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How to avoid egg burnout during Whole30


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Photo: Stocksy/Julia Campbell
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You’ve started the new year strong by doing a round of Whole30, and now that the worst sugar cravings have finally subsided, you’re probably feeling better than ever. But if there’s one thing every Whole30-er learns, it’s that approved recipes often include eggs. So. Many. Eggs.

It makes sense: Eggs are a relatively inexpensive way to pack protein and healthy fats into any meal. Yet healthy food blogger Melissa Joulwan knows better than anyone that after dozens of frittatas, scrambles, and yolk-dappled skillet meals, it can be hard to stomach the sight of one more.

“I’ve just never really been into eggs for breakfast,” says bona fide Paleo expert and Whole30 fan. “I always felt like they took too long to cook and it was just so boring to eat eggs every single day.”

Luckily, Joulwan’s proven you can overcome this stumbling block—and stay totally on-track with Whole30—with a little extra protein, some veggies, and a dash of creativity in the kitchen. So if you’re suffering from egg fatigue, rejoice. Things are looking (sunny-side) up.

Keep reading for 4 tips (and a delish recipe!) to help you stay on track with Whole30—even when your egg tolerance is fried.

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Swap out eggs in your breakfast routine.
Photo: Stocksy/Cameron Whitman

1. Get crafty with your breakfast skillet

Does anything say “Sunday morning” quite like a veggie scramble and a cup of coffee? According to Joulwan, giving eggs the axe doesn’t mean your breakfast go-to has to go, too. One of her favorite ways to adapt this morning favorite is to forgo the eggs and amp up the protein for a Whole30-compliant breakfast scramble.

“Think of the concept of the scramble, but get rid of the eggs and replace them with either butternut squash or cauliflower rice,” she says. “Add a protein, some veggies, and dried fruit for more flavors and texture.”

One of her favorite sweet-and-savory combos is roasted butternut squash, pre-cooked chicken, raisins, and pecans. But the beauty of this hack is that you can combine ingredients in infinite new ways—meaning you’ll never get bored.

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Avoid egg burn out with soups and stews on Whole30.
Photo: Stocksy/Cameron Whitman

2. Mix it up with a hearty soup or stew

#MealPrep alert! A nourishing soup or stew is a great option for any time of the day—even before 9 a.m. (Yes, really.) “Your breakfast can be loaded with protein and still be hot and comforting and yummy, ” insists Joulwan, an avid traveller who says breakfast soup is definitely a thing abroad.

Plus, it’s really easy to prepare. “The best way to make a quick soup—without boiling stock bones for hours on your own—is to buy a good quality bone broth and add your own cooked protein and veggies,” says the cook. (Think rotisserie chicken or sliced steak, along with zoodles, broccoli, or cauliflower.)

Leave your soup to simmer for as long as it takes to heat through, then top it off with extra-virgin olive oil or ghee for texture and a boost of healthy fats.

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DIY a snack plate to avoid egg burn out on Whole30.
Photo: Stocksy/Lior+Lone

3. Curate leftovers into your own “cocktail” plate

If you often find yourself with a fridge full of prepped ingredients—but can’t muster up the energy to turn them into an actual meal—you needn’t resort to hard-boiled eggs. (Again.) Instead, take a cue from your last networking mixer.

“I like to make what I call a cocktail party plate,” says Joulwan. “It typically has some kind of leftover protein like roasted chicken or steak; some olives and nuts for good fats; cucumbers, tomatoes, and other sweet vegetables; and some berries,” she explains, although any mix of prepped proteins, veggies, fruits, and nuts will do.

Aside from being totally Insta-worthy, Joulwan likes that this dish is a complete source of macronutrients. Plus, how you curate your mix is completely up to whatever cravings—or leftovers—you have at the moment.

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Look for recipes that barely use eggs on Whole30.
Photo: Stocksy/Zocky

4. Look for recipes that make eggs a supporting player, not the star of the dish

Alas, while on Whole30, it’s not always possible to completely avoid eggs (no matter how over them you are). One thing you can do is choose recipes that mask them, putting the spotlight on other ingredients instead.

For example, says Joulwan: “I have this recipe for meat and spinach muffins…It’s a base of spinach, onion, garlic, and your protein of choice with one egg as a binder. They have tons of protein and are super portable.”

You can also look for meat cake recipes—Joulwan’s preferred take on this anytime snack is to use salmon as her main ingredient, along with sweet potatoes, scallions, and spices. (Scroll down for the recipe!)

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Salmon cake Whole30 recipe by Melissa Joulwan.
Photo: David Humphreys

Melissa Joulwan’s Oven-Fried Salmon Cakes

Serves 2-4

Ingredients
1 15 oz. can wild-caught pink or red salmon
1 cup cooked (or canned) sweet potato, mashed
2 large eggs, beaten
1/2 cup almond flour
1/2 cup fresh parsley leaves, minced (about 2 tablespoons)
2 scallions, white and green, very thinly sliced
1 Tbsp Old Bay Seasoning
1 tsp salt
1 tsp hot sauce
1/2 tsp paprika
1/4 tsp ground black pepper
Zest from 1 lemon
2 Tbsp ghee, melted

1. Preheat the oven to 425°F and cover a large baking sheet with parchment paper.

2. Drain the liquid from the salmon and, using your fingers, crumble the fish into a large mixing bowl, removing the bones and flaking the fish. Add the sweet potato, eggs, almond flour, parsley, scallions, Old Bay seasoning, salt, hot pepper sauce, paprika, black pepper, and lemon zest. Mix well and refrigerate for 10 minutes.

3. Brush the parchment paper with some of the melted ghee, then use a 1/3 measuring cup to scoop the cakes and drop them onto the parchment. The patties should be about 2 1/2 inches wide and about 1 inch thick. Brush the tops of the cakes with ghee, then bake for 20 minutes.

4. Carefully flip each patty with a spatula and return to the oven. (Brush with more ghee if that tickles your fancy.) Bake an additional 10 minutes until golden brown and crisp.

5. Serve with a squeeze of lemon juice and your sauce of choice.

If you feel like meal prepping for the *entire* week is daunting, you’ll have heart-eyes for this Whole30-approved meal kit delivery service. Don’t feel like splurging on delivery? These Whole30-friendly meals can be made in 30 minutes or less.

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