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CrockPot Egg & Veggies Breakfast Casserole

I seriously love eggs. I can eat them so many ways and as a casserole or in egg muffins are my obsession! But why “should” you be eating eggs? Do you know the importance? Let me explain….

Most people shoot for egg whites because they are lower in calories, but not me, I eat more yolks than I do whites!! Why? Well consider this for a moment: The yolk contains everything needed to create a chicken: a living, breathing
animal. Doesn’t that alone say it all?

WHY Eggs Are Important!

I’m stating this first because this is the key—listen carefully….Not All Eggs Are Created Equal!!! Read it again if you have to –Not ALL Eggs Are Created Equal! Why?  Pastured Eggs Are The Best Source!  Pastured eggs eat off the ground, they aren’t given any form of feed and this is extremely important. The chemistry of the hen changes when they are fed feed such as grains and soy. The omega fatty acids shift from high omega 3’s, low omega 6’s to high omega 6’s. low omega 3’s. We need a diet higher in omega 3s. When this shift happens and we take in more oga 6’s over 3’s it is shown to cause damage to our health, heart health specifically because a diet high in omega 6’s causes damage to our cardiovascular system. Omega 3’s are actually good for our heart.

So, don’t buy conventional eggs if you want healthy eggs. Look for “pastured” eggs as your number one choice. A little fun fact: the better quality the egg, the brighter the color, pretty cool huh. Bottom line, quality eggs are loaded with nutrients and one of the best sources of protein out there.

Keep the yolks folks! Why? The yolk is the home of the number-one dietary source of a nutrient called choline.
Choline, which is found also in lean meats, seafood and collard greens, attacks the gene mechanism that triggers your body to store fat around your liver.  So think about it next time you want to dump the yolk…just be sure to buy the right quality eggs and you are in business and can eat your eggs with confidence.
Breakfast Casserole

CrockPot Egg & Veggies Breakfast Casserole

Yield: 6-8 Servings


10 Eggs (you can use more if you like lots of “egg” :-))
12 Sausage links, precooked. (Jones Dairy Farm – I get mine at Costco – Amazing clean product)
1 cup Shredded cheddar cheese, divided
1 Cup baby spinach chopped or ripped
20 est grape tomatoes
1/2 cup fresh baby portabello mushrooms chopped
3/4 cup Heavy whipping cream
2 cloves garlic, minced
1/2 tsp salt
1/4 tsp pepper


  1. I use a 6 quart slower cooker and grease it well to prevent sticking. Layer half of the ingredients, Repeat and layer again to spread flavors throughout the mixture
  2. Use a shaker cup to whisk eggs, heavy whipping cream, garlic, salt and pepper. Or you can whisk in a bowl
  3. Pour mixture over ingredients and cook, covered, on low 4-5 hours. You can also cook on high 2-3 hours also but watch carefully as edges will brown quickly.
  4. Enjoy! I like mine with a side of avocado. But you could eat as is or add salsa, sour cream, hashbrowns or any other side of choice.

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About Sue Peters

Sue Peters
I'm a wife and a mom of 2 wonderful kiddos & my mission is to make a difference in the health and lives of others. I love living healthy but it wasn't always this way. I had a difficult journey fighting for my own health and it changed my life: for the better and forever! I love sharing what I learned. I hope to inspire your healthy journey!

Check Also

CrossFit Training: How to Support Overall Wellness and Longevity with Primal

There are some who hold the view that at birth, each of us is allotted a finite supply of energy which exercise depletes, thus hastening our demise. An intense regimen like CrossFit, in this paradigm, would hasten a person’s demise.

That’s wrong, of course. Those who remain sedentary their entire lives often have short, miserable ones, while regular exercisers enjoy better health throughout their time on earth. Exercise has real potential to prolong life and compress morbidity. But it is a major stressor that, if applied incorrectly or excessively, can reduce health and overall wellness.

Here’s the good news for CrossFitters and anyone else engaged in similar combinations of aerobic, strength, and anaerobic training:

Strength training promotes healthy longevity, even in people with hip fractures .

The stronger your grip, the longer you live ( even if you’re overweight ).

The more lean mass you carry , the better you’ll survive injuries and disease.

The more briskly you walk , the lower your mortality risk.

The more functionally capable you are , the longer you’ll stick around on this rock.

In heart failure patients, a combo of endurance and resistance training is better for long term outlook than just endurance training.

Sound familiar? Between all the deadlifts, the squats, the box jumps, the multi-modal development of fitness across multiple energy pathways, the muscle endurance, and the strength, CrossFit appears to support all the pro-longevity factors listed above.

But there are some things to watch out for that could derail your health and longevity—and going Primal can help.


Injuries are a fact of life. Anyone who pushes their body to the limits will eventually overstep them. That’s okay, but you can increase your body’s resistance to injury with a few Primal interventions. Namely:

  • The increase in collagen intake , which supports connective tissue health.
  • The regular consumption of omega-3-rich seafood and reduction in omega-6-rich seed oil consumption, which improves inflammatory status.
  • The elimination of gut irritating-foods like gluten grains, which reduces gut inflammation and prevents excessive intestinal permeability.
  • The consumption of full-fat dairy, which provides vital calcium and anti-inflammatory fatty acids.
  • The promotion of barefoot living, which, provided you go slowly and gradually, increases foot strength, ankle stability, and proprioception.
  • The forays into ketosis , which increase anti-inflammatory ketone bodies.
  • Add these uniquely-Primal interventions to a CrossFitter’s rock-solid technique, ample mobility training, good sleep, and mind-body intuition and you’ll have a better shot at staying injury-free.

Fat Adaptation

Any CrossFit athlete interested in living a long, healthy life should devote at least three or four weeks to getting fat-adapted. Going full-on ketogenic is the quickest way to do it, and easier and more congruent with your training schedule than you might think, but you can go basic low-carb, too. And you don’t have to stay there.

Hit the point where the low-carb/keto flu stops. Where you start feeling good (consistent energy throughout the day, no more headaches or irritability, no more carb cravings, steady appetite, lucid thoughts). That’s the signal that fat-burning mitochondria are ramping up.

Stay there for 2-3 more weeks. Really get settled, get those fat-burning systems established.

Then, try the cyclical low-carb approach I described in a previous post . High-carb on training days, lower-carb on rest days. That should be enough

The post CrossFit Training: How to Support Overall Wellness and Longevity with Primal appeared first on Mark's Daily Apple.

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