4 Ingredient Mango Breakfast Slice

Breakfast for me is all about starting the day on the right track, for not only by health, but for my mind too. It’s something I look forward to as soon as I wake up and it’s something I will make a priority not to skip. Having a well-balanced breakfast of protein is so important as it helps to keep you full until lunch, boosts memory, keeps your blood glucose levels stable and there have even been studies to show that a breakfast rich in protein can help with weight loss too. I generally have eggs in some form every morning, whether fried in coconut oil, poached, boiled, scrambled, a blueberry omelette or a pesto frittata. They are so versatile and so very good for you. There’s so much controversy surrounding eggs, but eggs are a nutritional powerhouse, they are also a budget-friendly, versatile and quick, the perfect breakfast option for any one in a rush. They are loaded with protein, vitamin D and hard-to-get choline, a nutrient that can help curb anxiety and boost memory.

To make this recipe you will require 4 key ingredients: coconut flour, coconut oil (could substitute for butter or ghee if needed), eggs and fresh mango. In terms of coconut flour, this is different to desiccated coconut. The best brand I have used is by Rawco as it’s so finely milled and works beautifully in this dish, and in other bakes. I don’t add any additional sweeteners as I think the mango adds the perfect balance of sweet on its own, but if you do want the slice to be sweeter then I suggest adding a drizzle of maple syrup or honey once its baked. This recipe could be served between two or four cut in to slices. But I suppose if you are REALLY hungry then I’m sure you could enjoy it all in one sitting. I usually have one or two slices with some coconut yogurt , pistachio nuts and cacao nibs and insulin wise, I will only take a couple of units max to cover the mango consumed.

Mango Breakfast Slice

4 Ingredient Mango Breakfast Slice
Recipe type: Breakfast
Serves: 2-4
Prep time:
Cook time:
Total time:
A quick and simple 4 ingredient mango breakfast slice to share!
  • 1 cup (about 1 small mango) mango, chopped in to edible pieces
  • 1 tbsp coconut flour
  • 3 large eggs
  • 1tbsp water
  • 1 pinch sea salt
  • 2 tsp coconut oil
  • Maple syrup (raw honey, date syrup, coconut sugar etc) for sweetening once cooked
  1. Pre-heat oven to 180°c / 356°F
  2. Pop pan over high heat and allow coconut oil to melt
  3. Drop in ¾ of the mango pieces and allow them to start sizzling
  4. In a bowl whisk your eggs, water, coconut flour and salt together. Whisk for 2-3 minutes until all mixed together and no lumps (keep going until no more lumps), it will resemble custard
  5. Pour mixture carefully on top of the mango and tip the pan until everywhere is covered
  6. Drop in the remaining mango
  7. Leave for 3-4 minutes until the underside is completely cooked (the sides will start curling up)
  8. Now place in the oven for about 4 minutes until the top is firm
  9. Serve with some crushed nuts and coconut yogurt
  10. Serve straight away or allow to cool and keep in the fridge for up to 3 days in sealed container

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