My go-to low FODMAP breakfast is an egg scramble filled with roasted potatoes, leafy greens, and turkey sausage crumbles. With a little prep work, you can have a satisfying morning meal in less than 10.
Are you more of a sweet or savory breakfast kind of fan?
I am totally in the savory camp. I love eggs, and omelets, and avocado toast (<-- low FODMAP in servings of a ⅛ avocado), and I tend to feel better if I start my day with something savory.
My go-to low FODMAP breakfast is a version of something I’ve been making for at least five years, if not longer. It’s a breakfast that I genuinely look forward to having each morning.
To save time during the week, I will meal prep the sausage crumbles and roasted potatoes on the weekend. Then, this breakfast takes me less than 10 minutes to make throughout the week.
Now, I recognize that there are easier options that don’t require pulling out a frying pan every morning. Please do what works best for you! However, I’ve found that I feel more satisfied if I take this extra step to make something warm off the stove in the morning.
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Collard greens contain minimal FODMAPs. They are considered a FODMAP-free food. Enjoy according to your appetite.
Kale contains minimal FODMAPs. It is considered a FODMAP-free food. Enjoy according to your appetite.
Potatoes are a FODMAP-free food with or without the skin. Keeping the skin adds a little extra low FODMAP fiber.
Spinach is low FODMAP in servings of 1 ½ cups or 75 grams. Larger servings contain higher amounts of fructans.
Swiss chard is considered a FODMAP-free food. Enjoy according to your appetite.
Serve this with
We each have unique nutritional needs. If you would like to build on this meal, consider adding a portion of:
Low FODMAP Fruit: Oranges and clementines are a couple of FODMAP-free fruits. Check the Monash FODMAP app for more options.
Low FODMAP Dairy: Enjoy a glass of lactose-free milk or a little low FODMAP cheese (like Cheddar, Swiss, or Parmesan).
Other breakfast recipes
- Low FODMAP Chocolate Strawberry Overnight Oats
- Low FODMAP Pumpkin Pie Oatmeal
- Low FODMAP Bacon, Chard and Potato Hash
- Low FODMAP Frittata with Bacon, Bell Pepper and Spinach
Recipe
My Go-To Low FODMAP Breakfast
- Total Time: 10 minutes
- Yield: 1 1x
- Diet: Low Lactose
Description
My go-to low FODMAP breakfast is an egg scramble filled with roasted potatoes, leafy greens, and turkey sausage crumbles. With a little prep work, you can have a satisfying morning meal in less than 10.
Ingredients
- 2 teaspoons butter (I use ghee)
- ¼ cup cooked Low FODMAP Breakfast Sausage crumbles (instead of patties)
- ½ cup leftover Low FODMAP Roasted Potatoes
- 1 cup low FODMAP leafy greens, like spinach, kale, collard greens, or Swiss chard
- 2 large eggs
- Salt and pepper
Optional seasonings: Dill, chives, red pepper flakes,
Instructions
- Melt butter in a large frying pan over medium-high heat. Add sausage crumbles and potatoes. Cook 3-5 minutes or until warm.
- Add leafy greens and cook 2-3 minutes or until the greens are just starting to wilt.
- Add eggs. Using a silicone (heat-resistant) spatula, scramble the eggs into the potato mixture. Once the eggs are cooked, about 1-2 minutes, remove from heat. Season with salt and pepper.
- Serve warm.
- Cook Time: 10 minutes
- Category: Breakfast
- Method: Stove
- Cuisine: American
G Lori says
Great breakfast. I freeze the breakfast sausage and potatoes in serving sizes and use individually. For on the go, I also make the sausage in patties and use with egg and a GF bread.
I use so many recipes now from this site. Thank you!
Francine Proulx Harvey says
Finally a girl after my own heart. A good hearty breakfast!
Kerrie Harman says
Just about to try Low-Fodmap diet due to health.
Looking forward to this recipe and others. 'Im not on Instagram only email. Do you have a book?
Lori DeKoninck says
I HAVE RECENTLY BECOME INTOLERANT TO EGGS WHICH REALLY STINKS BECAUSE I LOVE MY EGGS. WHAT CAN I DO FOR BREAKFAST IN LOW FODMAP WITHOUT EGGS? I NEED SOMETHING QUICK BECAUSE I DON'T HAVE TIME TO COOK IN THE MORNING.
Misty says
I just discovered your site and I've already bookmarked 4 recipes to come back to when I start the low FODMAP diet. I'm so excited to have found you and your dishes all look ah-mazing!
Emily says
Aww thank you, Misty! Welcome to the world of FODMAPs! 🙂 I wish you the best on your journey. Please let me know if there's anything I can do to help!
Amy says
Somehow I always end up with leftover roasted potatoes. This looks like the perfect way to use them up! I'll definitely be giving this recipe a try.
Emily says
Yay! Yes, it is definitely a great way to use up leftover potatoes. Hope you enjoy it!