My Go-To Low FODMAP Breakfast

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.

My Go-To Low FODMAP Breakfast

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 1/8 avocado servings, but I can tolerate more 🙂 ) and I tend to feel better if I start my day with something savory.

That’s not to say that I won’t ever eat something sweet for breakfast (hello, yummy low FODMAP pumpkin pie oatmeal), but I definitely gravitate towards savory dishes.

My go-to low FODMAP breakfast is a FODMAP-friendly version of something I’ve been making for at least five years, if not longer. It’s a breakfast that I truly look forward to having each morning. I will meal prep the sausage crumbles and roasted potatoes on the weekend, which makes it really easy to make this scramble throughout the week.

I recognize that there are “easier” options out there, that don’t require pulling out a frying pan every morning, but I’ve found I feel more satisfied if I take this extra step to make something warm off the stove in the morning. Plus, I’ve found I can easily multitask by making a cup of coffee or prepping lunch while cooking this scramble.

My Go-To Low FODMAP Breakfast

Time Saving Tips

I am an advocate for eating a variety of foods each day. This helps keep things interesting and also allows us to take in different nutrients. However, I can also appreciate the “busyness” of life and lack of time available or the desire to be in the kitchen cooking 3+ meals a day.

Something that I’ve found that works well for me, personally, as well as others I’ve worked with, is keeping one or two meals each day fairly consistent throughout the week. For example, I will eat my go-to low FODMAP breakfast most days of the week. I’ll also maybe have the same salad each day for lunch.

This way I can prep ingredients or whole meals on the weekend and save time throughout the week. I’ve also found this helps reduce my stress levels which is another potential trigger for IBS symptoms.

Using this strategy, you can still add a little variety within each meal. For example, I might switch up the fruit that I pair my morning scramble with. Or, I’ll change the source of lean protein on my salad for lunch.

Serving Suggestions

If I serve my go-to low FODMAP breakfast with anything, it’s typically coffee(!) and a side of fruit. My favorite fruits include:

  • Strawberries: A low FODMAP serving suggestion is 10 medium or 150 grams. However, no FODMAPs were detected in this food.
  • Grapes: A low FODMAP serving suggestion is 1 cup or 150 grams. However, no FODMAPs were detected in this food.
  • Orange: A low FODMAP serving suggestion is 1 medium or 130 grams. However, no FODMAPS were detected in this food.

My Go-To Low FODMAP Breakfast

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My Go-To Low FODMAP Breakfast

My Go-To Low FODMAP Breakfast


  • Author: Em Schwartz, MS, RDN
  • Cook Time: 10 mins
  • Total Time: 10 mins
  • Yield: 1
  • Category: Breakfast
  • Method: Stove
  • Cuisine: American

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


Instructions

  1. Melt ghee in a large frying pan over medium-high heat. Add sausage crumbles and potatoes.
  2. Cook 3-5 minutes until warm. Add leafy greens and cook 2-3 minutes or until just starting to wilt.
  3. Add eggs and using a rubber (heat-resistant) spatula scramble eggs into potato mixture. Once the eggs are cooked, about 1-2 minutes, remove from heat. Season with salt and red pepper flakes and serve warm.

Keywords: Scramble, eggs, paleo

I'm a foodie and dietitian living with IBS who loves creating easy and delicious low FODMAP recipes for you (and me)! I've been trained on the use of the low FODMAP diet for IBS by Monash University and create my recipes based on their (green) low FODMAP serving sizes.

2 Comments

  1. 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.

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