15 low-FODMAP AIP breakfasts

Kalua Pig & Carrot fudge

Kalua Pig & Carrot fudge

Everybody knows that breakfast is important. Especially important if you are radically changing your diet, to avoid hunger and despondency, which leads to deviant food-related behaviour in the afternoon & evening…

At our house there are 3 categories of breakfasts on the AIP:

Mmm, tacos!

Blueberry beef tacos

  1. Planned leftovers;
  2. Emergency commuter rations; and
  3. Breakfasts that result from a morning food prep session;

Here’s what some of those look like:

Planned leftovers

Have your pie!

Pot pie

  • Nom Nom Paleo’s Kalua Pig &  Cats in the Kitchen’s Carrot Cake Fudge with sliced cucumber;
  • Leftover Beef Tacos;
  • Leftover Pot Pie;
  • Breakfast Flatbread Wraps (Wrap leftover salmon &/or chicken in green flatbread. Add grated carrot & spinach); Like so:


    Breakfast flatbread wraps

  • Hot Bone Broth
    Bone broth

    Bone broth

    (Check out this bone broth recipe from SCD Lifestyle: I broth my bones for 36 hours, too, but I often use a mixture of bones: whatever I’ve saved up in the freezer: lamb, beef & chicken).  Add leftover meat & spinach to your broth broth for an invigorating breakfast (otherwise known as soup…);

  • Likewise, leftover Beef Stew;
  • Or the breakfast of Champions: Cold Pizza!

    Cold pizza & hot tea

    Cold pizza & hot tea

steak to go

Steak to go

Emergency commuter rations

  • I-have-no-time-to-eat-yes-you-do reheated Steak. (Toss foil-wrapped teak in the oven while you get work-ready. Fuel your commute…);
  • All-I have-in-the-fridge-is-fudge Salmon Nori Wrap (If you keep tinned salmon & nori at work, all you need to bring is is a couple of slices of Cats in the Kitchen Carrot Cake Fudge to make your breakfast complete. I make this fudge without sweetener or vanilla. Yes, I love it.);

    nori salmon & fudge

    Nori handroll: tinned salmon & fudge

  • Lamb Muffins;

    Lamb muffins

    Lamb muffins

At least a modicum of morning food prep required…

  • Bacon & Oranges;
  • Tostada, Sautéed Bok Choy, Grilled Grapefruit (To make tostadas lay green tortillas into those  ‘disposable’ ~I reuse mine forever~ tin foil individual pie plates they sell at supermarkets & bake for another 15 minutes until crunchy, fill with ground meat & top with lettuce);

    Bacon & oranges

    Bacon & oranges

  • Root Hash (Toss parsnips & carrots with melted coconut oil & oven bake for 45 minutes. For slow cooked lamb shanks ~put them on before bed with just a few cups of bone broth & they’ll be ready for breakfast~ or eat your has with fresh-cooked bacon);
  • Hot Sausage to go (Special order AIP & low-FODMAP sausages from your butcher. Boil, then fry your sausages & wrap in green flatbread to go);

    Root hash

    Root hash

  • The Omnipotent Breakfast Fry-up. (Fry up ground meat with AIP-friendly veg & seasoning);

A rotation of 15 breakfasts is hardly necessary for AIP success, but it is important to find food you like that’s do-able in real life. For inspiration, check out Emily’s AIP food routine on her Field Notes on Healing blog. Really, it’s about finding what works. For each of us.

~Happy breakfasting!~

Sausage to go

Sausage to go

18 thoughts on “15 low-FODMAP AIP breakfasts

  1. Pingback: AIP low-FODMAP food list | petra8paleo

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  3. Hi Petra. I can’t tolerate coconut other than oil. So a few of these recipes don’t work for me unfortunately. Can your husband tolerate coconut? Just wondering what someone eats for breakfast if they’re AIP, low-FODMAP, and can’t have coconut other than oil. Very uninspired right now. I was eating ground pork breakfast patties with sauerkraut, but lately have been unable to stomach even the smell of it all and have resorted back to eggs. And the coconut oil is also making my stomach turn if I cook with it. I’ll stop eating eggs after today because I’ve been having symptoms lately, and the only option I’m considering right now is a protein shake with spinach, water, and SunWarrior Warrior protein blend.

