Delicious and Nutritious Elimination Diet Breakfast Recipes

For individuals embarking on an elimination diet, breakfast can present a unique challenge. The need to exclude common allergens and inflammatory foods requires creativity and careful planning. This article provides a comprehensive guide to elimination diet breakfast recipes, ensuring a healthy, satisfying, and anti-inflammatory start to the day. The topic of elimination diet recipes is so important because, more often than not, the practitioner instructing you to follow an elimination diet likely does not have time to sit and review recipes with you during a medical visit. Let us take the guesswork out of the process.

What is an Elimination Diet?

An elimination diet is a method of identifying food sensitivities. It involves removing suspected trigger foods for a period, usually a few weeks, and then gradually reintroducing them to monitor for any adverse reactions. An elimination diet can focus on any combination of foods, from soy to eggs to night shades, and more. However, two of the most common foods eliminated are: gluten and dairy. Both of these foods are common allergens while also being high in FODMAPS, which can trigger symptoms in people who are sensitive. Every person is unique, but many people experience some level of improvement by temporarily or permanently reducing or eliminating these foods.

Common Foods to Eliminate

The top eight foods that most often cause allergies and immune system reactions are:

• Eggs
• Soy
• Peanuts
• Tree nuts
• Dairy
• Fish
• Shellfish
• Wheat

Key Considerations for an Elimination Diet Breakfast

When creating an elimination diet breakfast, the goal is to provide a healthy dose of anti-inflammatory foods and steady energy. Be sure to include enough protein, even at breakfast, to avoid feeling poorly and experiencing blood sugar crashes. Shop in advance and cook in bulk, as preparation is key to success when eliminating multiple food groups.

Understanding the AIP Diet

The AIP diet stands for the Autoimmune Protocol Diet. An AIP diet serves to eliminate inflammatory foods that exacerbate symptoms of autoimmune diseases, such as Lupus, Rheumatoid Arthritis, Multiple Sclerosis, and many more. Autoimmune diseases cause the body to fight itself by attacking healthy cells. The AIP diet is, first and foremost, an elimination diet, which means that it’s important to strictly eliminate foods before reintroducing them one-by-one to take note of their effects. For a majority of people, though, following an AIP diet from main course to dessert on an ongoing basis is essential to keeping their symptoms at bay. This eating regimen emphasizes high-quality fats, colorful fruits and veggies, as well as high-quality animal protein like wild-caught fish and grass-fed beef.

Read also: Is a Vegetarian Elimination Diet Right for You?

AIP-Friendly Foods

AIP breakfast recipes center around high-quality proteins like grass-fed beef, wild-caught fish, and organ meats, paired with plenty of vegetables and healthy fats. This means saying goodbye to traditional cereals, toast, and scrambled eggs. The key to successful AIP breakfasts is incorporating foods that support gut healing and reduce inflammation. Root vegetables like sweet potatoes, cassava, and winter squashes offer complex carbohydrates and fiber. Fermented foods also play a crucial role in AIP breakfast ideas, as they support digestive health and provide beneficial probiotics.

Foods to Avoid on the AIP Diet

The autoimmune protocol (AIP) is a short-term elimination diet that restricts potentially pro-inflammatory foods, such as:

• Eggs
• Grains
• Dairy
• Legumes
• Nightshade vegetables (tomato, potatoes, peppers, eggplant)
• Coffee
• Nuts and seeds
• Refined sugars and oils
• Food additives and preservatives

Can You Eat Bacon on an Elimination Diet?

Yes! Unless your healthcare provider specifically requests you not to eat pork, you are in the clear with bacon. Bacon is especially OK if it is pasture-raised. An interesting fact we’ve learned as clinicians over the years: Sometimes, individuals react to red meat because of the funk that resides within the meat because of the animal’s living conditions vs.

AIP-Compliant Bacon

Most commercial bacon is not AIP-compliant due to added sugars, nitrates, and other non-compliant ingredients. However, you can find AIP-friendly bacon options that are sugar-free, nitrate-free, and made without problematic additives.

The Best Elimination Diet Breakfast Recipes

1. Carrot Cake N’Oatmeal

While gluten-free grains are traditionally kept on a standard elimination diet, many individuals are unable to tolerate grains as a result of their current health condition or, their elimination diet recipes must abide by the rule of Paleo eating. The solution? N’oatmeal!!

Read also: Comprehensive guide to the IC diet and food list.

Instructions:

1. Preheat oven to 350 degrees.
2. In a large mixing bowl, combine all ingredients until evenly mixed.
3. Scoop the mixture into a glass 9×13 dish.
4. Pat with hand or spatula to ensure the mixture is even.
5. Cover pan with foil and baker for about 55 minutes or until the n’oatmeal is moist.
6. Let cool for 5-7 minutes then scoop out and enjoy!

