Autoimmune Disease and Egg Sensitivity


I love eggs. Before delving into the food chapter of my autoimmune journey, I would eat 3-4 per day. Organic, free-range Wyoming homegrown farm eggs. Marigold yumminess, the perfect vegetarian protein for a busy morning and a staple in our diets.

That had to change.

Food testing and elimination challenges revealed they are a major issue for both me and my daughter so we took a break. Both our digestion and inflammation improved. Now that our bodies are in a stronger state, we can handle the occasional egg. I opt for the yolk and try not to overdo it. I save them for a restaurant treat or traveling with limited options. Breakfast was the most challenging meal for my family since we relied on eggs for many years. Initially, we were eating too much meat to compensate. I needed nutrient-dense options that would fill our bellies without consuming our limited morning prep time. 

Here are a few easy recipes to get through a busy work week. Coconut milk is the main ingredient in a few of them. Full-fat is the usual suggestion but I lean more towards the lite version. Healthy fat is part of my daily routine but my gut doesn’t love huge amounts of it. Try both to find what works for you. The chocolate shake is an almost daily indulgence for my family on a busy morning since it packs a huge nutritional punch and tastes like dessert. My kids devour it with no complaints. Win-Win!

Chocolate Breakfast (or anytime) Shake

2 Servings

1 ripe banana (frozen or fresh)

½ avocado

1 TBSP ground flax seed

1 scoop Chocolate protein powder (Orgain Organic and Vega One are good options)

1 scoop cocoa powder (I use Shiloh Farms or NOW Organic)

1 good squeeze of honey (1-2) TBS

A handful of spinach leaves (preferably organic)

Ice (the colder the better)

2 cups unsweetened almond or coconut milk

Blend until smooth


The scoop of cocoa powder makes it extra rich for you chocolate lovers!

Decadent Breakfast Chocolate Pudding

3-4 servings

1 can coconut milk

1 avocado 

1 scoop chocolate protein powder (Orgain or 

1-2 TBS honey 

Blend until creamy

Refrigerate for 30 minutes (cover if making ahead of time)

Serve with fresh berries, granola, or your favorite cereal 

*Canned lite coconut milk will work too, a bit runny but still tastes fantastic!

Simple Mills Banana Bread/Muffins amplified 

Original recipe adapted from Rachel’s Good Eats

Simple Mills products are FANTASTIC! I’ve had excellent results using flax eggs in place of eggs in all the products I have tried. Here is an easy banana bread/muffin recipe that can be topped with coconut oil, ghee or nut butter for a fast morning breakfast on the go. There are two options egg-free or one egg depending on your tolerance. The flax version will crumble easier so muffins are a great alternative and easy to grab out of the freezer during a busy morning. 


1 mashed banana

2 flax eggs (1 TBSP flax + 3 TBSP for EACH egg) 

OR 1 flax egg + one regular egg (if eggs are tolerated) 

1 TBS vanilla extract

1/2 cup unsweetened almond milk

3 tbsp coconut oil

2 tbsp chia seeds (optional)

1 tsp cinnamon

1 box Simple Mills banana muffin mix (the pumpkin bread mix works too)


Heat oven to 325°F.

Whisk flax eggs, milk, banana, vanilla extract, and coconut oil together in a large bowl. Add ground flaxseeds, chia seeds, cinnamon, and box mix until well-blended. 

Pour batter into lightly greased 8-by-4-inch loaf pan or 12-cup muffin pan

Bake for 30 minutes.

Then, cover loosely with foil; bake an additional 25 to 30 minutes or until a toothpick comes out clean

Cool 10 minutes before removing from the pan.

Vegan Oatmeal Pizza

4 servings

1 ripe banana

1 cup gluten-free quick oats

1 cup nut or coconut milk (carton not canned)

1 flax egg (1 TBSP flax + 3 TBS water-let sit 5-10 min to gel)

1 TBSP coconut crystals

1TBSP vanilla

1 tsp cinnamon

1 tsp baking powder 

¼ cup chocolate chips (Non-dairy Enjoy Life)

Preheat oven to 350 degrees

Lightly grease a round cake pan

Slice the banana and save half for the topping

Use a large bowl to mix all the ingredients and pour them into the cake pan

Top with the leftover banana

Bake for 30 minutes.

Cool 5 minutes and serve with ghee or coconut oil, and maple syrup 

One-Skillet Easy Paleo Breakfast Hash

4 servings

1 pound free-range ground turkey or game meat

2 sweet potatoes thinly sliced

3 cups (organic) fresh chopped spinach

1 generous TBS coconut oil 

1 tsp garlic powder (omit for low fodmap)

1 tsp sea salt (or more to taste)

Feel free to add a dash of turmeric, rosemary or any of your favorite savory spices

Sliced green onion or ½ yellow onion (omit for low fodmap or use green onion)

Sliced avocado (optional) 

In a large pan add coconut oil until melted, saute onions until soft (3 min) add turkey meat and brown. Add thinly sliced sweet potatoes when turkey meat is half-way cooked. When the meat is done, toss in spinach and cook (covered) for 10 minutes stirring frequently. Top with sliced avocado for added healthy fat to keep you feeling full all morning long!

Breakfast for days…

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