    Thanks for any help you can provide.

  4. Also forgot to mention, I can’t tolerate zucchinis, yams, squash of any type, blueberries… You get the picture. The coconut issue is a real problem because there’s so many of the recipes you mention that I can’t have.

    • Hi Melanie,

      A lot of AIP recipes rely heavily on coconut, which is a real problem for people who don’t tolerate it, including you & Matthew. For a while, Matthew was substituting Red Palm Oil for Coconut Oil, but he has now come to the conclusion that he probably need to be entirely ‘palm-free’, so he is using only animal fat at present. Matthew’s usual meal is animal protein; greens (chard, spinach &/or arugula) cooked in bone broth; & gummies made with berries & pastured gelatin; & oven-roasted carrots, turnips, parsnips &/or rutabaga. Another staple is green plantain chips: http://petra8paleo.com/2013/12/27/paleo-nachos-with-ground-elk-green-apple-guacamole-aip-friendly/. He also doesn’t tolerate zucchini or cabbage & some other foods that are on the low-FODMAP list. One thing that helps for breakfast (& all meals) is really focusing on varying the protein to avoid monotony: duck breast, pot roast, pork chops, salmon, steak, bacon, short-ribs, roast chicken, halibut, venison stew, etc. There is a coconut-free AIP pinterest board that just started: https://www.pinterest.com/erinatjourney/coconut-free-aip/ but it’s not low-FODMAP. And I happen to know there will be an AIP breakfast e-cookbook launching soon (early January!) at Phoenix Helix http://www.phoenixhelix.com/ that will include both coconut-free modifications & low-FODMAP modifications (but you’d have to cross-reference those lists to get a coconut-free low-FODMAP modification list.)

      • Thanks Petra.
        Sounds like Matthew and I are on the same diets. I’m coming to the realization that I’m going to have to vary the breakfast meals for myself, which I really don’t like doing. I’m on autopilot in the mornings because of my medications – I need to take them with food and have a couple double-shot americanos to lift the fog and be able to drive. I’m on disability currently because of the fatigue and neuropathy from my illness. And since we have two young boys that are 7 and 5, it’s been extremely challenging and tiring to cook for everyone and manage the house and extracurricular activities. Bottom line is this, I’m goig to have to build a three- to four-week meal plan if I’m going to be able to stick with these diets and hopefully get better. And I’ll have to do a lot more prepping and freezing! On the plus side, I’ve been able to drop lunch meals for myself as long as I have some protein at breakfast time and eat early dinner 🙂

      • A meal plan is key. You might be able to get away with a 2-week meal plan that includes meals for everyone in the family. And you’re absolutely right: set it up for as much batch cooking as possible. Then rotate it over & over. It took 7 months before I really started to notice the brain fog & fatigue lifting for Matthew. If you can get to that point then everything becomes easier. But until then, try to simplify everything that can possibly be simplified. Like the extracurricular activities. Just saying (one mum to another!) Your healing needs to be at the centre of your family’s life for awhile. And I’m not one for giving advice (& I don’t want to add another stressor to the pile), but …the coffee. Matthew resisted taking it out for a long time & was not even remotely sanguine about giving it up, but finally had to just do it. It’s so hard when it feels like the only thing that’s enabling you to run your life. I’ll be thinking of you…

  5. Melanie..if you don’t mind me asking what underlying autoimmune illness do you have with the fatigue fog and neuropathy? What type of neuropathy also?

    • Hi Donna,
      It’s a vasculitis called EGPA (Eosinophilic granulomatosis with polyangiitis), or also called Churg-Strauss syndrome. I’ve got periferal neuropathy in the lower legs and more so on the right side. Farigue comes from the illness, drowsiness and brain frog from the pregabalin and amitriptyline j take for the nerve pain.

  6. Pingback: Paleo AIP Low FODMAP Quick Breakfast? | Mark's Daily Apple Health and Fitness Forum page

  7. Pingback: Link Love (2015-08-15) | Becky's Kaleidoscope

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