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Hearty AIP Breakfast Bowl

Hearty AIP Breakfast Bowl

aip breakfast dairy free gluten free low carb paleo recipes

This recipe comes to us by way of AIP expert and cookbook author, Kate Jay. Here's what she has to say about this scrumptious recipe: 

You may think that soup for breakfast is odd, but actually, it’s fairly normal in the AIP community. With the removal of eggs and cereal from the diet, it’s important to shift your perspective and see breakfast as being just another meal, rather than a stereotypical idea of how we’re supposed to be eating.

Soup is a perfect choice to break your fast, since it’s easily digestible and a simple way to pack in the nutrients needed to set you up for the day ahead. In this recipe, you’ll find a beautiful mix of protein, fats, and plant-based carbohydrates, which will curb any cravings and keep you on the straight and narrow until lunch time.

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Chef's Tips:

If you’re short on time first thing in the morning, partial-prepping the night before is easily done. For example, when the oven is on for dinner, cook your sausages alongside. While your veggies are cooking, you can steam the sweet potato slices for the next day. At breakfast time, you only need to sauté the sweet potatoes and onions and add the sausages at the end of the cooking time to reheat. I do not recommend making the green broth ahead of time as you will lose vital nutrients.

 

Thyroid-healthy Recipe Highlights:

  • Sausages are your protein and yes, an ode to a more traditional breakfast* (See Note)
  • Sweet potatoes are the AIP community’s favorite nutritious starch
  • Herbs add both flavor and nutrient-density
  • Kale is excellent for methylation (vital for ridding the body of toxins)
  • Bone broth is rich in minerals and wonderful for gut healing
  • Avocado is a delicious source of healthy fat
  • Sauerkraut provides good bacteria to combat the bad
  • Kelp flakes are one of the best sources of dietary iodine, which is crucial for healthy thyroid function. Just be sure to not overdo it on iodine-containing foods to avoid negative effects to thyroid health. 

*NOTE: For strict AIP compliance, I recommend using a homemade sausage like this AIP Lamb Sausage. Storebought sausage often contains nightshades and other non-compliant ingredients. Black pepper, for example, is a Phase 1 reintroduction. Unless you have successfully introduced all ingredients in your clean storebought version, homemade is your best bet. It’s easy to throw together but you could also try asking your butcher to make some for you.

 

Hearty AIP Breakfast Bowl

Hearty AIP Breakfast Bowl

Yield: 4
Author: Kate Jay, NTP, CGP
Prep time: 10 MinCook time: 30 MinTotal time: 40 Min
Gluten-free, Dairy-free, Paleo, AIP (depending on sausage used), Low-Carb, Keto-friendly

Ingredients

  • 1 pound AIP compliant sausage, links or patties
  • 2 large white sweet potatoes, peeled
  • 1 tablespoon coconut oil or other fat
  • 1 large red onion, cut into thin wedges
  • 1/2 large bunch lacinato kale, roughly chopped
  • 1 bunch flat leaf parsley, roughly chopped
  • 1/2 bunch cilantro, roughly chopped
  • 2 1/4 cups chicken bone broth
  • sea salt to taste
  • flesh of two avocados
  • spoonful sauerkraut, preferably fermented like Bubbie's
  • sprinkle of kelp, or dulse flakes

Instructions

  1. Preheat the oven to 350F.
  2. Place the sausages onto a baking tray and cook for 20 minutes or until cooked. Cut into bite-sized pieces.
  3. While sausages bake, peel the sweet potatoes and cut into 1/4-inch thick slices. Steam for 10 minutes or until just tender when pierced with a knife. Allow to cool.
  4. Melt the fat in a large sauté pan and add the onions and sweet potato slices. Sauté for around 5-6 minutes on medium heat, turning mid-way, until the onions are translucent and the sweet potatoes are golden and crispy.
  5. While this is cooking, pour the broth into a medium pan and add the kale. Bring up to a simmer, cover the pan, and cook until the kale has wilted, 4-5 minutes. Now turn off the heat, add the herbs and let them wilt too. Transfer the broth and greens to a blender and blitz until very smooth. Add salt to taste.
  6. Divide the broth into large bowls and add the sausages, sweet potatoes, and onion wedges. Slice the avocado and arrange it on the top. Add a spoonful of sauerkraut and a sprinkle of kelp flakes. Serve immediately.

Nutrition Facts

Calories

635.24

Fat (grams)

49.37

Sat. Fat (grams)

14.99

Carbs (grams)

22.28

Fiber (grams)

9.01

Net carbs

13.27

Sugar (grams)

5.48

Protein (grams)

30.13

Sodium (milligrams)

1422.61

Cholesterol (grams)

99.01
 
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