2. Super Smoothie

And no, we are not talking about throwing juice, yogurt, and fruit in a blender. Are you struggling to find a place to get clean, anti-inflammatory smoothie ingredients all in one place and shipped right to your front door? If so, try where we buy all our smoothie ingredients, Thrive Market. It is without a doubt, the best place to buy all your anti-inflammatory foods, spices, and snacks. We’ve been using Thrive Market for years now and have saved a ton of money by doing so. We love ordering specialized groceries like nut butter, toxin-free cleaning products and soap, clean protein bars and snacks, and even our children’s diapers (they’re the best we’ve found!). Plus, if you do not order enough throughout the year to make your membership fee worthwhile, Thrive Market will actually credit you back what you did not use as a bonus for the following year.

3. The Classic Breakfast Power Bowl

Let’s not overthink things my friends, an old-school classic breakfast can still fit the bill! Why not cook your favorite chicken or turkey sausage (We like Applegate Farms) then chop, season, and roast sweet or purple potatoes along with your favorite roasted veggies?

4. Berry Coconut Cream Chia Parfaits

Special shout out to all of our yogurt lovers out there! We see you! So, please don’t panic when you are asked to remove dairy. We have you covered.

Instructions:

1. Open canned coconut milk and stir with a spoon until oil and cream are well mixed.
2. Remove ⅓ of the canned milk and pour in a pan. Heat until just boiling and divide into two small bowls.
3. In one bowl, sprinkle in the gelatin until it blooms (AKA starts to ripple and take shape.) After 3-4 min, whisk together until dissolved and slightly frothy.
4. In the other bowl, stir in sweetener and lemon zest.
5. Combine the two bowls of split coconut milk and then the remaining coconut milk from the can.
6. Lastly, add the chia and stir well until seeds are evenly dispersed. Refrigerate for at least 1 hr and 15 minutes.
7. Combine all ingredients in a saucepan on low to medium heat until water has evaporated and berries are soft and broken down.
8. Take fresh berries and dump evenly across four small glasses (6-10 oz). A few inches is great.
9. Divide entire batch of coconut cream across four glasses.

5. Cinnamon Banana Porridge

This is one of our favorite elimination diet recipes of all time. So, simple, and so delicious. I developed this one a few years ago when many of my clients wanted something hearty but sweet in the morning, but they could not tolerate grains or many other foods on the elimination diet. Divide batch in half.

6. Dinner for Breakfast

We know many of you enjoy eating breakfast for dinner, but please don’t forget how beneficial a balanced dinner can be for breakfast!! Hands down, you will feel better eating that pot roast from last night vs. a bowl of cereal. Remember, healthy fat and protein burn slowly, stabilizing blood sugar and hunger. You will feel more satisfied, accompanied by more stable energy levels mid-morning. It may seem awkward at first, but we have quite a few athletes who feel so much better taking this approach that they refuse to go back to their old ways of oatmeal and muffins.

Read also: Understanding the AIP Diet

7. Pancakes of Champions

You need eggs to make a great pancake, they say. LIES! There are actually a number of options to replace egg in a recipe such as making your own flax egg, chia egg, using apple cider vinegar, purchasing an egg substitute mix or in this situation, gelatin.

Instructions:

1. Add hot water to a small, glass cup and sprinkle gelatin on top.
2. Combine both flours and cinnamon in a medium sized bowl.
3. Add the coconut milk, maple, gelatin mixture and whisk well. (Sometimes heating the milk before mixing can help to keep the mixture warm which makes for a smoother blending process.)
4. Heat your favorite non-toxic pan to medium low heat then add a spoonful of coconut until evenly melted. Take an ice cream scooper to scoop a few portions of batter across your pan.
5. Let cook for 3-5 minutes then flip and cook for another 2-3.
6. Pancake should harden a bit in texture and turn slightly light brown. Set on plate and enjoy!

8. Cranberry Orange Muffin Tops

Now is a muffin an ideal or balanced breakfast? Absolutely not. But, sometimes variety is truly what keeps us going when following an elimination diet that is fairly restrictive.

Instructions:

1. Preheat oven to 350 and grease your favorite non-toxic cookie sheet.
2. In a medium bowl combine both flours, baking soda, orange zest and salt.
3. Gently stir until evenly mixed. Mix in honey, applesauce, coconut oil until a well mixed, thick batter is formed.
4. Fold in cranberries.Use an overflowing tablespoon to scoop out about 16 mounds of batter across your cookie sheet.
5. Bake for approximately 15 minutes or until firm and golden brown. Enjoy once completely cooled!.

