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i don't care if you're a runner, a cross fitter, a yogi, or just a brunch lover—everyone should have powerful breakfast recipe up their sleeve. 

my go-to for muscle recovery (and sometimes hangover recover)? a paleo-friendly frittata. 

most frittata recipes are loaded with heavy cream, cheese, and butter. ain't nothing wrong with that, but if you're trying to reduce inflammation and rebuild muscle, the extra dairy isn't gonna do much for you. in this recipe, we've replaced it with full fat coconut milk for creaminess and good-for-you MCTs. 

MCTs [medium chain triglycerides] are an excellent fuel source for athletes and anyone trying to burn extra body fat. for runners, eating more MCTs during training is optimal because they're easier for our bodies to use as fuel than other fats—but they offer your muscles more energy per gram (9 kcals vs. 4 kcals) than carbs or even proteins. 

pairing protein from eggs with MCTs from coconut milk and oil results in a nice little recovery breakfast that won't leave you feeling weighed down. 

i used caramelized onions and these super cute little baby peppers in this recipe, but you could really though any greens and veggies in here for a filling and fast breakfast (or lunch, or dinner...) 

paleo baby pepper and caramelized onion frittata 

serves 4, cooking time 10 minutes 

ingredients 

4 eggs 

1/2 cup of coconut milk 

1/4 cup caramelized onions

1 cup baby bellpeppers, sliced 

1 chile pepper, sliced 

2 tablespoons sun dried tomatoes, chopped 

2 tablespoons coconut oil 

micro greens to garnish

instructions

1. in a small cast iron skillet, sauté onions until lightly caramelized. add in bell peppers just as onions brown, and cook for about 2 more minutes, until tender. 

2. in a small bowl, whisk together eggs and coconut milk, adding salt and pepper to taste. 

3. add eggs and sun dried tomatoes to the skillet—there should be about 1/2 an inch of space left on the walls of the skillet for the eggs to rise. 

4. stir just a little to fully coat veggies, and turn heat down to low-medium. allow to cook for about 6-8 minutes as eggs set. 

5. turn the oven to high broil and stick the skillet in the oven. this is when eggs will get puffy and finish cooking, so watch closely! you don't want to burn the top. cook for about 2 minutes. (if you wanted to use cheese on top, this is when you'd make that happen!) 

6. serve immediately with micro greens as garnish. 

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