High Protein, Low FODMAP Breakfast Bowl

This high protein, low FODMAP breakfast bowl is the perfect way to start your day! Rosemary Potatoes, Turkey Sausage, and fried egg make the perfect breakfast combination. This entrée is easy on your digestion, full of protein, very satiating and ready in about 15-20 minutes.

A Healthy Start in Healing Your Gut

This year I am focusing my personal well-being. Your gut is the center of your overall health. If it is imbalanced, it affects EVERYTHING. Blood sugar, stress, energy levels, sleep quality, pain and inflammation…everything. Poor gut health can even be linked to chronic illness and cancer.

I have not written about this yet but my sweet mama passed away 2 years ago from a rare aggressive breast cancer after a 10 year battle. As you can see, getting healthy needs to be a priority of mine because of my family history. I currently battle PCOS, an inflammatory endocrine disorder that effects 1 in 3 women today and is the leading cause of infertility in women. Over the past couple of years, I have also developed some auto immune type symptoms like psoriasis and eczema, both inflammatory illnesses.

My digestion has always been a struggle since I can even remember, even getting my first ulcer in the 8th grade. I have never been great at managing stress and I was never great with expressing my boundaries or personal feelings. Therefore, the stress just keeps building. If you do not take care of yourself, eventually your body will break down. At 36 years old, I feel like this is starting to be the case. A change must be made.

No one should ever have to take tums on the daily…

Start with an elimination period. No grains, no processed foods, no legumes, no processed sugar, no high fodmap foods, no dairy, no soy products… only simple, clean , and whole foods. Do that for up to 6 weeks, then gradually start adding food groups back in to see what your body can tolerate and what it cannot. Overtime, this will allow your stomach lining to heal, and your intestinal flora to repopulate.

What are FODMAPs?

The world of FODMAPs can be a little confusing, but don’t worry, it’s actually quite empowering to know what to expect! When it comes to managing your digestive system, understanding high and low FODMAP foods is key. High FODMAP foods are those that are naturally high in fermentable oligo-, di-, and mono-saccharides, and polyols, which can be difficult for some people to digest. On the other hand, low FODMAP foods are gentle on the gut and can provide a sense of relief from bloating, discomfort, and other symptoms. With a little bit of awareness and planning, you can easily navigate the low FODMAP diet and enjoy a variety of delicious and nutritious foods that make you feel great!

High FODMAPs

High FODMAP foods include certain fruits like apples, pears, and cherries; vegetables such as onions, garlic, and cauliflower (this makes me so sad because I LOVE garlic!) ; legumes like lentils and chickpeas; dairy products like milk and yogurt (especially those high in lactose); wheat-based products like bread and pasta; certain sweeteners, including honey and high-fructose corn syrup; and some processed foods containing inulin or chicory root.

Low FODMAPs

Low FODMAP foods include a variety of options throughout different food groups. For fruits, you can enjoy bananas, blueberries, strawberries, and oranges. In terms of vegetables, suitable choices are spinach, zucchini, carrots, and bell peppers. Proteins such as chicken, fish, and eggs are low FODMAP-friendly, while lactose-free dairy products like lactose-free milk and hard cheeses are also safe. Grains like rice, quinoa, and oats can be included, along with gluten-free bread (I am going as far as taking a temporary break on all grains for the first month). Snacks can consist of nuts like almonds and walnuts in moderation. Lastly, herbs and spices like basil, parsley, and ginger can enhance flavors without adding FODMAPs.

You can read more about FODMAPs and gut health here.

How To Make this High Protein, Low FODMAP Breakfast Bowl

Brown Your Sausage

First, take one pound of ground sausage (I use turkey) and brown in a cast iron skillet or other stovetop pan of choice. Feel free to add salt, pepper, or any herbs of your choice. Just make sure they are low FODMAP if you are following this WOE. Place in a bowl and set aside.

Roast The Potatoes

Take 2 potatoes of your choice, such as sweet potatoes, russets, Yukon gold, etc. Cut them up into small, 1/2 inch cubes. I usually cut them in 3rds, then quarter each of those pieces.

If you have enough grease from your sausage, and it does not irritate your stomach, you can certainly toss the potatoes in and cook them in your sausage drippings. My turkey sausage is very lean so therefore did not produce a lot of extra grease. I opted to add olive oil to the pan instead. Season with salt and pepper as desired. Chop fresh rosemary and sprinkle on top of the potatoes and stir. You may also use dried if you do not have fresh herbs handy. Cook on medium heat until the potatoes are browned and you can easily cut with a fork. This will take a few minutes. Scoop into a bowl and set aside.

Cook the Eggs

This recipe for High Protein, Low FODMAP Breakfast bowl is delicious with any kind of eggs that you prefer! I used a fried egg but you can enjoy them scrambled, as an omelet, poached, over medium, over easy, sunny side up….they are all fantastic! I personally like mine over easy or even poached. When you cut into the egg, the savory yolk runs down over the sausage and potatoes like a beautiful golden waterfall of creamy goodness! DELICIOUS!

Assemble the Bowl

In a bowl, place the Rosemary Potatoes at the bottom, layer with the crumbled sausage, and then top with your eggs. Voila! You are ready to enjoy! Serve with a side or fruit, sourdough toast, or even a delicious glass of homemade cold brew coffee!

With a 1/4 lb of sausage per serving, this recipe delivers over 40 grams per person!