and figured out how to make this breaded pork chop AIP and Paleo friendly. These revamped pan-fried sage pork chops turned out fantastic!

pan-fried sage pork chops

The original recipe called for a dredge mixture of spices, cornmeal, and flour. I couldn’t think of an ingredient that would create the texture of cornmeal, but using coconut flour in place of wheat flour worked just fine.

pan-fried sage pork chops

Fry the pork chops in a hot pan with melted coconut oil. The meat does not need to be submerged in oil. This is not deep frying. I put about 1/2 cup of coconut oil in the pan, and it worked just fine. Only turn the pork chops once so that beautiful crust has time to form.

pan-fried sage pork chops

To complete this meal, add a starchy and low-starch vegetable. I chose roasted broccoli and sweet potatoes (my go to). Enjoy your delicious, healthy meal!

pan-fried sage pork chops

What is your favorite recipe from your childhood? Do you have certain flavors that you just love to this day?

Pan-Fried Sage Pork Chops

AIP, Paleo comfort food at its best! Quick to cook and delicious, the whole family will enjoy this entrée!

Course Dinner
Cuisine AIP, Low-Carb, Paleo
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 4
Calories 185 kcal
Author Emily Stauch

Ingredients

  • 4 center cut pork chops
  • 1/2 cup coconut milk full fat
  • 1/4 cup coconut flour
  • 1 tsp sea salt
  • 1 tsp sage
  • 1/2 tsp onion powder
  • 1/2 tsp fresh ground black pepper
  • 1/2 cup coconut oil for frying, maybe more

Instructions

  1. Pour the coconut milk in a shallow bowl. Be sure to shake/stir it first to incorporate the fat back in.

  2. In another shallow bowl, mix the coconut flour, sea salt, sage, onion powder, and black pepper to make the dredge.

  3. Heat the coconut oil in a cast iron or heavy bottomed pan over medium-high heat.

  4. Dip the pork chop in the coconut milk, on both sides. Then dip in dredge, covering all sides. Place in hot pan. Repeat for the rest of the pork chops.

  5. Cook over medium-high heat for 5 minutes then flip over when bottom is browned nicely. Cook for another 5 minutes or until the internal temperature reaches 165°. Do not flip multiple times so that the crust has time to form on the pork chop.

Recipe Notes

This recipe has 3g of carbohydrates per serving.

pan-fried sage pork chops

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Bratwurst & Roasted Veggies | Paleo, One Pan Recipe

Even though I love to cook, I am following one of the strictest diets out there, and I need an easy dinner every now and then! This one pan dinner includes all the meat and veggies you’ll need for a meal. I serve it just like this or, if I have time, chop up some fresh fruit while the meal bakes. It’s super simple and tasty. Try this bratwurst and roasted veggies dinner today!

Meat is a staple in my diet, and I especially love sausages. However, the Autoimmune Protocol is very particular about which spices can be eaten. Some spices, like the nightshade family (i.e. paprika, chili powder, cayenne pepper), are inflammatory. The whole point of the Autoimmune Protocol is to reduce the inflammation in the body and allow it to heal. So these spices are not allowed.

When purchasing flavored meat at the store, it is hard to tell what spices are used because often the last ingredient on a sausage package is “spices.” Well that tells me a whole lot!

To keep my body as clean as possible, my husband and I have started grinding and making our own sausages so we have complete control over the spices in our meat. For this recipe, I used our own homemade bratwurst which is a traditional German spice blend. The bratwurst is not Autoimmune Protocol approved; it has mace and mustard seed in it. I have successfully reintroduced these seed and fruit based spices into my diet though. Woohoo!

If you are looking to make this meal Autoimmune Protocol approved, replace the bratwurst with kielbasa.

Now let’s look at how to make this meal!

Chop Vegetables and Toss with Oil and Spices

Peel the sweet potatoes and chop into 1″ chunks. Rinse the Brussel sprouts, peel off any wilting/brown leaves, trim the stem, and slice in half. Chop an onion into large pieces. Place all vegetables in mixing bowl and stir in oil and spices until even coated.

