Paleo Plan

A Super Quick, Delicious Paleo Breakfast

smoked salmon, eggs, orangeI know that a lot of people – Paleo or not – struggle with breakfast because it can be a time consuming process. Frying up eggs, makin’ the bacon, and adding veggies in there can take a while. Even No Oat Oatmeal and things like that can be a hassle.

I wanted to let you know about the super quick Paleo breakfast I’ve been eating lately. Time is always of the essence in my life, and I’d rather be doing other things than cooking, to tell you the truth. So my breakfast has always been a delicate combination of hard-packed nutrition and brevity.

For the last 3 months, I’ve been eating hard-boiled eggs, smoked salmon, and a cutie (small orange) every morning.

No cooking involved – it takes me about 3 minutes to prepare my breakfast. I suppose you need to like all the ingredients, but I also suppose you could sub out the smoked salmon for roasted turkey slices, pre-cooked bacon, salami, or some other kind of smoked fish. I don’t even love either hard boiled eggs or smoked salmon on their own – they’re just REALLY good together.

So, to make this a quick process, I just hard boil a dozen eggs a couple times a week so they’re always in the fridge for my husband and me. The thing with hard boiled eggs is that sometimes they’re really hard to peel, which is time consuming. I’ve discovered that the longer you cook them, and the longer you let them sit in the water, the easier they are to peel. I can get my peel off in about 4 pieces with no nitpicking involved.

How to cook hard boiled eggs to they’re easy to peel…

So basically, you want to boil them on medium high/high for about 20 minutes and then let them sit in the water for about a half an hour. This may mean to some people that they’re “overdone”, but it doesn’t bother me. They taste the same – they’re just easier to peel.

Then just stick them back in the carton they came in, write a big “HB” on it (for “hard boiled”), and forget about them until you need them. You can do this while you’re watching TV or making dinner or whenever you’re hanging around the house.

Smoked Salmon

The smoked salmon you just take out of the container and put on your plate – try to make sure it’s wild caught or at least sustainably farmed. Then you lay pieces of smoked salmon over the top of your egg after each bite and eat them as one delicious combination made in heaven.

photo 1 (11)

I usually get this kind from Whole Foods or the wild caught if they have it.

salmon

I eat 2 eggs and about 2 ounces of smoked salmon every morning, plus a cutie at the end, so that’s only about 295 calories. It’s surprisingly filling, though.

Here’s the nutritional breakdown from MyFitnessPal.com.

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The other cool thing is that there are about 300mg of omega-3 fatty acids in this breakfast, which can go a long way if you’re eating it every day.

Cost Analysis

  • I guess this isn’t quite as cheap as a bowl of cereal or something, but health isn’t free, right? Here’s what it costs to eat this every morning.
  • I buy pastured eggs for $5.99 a dozen, so 2 eggs is about $1.
  • The salmon, as you can see on the photo, is about $5-$6 for 4 ounces. I eat 2 ounces every morning, so that’s $2.50 to $3.
  • You can buy a few pounds of cuties – or about 15 of them – for around $4. So one cutie is about $.26
  • All in all, that’s about a $4 breakfast. Not bad.

So that’s my simple breakfast! I hope you try it out, and please let us all know in the comments what your own quick and nutritious breakfast is!

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22 Comments

  1. Kelly Klassen

    I don’t have a quick breakfast so thank you so much for this!! Love your newsletter.

  2. You don’t have to boil them for 20 minutes. Just cover (or mostly) the eggs with water in a pan. Bring the water to a rapid boil. Turn the heat off. Let the eggs sit in the hot water for 20 minutes. That’s it! They’re done and they peel like a dream.

  3. Looks delicious! Thanks for this post! It’s hard to find quick Paleo breakfast (especially when I run out of the pumpkin muffins!). I LOVE smoked salmon. Can’t wait to try it.

  4. Thanks but we don’t eat boiled eggs. Just get organic whites. My husband has stents. We try to cut down on cholesterol. But he is not on any medicines because we eat so healthy. I hate fish. But he loves Salmon. So I could do that with him and egg whites. And oranges we eat every day.

  5. Well, if anyone’s put off by the cost, they should price out a breakfast and coffee at McDonald’s!

  6. Please check with Neely to get the rest of the story. Egg yellows provide the real nutrition in the egg and they do NOT raise your cholesterol (that’s an unfortunate myth). My Dad got stents at 85, enjoyed whole eggs
    daily, and lived to nearly ninety five!

  7. heidi Bailey

    I am not a fish eater, what can I replace salmon with?

  8. Hi Neely,
    What a terrific breakfast, I am sure I would love it, and certainly
    the quickness is appealing! I kinda threw the lox out with the bagel,
    but this combo sounds like a lovely way to reconnect with smoked fish.

    I never leave home without at least one Cutie (or wannabe); an even
    better invention than ‘sliced bread’.

    BTW, I promised an update on my “Success Story” on my
    70th birthday, (4/17) and intend to deliver.

    Let’s see pictures of you and the rocks soon, okay? xoxo

  9. Super breakfast and actually not expensive at all considering the amount of nutrition on your plate. I have a sensitivity to salmon but could substitute another fish. I’m going in to boil some eggs in the next few minutes.

  10. Sherry

    I don’t cook my eggs that long (boil them for about 13 minutes) and then put them in cold water (I add ice to be really cold). The ice water prevents that green ring between the yolk and the white. Also, on the difficulty peeling, for me, I have found fresher eggs have no problems, it’s the ones that you may have had for a little longer before you boiled them that seem to be difficult… appreciate your blog and recipes! Another hint, boil the water before you add the eggs (I then use a slotted spoon to drop them in the water) and if you poke a very tiny hole (I use a sharp metal cake tester) in the bigger end of the egg, the egg won’t explode or have egg come out of the hole into the water. For some reason if you poke the hole in the smaller end you get to enjoy watching you egg white leak out into the water.

  11. Best way to hard boil eggs is to put them in the oven in a muffin tin, 350 degrees for 30 minutes. Place in ice water immediately when out of the oven. They peel easily, no boiling water to watch!

  12. Hi Neely, Thank you so much for this post. Good reminder to try something else and get past the bacon! Excellent idea for post-gym, at-work breakfast. Could even add avocado, when in season, for a little more fat if trying to stay keto. Mmmm… going for lunch now! Cheers, Helen

  13. Eggs are supposed to be coddled. I have a friend who boils them a long time. They taste rubbery then.

  14. Why is the hole poked in the egg at all? Why would you want the egg white to leak out?

  15. Marianna Kiva

    This type of breakfast looks healthy and I certainly would love to have it every morning. I guess I’m lucky my husband smokes fish and makes lux therefore I do have this kind of fish every day and hard-boiled egg ,wtch I lov;e it’s easy ,it’s absolutely quickly and I feel like I’ve done something good for myself.

  16. Karen Lovering

    Love this breakfast too.

  17. do you know how much sodium in that brand of smoked salmlon?

  18. I’m concerned that the salmon might be too salty? I know many of them packaged as ‘smoked’ are and I end up drinking water for hours. :)

  19. Bonnie

    That is a great sounding breakfast; I’m looking forward to trying it tomorrow morning. Thank you for your blog.

  20. Hard-boiled egg labeling trick: just before I put them back into the fridge, I pencil and X on each egg. Hubby knows to look for the X. That way, I can even combine uncooked and hard-boiled eggs in the same container to save space. Thanks for sharing the breakfast idea!

  21. Nothing better than a good quick breakfast when you’re in a hurry, and thanks for the nutrition table as well!

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