I whipped this one up this morning for our first staff meeting at CrossFit South Bay Torrance. I want to share it with you because it is a great way to Paleo-ify a traditional quiche recipe. If egg bakes, frittatas or crustless quiches are your goal, then this one’s just for you.
If you’ve tried any of these eggy offerings on your own, you may have ended up with green eggs, or a mouthful of mealy, dryness. By combining dairy with the eggs, you get a soft, custard like consistency that sets up nicely and envelops all suspended ingredients. In the Paleo case, we are going to replace the dairy with coconut milk. Typically, you’d combine 50% Eggs with 25% Whole Milk and 25% Heavy Cream (which is essentially 50% half and half). I used light coconut milk instead, which is approximately the same consistency as half and half.
As a general rule, a large egg weighs 1.6oz, which is the same volume measure. So, we can calculate that 10 large eggs will equal two cups. A solid Paleo quiche base is 10 eggs blended with 1 13.5oz can of light coconut milk.
Here’s how today’s egg-concoction went down…
I sauteed up a bag of chopped veggies that I had in the fridge and dumped them into a two inch hotel pan.
I then added 3 cups broccoli, 2 pounds trimmed asparagus, 4 cups sliced mushrooms and one julienned onion to the saute pan and got that going with some salt and pepper.
I spread out the first round of veggies and topped that with a webbed layer of pulled pork. Any meat will work here, just make sure it is precooked.
When batch two of veggies was about 80% cooked, I dumped it over the pork, spread it evenly and dotted it with Sambal.
I then blitzed my 13.5 oz can of coconut milk and 10 eggs in the Vita-Prep with 2 Teaspoons of dry thyme and poured it over the meat and veggie quiltwork.
I baked this at 325°F for 30 minutes when it was nearly set. I blasted the top on broil for three minutes and voila! Food for 10 was ready.
I saw a cool Mercedes commercial last night that had four words as their inspiration. The words were: “Das Beste Oder Nichts” translated to: The Best Or Nothing.” I thought it was cool as it showed how it takes a lot of hard work to achieve a high level of excellence. While this is totally unrelated to today’s recipe, it is a good lesson for life.
Do your best to, “Keep It Paleo!”
Your Pal,
Paleo Nick
(This Guy’s Dad)

Pulled Pork and Coconut Frittata

Ingredient List: 

  • 2 pounds pre-cooked Pork Butt, roasted and shredded
  • 10 eggs
  • 2 yellow onion, julienned
  • 2 poblano peppers, diced
  • 2 pounds asparagus, blanched and shocked, ends removed and cut into 4’s
  • 2 yams or sweet potatoes, roasted, peeled and diced
  • 3 cup of broccoli, ABC
  • 4 cups mushrooms, sliced
  • 1 can lite coconut milk
  • 2 teaspoons dried thyme
  • Kosher salt, to taste
  • Black pepper, to taste
  • Olive oil

Preparation Instructions:

  1. Sauté all veggies in a large pan, with olive oil, over medium-high heat until they are approximately 80% cooked.
  2. In a large hotel pan, add one layer of veggies and top with pulled pork. Add a second layer of veggies.
  3. Blend coconut milk, eggs and dried thyme in a blender and pour over the ingredients in the hotel pan. 
  4. Bake at 325F for 30 minutes and then broil for 3 additional minutes to crisp up.

“Keep It Paleo!”

Zone Breakdown:

Protein:(42)

We are starting with 2 pounds pre-cooked Pork Butt, so since we have already cooked it we know that it weights 32oz and with 1oz equaling one block we therefore get 32 blocks from the pork.  Additionally we are using10 eggs and we know that 1 egg equals one block so we have 10 protein blocks for a total of 42.

Carbohydrates:(20)

We know that ½ an onion equals one cup, so since we have 4 cups, that gives us 6 blocks from onions.  Additionally we say that about 2 peppers equals one block so since we have 2 poblano peppers we are adding one block from them.  Next we have 2 pounds asparagus.  The asparagus measures out to be about 192g per block, so therefore we have 5 blocks form the asparagus.  For each sweet potato/yam, we get about three blocks, so with 2 yams or sweet potatoes  that yields us 6C. Finally, the 3 cups of broccoli  and 4 cups mushrooms gives us one block each for a final count of 20 Carb blocks.

Fats:(133)

All of our fat is coming form our 1 can lite coconut milk.  One can equals about 400g and using 3g fat measurement per block, that gives us 133 blocks.


Balancing Act:

Our Protein and carbs are at a 2-1 ratio, but our fats bring our fat block count way up.  Make sure you just keep track of the fats throughout the day so that you don’t eat too many, but eating extra occasionally isn’t a bad thing as your body will use it for energy.

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