Pro Tip: Make these on a weekend for an easy reheat during the week.

9. Sweet Potato Toast/Sliders

Did you know that you can slice raw sweet potatoes and toast them for a few minutes in the toaster to mimic bread? Hint: You can go sweet with options like peanut butter, banana and cinnamon or almond butter and cacao nibs or you can opt for savory like smashed avocado with sea salt and pepper or hummus an smoked salmon or even a fried egg!

Instructions:

1. Take the sweet potato and slice it lengthwise into approximately ¼ inch thick pieces.
2. Toast for 4-6 minutes in your toaster. (It may take a little longer for it to be cooked through depending on the power of your toaster.)
3. Top with desired toppings.
4. Place an extra slice on top if you are more of a sandwich fan or leave it open-faced like traditional toast.

10. Superfood Quinoa Breakfast Porridge

Who doesn’t love some some breakfast porridge? In our house we love smoothies and porridge We like to balance the carbs from the oats and quinoa with hemp, chia, flax, and coconut. Additionally, the cinnamon will help reduce a bloog sugar spike if you add too much honey or maple syrup. If you’re looking to further boost your protein intake, which we often are, especially after long runs, we have 2 suggestions. We often add some collagen peptides and vanilla beef protein powder. These are both available on Fullscript for a discount hwen you use our link to create your accont. You may need to add a bit more liquid to get the considtencey right, but, you won’t notice the collagen and. the vanilla beef protein powder tasts greatt, just don’t add more than a scoop. For optimal nutritional value, is best to start with whole flaxseed and grind/blend them immediately before use. Add quinoa, oats, almond milk, water, vanilla and cinnamon into a small pot. Stir together and bring the liquid to a boil. Reduce to low and simmer the porridge until the oats are soft and most of the liquid has been absorbed. Remove the porridge from the heat and stir in maple syrup, flaxseed meal, chia seeds, and hemp seeds.

11. Elimination Diet-Friendly Breakfast Sausage

This elimination diet-friendly breakfast recipe tastes best with pork but can be made with chicken or turkey.

Instructions:

1. Pour seasoning in the mixing bowl with the meat and mix together by hand.
2. Grease a baking sheet with an anti-inflammatory oil such as organic avocado oil, coconut oil, or beef tallo.
3. Grab small amounts of mixture shaping it into 12 patties and place onto a cookie sheet.
4. Bake for 10 mninutes then flip and bake for an adidtional 7-10 minutes.
5. To saute: Let patties sit for 10 minutes as they will cook more evenly at room temperature.
6. Put a pan on medium heat and add a small amoutn of anti-inflammatory oil such as organic avocado oil, organic coconut oil, or beef tallow.
7. Sautee for 4-5 minutes on eacehside or until cooked all the way though.

Many of us feel best when we consistely meet our recommended protein intake requirements. My husband is one of them and with his lifting and marathon training he conssitely feels stronger and more energized when he meets his protein requiremnets. One way to start your day on the right foot is with some clean elimination diet-frinely breakfast sausage that will keep your blood sugar stable and help you chip away at your daily protein goals. If you’re an athlete doing intense training, finding tasty ways to consistently consume protein is essential.

