Rosemary Breakfast Biscuits
5 colorsTHE WHY BEHIND THIS RECIPE
Making a savory breakfast can feel daunting and time consuming, but not with these biscuits that are easy to prep, store and DEVOUR! I made these because I wanted to meal prep breakfast on Sunday so it took >1 minute to get a high-protein, nutrient dense breakfast into my body on a busy week. These were featured in my friend Dr. Casey Means’ newsletter.
Here is what Casey had to say:
“My incredible colleague and Head of Operations, Sonja, made these high-protein breakfast biscuits recently and brought them over when we were co-working and I devoured them. She brought over a batch that were previously frozen and I toasted it and put some grass-fed butter and Erewhon seed-oil free chili oil and sauerkraut on top. YUM.
The reason why I loved them so much - besides the taste of course - is because they have the following elements Good Energy eating principles while being EASY to prep and store:
💪 Protein: Each biscuit has ~20g protein from the organic eggs, almond flour, and ground chicken. Protein tells our cells “let’s build”! and is necessary for the synthesis and maintenance of skeletal muscle tissue, which plays a key role in regulating metabolic health by both a glucose absorbing sink, constantly taking up and using glucose from the bloodstream. Muscle also releases hormones called myokines that can be anti-inflammatory and improve insulin sensitivity (shoutout to Dr. Gabrielle Lyon’s book Forever Strong which is ALL about protein and muscle. If you haven’t read it: you must! Especially women, who traditionally aren’t as focused on building muscle! It’s crucial for feeling incredible! Dr. Lyon’s points out we are not over-fat, we are under-muscled). To get ~30 g of protein for breakfast (what I aim for with every meal), I’d either have 2 of these or just have 1 and add a side of greek yogurt with berries and Zen Basil seeds.
🥬 Micronutrients: The biscuits have micronutrients from the almond flour (magnesium, B2, manganese, vitamin E ) and spinach (magnesium, vitamins B2,B7,E, alpha lipoic acid), ground chicken (selenium, B3, B5, creatine) and eggs (selenium, B5, B7, creatine). Micronutrients and antioxidants tell the mitochondria, “You are resilient.” How fun is it to think of these biscuits as sending an empowering message to our mitochondria? 💗 Micronutrients facilitate the optimal action of many key biological processes, including how the body handles glucose…which leads me to my next point!
☀️ Starting your day with protein + a blood sugar stable breakfast: Breakfast is usually what sets us on a glucose roller coaster for the WHOLE day because typical American breakfast is filled with refined grains and sugars (think: croissants, donuts, cereal, Pop-tarts, toast, etc.). This recipe satisfies that “bread-y” craving but avoids the refined carbs and adds in protein and fiber to help keep your blood sugar stable. Each biscuit has about 20g of protein, 16g fat, and 6g of fiber. As a reminder, we want to minimize post-meal spikes because glycemic variability (big swings in glucose) is bad for health, and because big spikes often lead to big crashes (reactive hypoglycemia) which is when people often feel cravings for MORE carbs (aka, the glucose rollercoaster) . “
Serving size: Makes 10 biscuits (note: If you make more and make them smaller, then it won’t be 20g of protein per biscuit)
Total time: ~30-40 minutes
Prep time = 10-15 minutes
Cook time = 20-25 minutes
WHAT YOU NEED
THINGS TO CHOP/COOK
1 small yellow onion diced (or 1/2 onion if it’s a big onion)
16 oz ground organic free-range chicken or turkey
When sautéing the ground meat, add 1 tsp smoked paprika, 2 tsp harissa, 1 tsp red pepper flakes for flavor!
You can also use an organic spicy chicken or turkey sausage here (casing removed) if you want a little more flavor.
3 cups chopped baby spinach
1-2 rosemary sprigs, finely chopped
WET INGREDIENTS
1/4 cup unsweetened nut milk or dairy milk
6 eggs beaten together + 1 more egg where you save the egg white for topping and put the yolk into the mix
DRY INGREDIENTS
1 1/2 cups almond flour
1/2 cup coconut flour
1/4 cup ground flax
1/2 cup nutritional yeast
1 tsp garlic powder
3 tsp baking powder
1 tsp salt
1/2 tsp black pepper
HOW TO DO IT
Preheat oven to 400°F and line a baking sheet with parchment paper.
In a large mixing bowl, combine all of the dry ingredients. That’s the almond flour, coconut flour, ground flax, nutritional yeast, garlic powder, baking powder, salt and pepper. Mix well.
Finely chop the spinach and add to the large mixing bowl.
Dice and then saute the onion in a little avocado oil over medium heat for 4-5 minutes. Then add to large mixing bowl.
Next, saute the chicken or turkey sausage over medium heat. Add salt, red pepper flakes, smoked paprika and harissa! Saute until it’s fully cooked and then add to the large mixing bowl.
In a separate medium mixing bowl, whisk together 6 eggs and the milk. For the 7th egg, just crack the yolk into the bowl and save the white to brush over the biscuits right before they go into the oven. This helps give the biscuit a lovely golden brown color!
Pour eggs from the medium mixing bowl into the large mixing bowl. Stir everything together!
Scoop into about 10-12 evenly sized balls on the baking sheet. Press down a little so they look like scones. Brush the top with a little egg white. Optional: sprinkle a little feta cheese on top right before they go into the oven.
Bake for 20-22 minutes.
ENJOY!
SWAPS, TIPS & TRICKS
TIPS:Storage: You can keep them in fridge for 5-6 days and in the freezer for a month! Let cool before you store them.
Rosemary: One quick fun fact on rosemary - one of the ingredients in this recipe - is that recent in vitro studies showed that rosemary extract (RE) stimulated the secretion of the satiety-inducing hormone Glucagon-like peptide-1 (GLP-1).
SWAPS:Vegetarian: Leave out the chicken sausage!
Nutritional Info
Per serving, makes about 10 servings
Calories: 260
Total Fat: 16g
Carbs: 11g
Fiber: 6g
Net Carbs: 5g
Protein: 20g
Sugars: 2g
