WithorWithoutBacon Copyright 2015


Charlotte, NC  United States

Foods you should definitely be eating to those you should avoid at all costs.  Get to know about Protein, good and bad Fats, and how to manage the very tricky Carbohydrate intake.

What You'll Need

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If you are doing multiple batches, add in a little more cooking fat and repeat.  They can be eaten warm or cold, and will keep refrigerated in an air-tight container for several days.  Try them warmed up with over-easy eggs, or a bacon and egg sandwich, or even plain with some hummus!  The possibilities are endless!  Happy Fooding!

A collection of recipes and guides to some of my favorite meals, sides and snacks.  Real ingredients, satisfying and healthy. 

Scramble the eggs, and portion out the coconut flour

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The prep-work won't take too long so you could start by warming your skillet and cooking fat over low to medium heat.  We are shooting for a nice browned exterior without burning the sprouts.  For my stove, medium heat was a little too much, so I set it just below halfway.

Begin by cutting off the stalk ends of the sprouts, and peeling off any brown or discolored leaves.  Once your sprouts are trimmed, run them through the food processor with the shredding disk, or by whatever means you have to shred them.

Turns out they were pretty easy to make, and they were exactly what I had in my head.  They were sturdy, held up well, and were even good the next day as a small patty next to a fried egg.  They worked out so well I even make extra, toss them in the fridge, and use them in place of traditional sandwich bread.  

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Brussels Sprouts Buns

Makes 4 Buns, approx 5 inches in diameter, 1/4 inch thick

Approx 25 mins

Once your pan is hot enough, we are ready to start cooking the buns.  Place your biscuit tin on one side of the pan and fill until approximately 3/4 full and lightly pack down the sprouts mixture.  Slide the tin up and away from the sprouts, and gently press down on them until they are the diameter and thickness you want.  I shoot for about 5 inches across, and 1/4 to 1/3 of an inch.  You can make them whatever size your burgers or sandwich contents will be.  Keep in mind that they will not shrink as you cook them unlike the burger.

Let's Cook!

Once they are ready, give them a gently flip and let cook for another 5 mins or so, until evenly browned on both sides.  

Let them sit in the pan for approximately 7-10 minutes until nice and brown underneath.  This browning will help hold them together as you flip them, and keep their shape on the plate.  Gently slide a spatula underneath and lift to check their status.  If they feel like they will pull apart, let them sit for another couple minutes.

1/2 lb Brussels Sprouts

3 Eggs

3 Tbsp Coconut Flour (Almond Flour can be used as well, or other Grain-Free Flour)

3-5 Tbsp Grass Fed Butter or preferred cooking oil

2 Tsp Sea Salt

2 Tsp Black Pepper

The information on this website is intended for informational and entertainment purposes only.  It is an opinion blog based on personal research and experimentation.  It is not intended nor implied to be a substitute for professional medical advice.  The reader should always consult with a licensed professional healthcare provider before undertaking any diet or lifestyle change.

We don't want a watery consistency, so if the eggs and moisture are making little pools, feel free to drain out excess liquid.

Combine shredded sprouts, eggs, coconut flour, salt and pepper in mixing bowl and stir until thoroughly mixed.

For a while I was using sweet potato pancakes as a bun, but they became soft and brittle as I was eating the burger, eventually falling apart.  Don’t’ get me wrong, they were very tasty and accompanied the burger quite well, but not what I had in mind. Then one night I had an epiphany…What about shredding Brussels sprouts and making a pancake out of them?  It sounded good in my head so the next step was to make the attempt.

Food Processor w/ Shredding Disc

     Or Mandolin, or some way to shred the                              sprouts

Large Biscuit Tin (4-5 inches preferably)

Frying pan - Cast Iron preferably

Measuring Spoons - Tbsp & Tsp

I can understand some skepticism, but trust me, try them out and let me know what you think.  Worst case is you found a new way to prepare Brussels sprouts.  Feel free to customize them too, add in some herbs and spices, finely chopped jalapenos or even shredded zucchini or carrots.  

Real Health in a Real World


If you’re like me, a big juicy burger loaded with your favorite toppings is one of the major joys in your life.  My favorite was a blackened bacon blue cheese burger with lettuce, tomato, onions and pickles.  So going without a traditional burger didn’t sit too well with me.  One of the first things I sought out after giving up traditional breads were alternatives to the hamburger bun, but I wasn’t finding a lot of good options. 

My Personal Journey to a Better Life