Vegetables with Spice and Oil

Spread in Single Layer on Pan and Bake

Bake only the vegetables for 20 minutes or so to get the cooking process started. The bratwurst will cook faster than these hearty vegetables, so adding the bratwurst later will avoid overcooking and drying out the meat.

roasted vegetables

Add Bratwurst and Bake Until Fully Cooked

Lay the bratwurst in any open space in the pan. If your pan is very full, the brats can go right on top the vegetables, they won’t hurt anything! Return the pan to the oven for another 20-25 minutes.

bratwurst one pan dinner

Test Bratwurst for Doneness

After about 40 minutes of total baking, use a meat thermometer to check the temperature of the bratwurst. They should be 165° before removing from the oven. Poke the sweet potatoes with a fork too. They should be soft when fully cooked.

one pan bratwurst veggie bake

Enjoy your Simple, healthy dinner!

brat veggie bakeOptions

If your brats are looking a little pale, put them under the broiler or sear on a pan on the stove to add color. Remember that temperature, not color, is an indicator of fully cooked meat. Trust your thermometer!

Use pre-cooked brats if pale meat bothers you! The color will be more brown as you’d expect, but be sure to adjust the cook time if you don’t use fresh bratwurst. Pre-cooked brats only need to be warmed in the oven. Bake the vegetables for 30-35 minutes then add the pre-cooked brats for the last 10-15 minutes.

Think outside the recipe for vegetables. Butternut squash, broccoli, cauliflower, and asparagus are all great alternatives!

For faster prep time, use pre-cut broccoli florets or even frozen cubed butternut squash. The texture might be a little off on the squash, but it will make getting the meal in the oven so much quicker!


Quick prep and minimal dishes make this meal a winner for me. Oh and it’s delicious; that’s a win too! What other one pan meals do you make for dinner?

Bratwurst with Roasted Sweet Potatoes & Brussel Sprouts

Paleo, one-pan dinner! This simple, healthy meal is a simple as chopping, tossing in oil and seasoning and baking! Perfect for a busy weeknight!

Course Dinner
Cuisine Dairy-free, Gluten-free, Grain-free, Paleo
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 4
Calories 430 kcal
Author Emily Stauch

Ingredients

  • 4 large bratwurst links fresh
  • 4 medium sweet potatoes, about 4 cups chopped peeled and large cubed
  • 1 lb. Brussel sprouts cleaned, trimmed, halved
  • 1 large onion large chop
  • 1-2 Tbsp. olive oil
  • 1-1/2 tsp. sea salt
  • 1 tsp. garlic powder
  • 1/2 tsp. onion powder
  • fresh black pepper to taste

Instructions

  1. Preheat oven to 400° and line a rimmed baking sheet with parchment paper.

  2. Peel the sweet potatoes with a vegetable peeler. Chop into 1" cubes. Place in large mixing bowl and set aside.

  3. Rinse Brussel sprouts under cold water. Peel off any brown or wilted outer leaves. Trim the stem and cut sprout in half. Add to mixing bowl with sweet potatoes.

  4. Add olive oil, sea salt, garlic powder, onion powder, and black pepper to mixing bowl. Stir to evenly coat. Add more oil as necessary. The vegetables should look shiny but not so much oil that it pools at the bottom of the bowl.

  5. Spread vegetables in single layer on parchment lined pan. Bake for 20 minutes.

  6. Remove pan from oven and place bratwurst on pan. Return to oven and bake for an additional 20-25 minutes or until vegetables are soft and bratwurst reaches an internal temperature of 165°.

  7. Serve warm and enjoy!

Recipe Notes

  • 27g carbohydrates per serving
  • If using pre-cooked bratwurst, roast vegetables until almost done, about 30-35 minutes then add bratwurst to the pan for 10-15 minutes to warm and finish the vegetables.