Additional AIP Breakfast Ideas

• Sweet Potato Hash with Chicken Sausage and Kale: Try this egg-free sweet potato hash for a hearty and savory breakfast you can make in one pot. It includes kale, mushrooms, and fresh herbs for added nutrients and flavor. The recipe calls for bacon- you can substitute homemade chicken sausage or other minimally-processed ground meats. This recipe reheats well, so it can be a good option if you prefer to meal prep your breakfasts several days in advance.
• AIP-Approved Banana Pancakes: Learning how to make grain-free breakfast staples, like pancakes, can be tricky while following the AIP diet. These banana pancakes use a blend of AIP-approved flours (cassava flour, tigernut flour, and tapioca starch) to create the perfect texture. Serve with chicken sausage for protein.
• Breakfast Bowl with Pork Sausage, Avocado, and Plantains: These homemade pork breakfast sausages are AIP-compliant and freezer-friendly, making them an excellent option for a quick weekday breakfast. Enjoy a breakfast bowl with plantain slices sauteed in coconut oil, cooked pork sausage, and AIP-friendly vegetables. A side of fresh fruit pairs well with this meal.
• Chicken Hash Brown Patties with Pesto: For a flavor-packed, balanced breakfast, try these chicken hash brown patties. They’re made with white sweet potatoes, chicken, and herbs and topped with an AIP-friendly avocado pesto. The chicken hash brown patties reheat well, making them a great option for meal prep. Serve with a side of fruit or vegetables, and enjoy this fiber-filled breakfast.
• Avocado Toast on Sweet Potato Slices: Since AIP-friendly bread options require baking from scratch with grain-free flour, this alternative uses thinly sliced sweet potato as a more convenient option. Simply slice a sweet potato lengthwise into ⅛-¼ inch thick slices and bake for 15-20 minutes. Alternatively, you can place the slices in a toaster and run it for several cycles on high until cooked. Top with mashed avocado, seasonings, and your protein of choice (this recipe recommends mahi mahi or cod).
• Mexican Breakfast Skillet: This flavor-packed breakfast skillet is a great recipe you can prepare ahead of time. With ground beef, spices, sweet potato, onion, and kale, this one-pan meal has everything you need to feel satisfied and energized for your day.
• Chai Collagen Smoothie: Try this chai-spiced collagen smoothie for an AIP-friendly breakfast you can make in five minutes. The recipe is flavored with coconut milk, frozen banana, and ground spices like cinnamon, cloves, and ginger. It even has a serving of vegetables (fresh zucchini). The protein in this recipe comes from collagen powder, which is one of the protein powder options on the AIP diet.
• Pumpkin Pie Coconut Parfait: This decadent pumpkin pie parfait is made with coconut milk and is excellent for meal prep. Simply mix coconut milk, pumpkin puree, honey, spices, and gelatin powder in a saucepan and heat. Then, set in the fridge for at least four hours. Top with diced pears, no sugar added raisins or dried fruit, cinnamon, and honey. Serve with your protein of choice.
• Spiced Carrot Breakfast Porridge: This oatmeal alternative is made with a base of steamed carrots and cauliflower, which are then blended until smooth. While these vegetables are often flavored in a savory way, this recipe uses cinnamon, ginger, nutmeg, vanilla, coconut milk, and maple syrup to transform them into a sweet and satisfying breakfast meal. You can mix in some unflavored collagen powder to add protein to this dish.
• Coconut Flour Banana Bread Muffins: Replicating your favorite baked goods can be difficult on the AIP diet, as wheat flour, eggs, and milk are off-limits. These banana bread muffins are made with coconut flour and coconut sugar and are AIP-compliant. This is a great recipe to bake in advance and enjoy throughout the week for an easy breakfast. Pair with your protein of choice for a balanced meal.
• Cassava Flour Breakfast Tacos: Cassava flour tortillas are an AIP-friendly alternative to corn and wheat flour tortillas. To make this breakfast taco recipe, cook your protein of choice and top with homemade AIP pico de gallo and coconut lime crema. The coconut lime crema uses coconut yogurt, which you can make at home or purchase an AIP-compliant option.
• Apple and Pork Breakfast Casserole: This delicious fall breakfast casserole recipe is perfect for a weekend brunch. It has a base of delicata squash and ground pork and is flavored with canned pumpkin, diced apples, AIP-compliant bacon, and dried herbs. This recipe reheats well, so it’s an excellent option to make on the weekend and enjoy leftovers during the week.
• Grain-Free Baked Oatmeal: Baked oatmeal is a popular make-ahead breakfast, but it isn’t AIP-friendly because of the oats, eggs, milk, nuts, and seeds that are usually included. This grain-free recipe substitutes a blend of tigernut flour, tapioca starch, and green banana flour for the oats and uses coconut milk, banana, and no sugar added raisins or other dried fruit for flavor. Simply blend all the ingredients together, add to a baking dish, and bake for 20 minutes. Enjoy with your protein of choice.

Tips for Maximizing Success with AIP Breakfast Recipes

Maximizing success with AIP breakfast recipes requires planning, preparation, and creativity. When it comes to AIP breakfasts, dedicate time each weekend to preparing components for the week ahead. Cook large batches of breakfast sausage patties, pre-cut vegetables for hash recipes, or prepare homemade coconut yogurt. This ensures you always have ingredients on hand for preparing any of these AIP diet breakfast ideas. Keep coconut flour, cassava flour, coconut milk, and quality cooking fats like coconut oil readily available. For AIP breakfast recipes that freeze well, many can be doubled or tripled, with extras stored in the freezer for future meals. This will help you maintain stable blood sugar levels throughout the morning. Following an autoimmune protocol doesn't mean sacrificing delicious, satisfying breakfasts.

Meal Prep Strategies

Try to cook in large batches whenever possible to save time while preparing AIP-friendly breakfasts. This will allow you to enjoy leftovers for several days at a time. A good strategy is to meal prep something for breakfast on your day off, then enjoy it reheated throughout the work week. It can also help to prepare some breakfast staples to keep in the freezer for easy weekday breakfasts. For example, cassava flour tortillas and AIP breakfast sausages can be prepped and frozen, so you always have them on hand.

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