This vegetarian low fodmap breakfast is a Southwestern twist on one of my favorite half sweet potato hash recipes. It's flavored with wilted spinach and caramelized green peppers, making it a healthy make-ahead option with or without eggs. Also gluten and dairy free!
As a general rule of thumb, I always choose the low-stress, hands-off method of making breakfast in the oven over the sometimes finicky, distracting stovetop. The only exception is a delicious breakfast chowder, and this low-FODMAP version is certainly worth the extra effort.
this Sweet Potato and Black Bean Hash One of my favorite weekend brunches. Any leftovers will keep well for up to a week.But as you know, onions and beans are generally prohibited Low FODMAP dietand sweet potatoes are one of those tricky mid-FODMAP foods.
So this low-FODMAP breakfast hash steals a few elements from my old standby—mainly a spice blend of cumin and paprika, and a delicious wilted green veggies sprinkled throughout—but doesn't contain the green onions at all.If you're not vegetarian, you can easily add sausage (I have a low FODMAP breakfast hash recipe based on sausage my recipes! ).
Is the fodmap of sweet potato low?
Sweet potatoes are one of the “moderate” FODMAP foods and you have to be careful about how much you end up on your plate. Because of this, I usually use a “half sweet potato” approach to many dishes.This means that the ratio used is The ratio of sweet potatoes to regular potatoes is 1:2like this low-FODMAP breakfast.
According to the Monash University app, a safe amount of sweet potato is ½ cup or 2.65 ounces. Since this is difficult to remember and measure, I usually use no more than 1 medium sweet potato (serves 4 people) in my recipes. Choose 10 ounces of sweet potatoesa little over half a pound.
You can use any number of regular potatoes!
Does spinach have a low fodmap?
Most leafy greens are low in FODMAPs, so they are a great strategy for adding more fiber and nutrients to your meals when so many are off-limits.I especially like the addition of spinach Low FODMAP Vegetarian Recipes.
If you don’t have spinach on hand, Kale or arugula would also work. For this recipe, I prefer fresh over frozen because there are so few ingredients.
Breakdown of ingredients in low FODMAP hashes:
For the visual learners, here's a little chart to help you understand which ingredients in your breakfast hash are low in FODMAPs.
Low FODMAP breakfast and your blood sugar
As you will learn in my article NEW RECIPE CARBIVORE, managing blood sugar and preventing any fluctuations is important for overall gut health. Following a low-FODMAP diet may be a good choice because one of the best ways to balance your hormones is to eat lots of fiber, and so many fiber-rich vegetables can be irritating for those of us with irritable bowel syndrome.
So how do I reconcile these two things in a low FODMAP breakfast? Well, let’s start with the two biggest rules of blood sugar control:
Start your day with a delicious sugar-free breakfast. This low FODMAP hash already checks those boxes.
For carb meals, be sure to add a “Carb Mate” – Fiber, protein and fat. For our fiber, I left the skins on the potatoes (so you get more nutrients too) and added spinach and green peppers. For protein, you can choose to add an egg on top!
Overall, this is a perfect Carbivore approved formula that is also low in FODMAPs.
How to Make Low FODMAP Breakfast in the Oven
If you agree with my cooking rule of thumb above, I should mention that if you're short on attention, you can easily make this hash on a pan in the oven instead of on the stovetop. Simply place sweet potatoes, potatoes, peppers, spices and oil on a baking sheet lined with parchment paper and bake in the oven until tender, about 25 minutes.
Spinach, you still want to make stovetop. Saute until wilted in just a few minutes. Once it's done, just mix it into your oven-baked low FODMAP hash.
Can you make this hash in advance?
As long as there are no eggs involved and you keep your low-FODMAP breakfast hash vegan, you can start ahead and finish the entire recipe and reheat it to order. If that's your wish and you're just a vegetarian, just fry an egg and order it when you want!
To make this low-FODMAP breakfast for a crowd, you can bake the eggs directly in the skillet and then transfer to the oven until set.This is one of my favorite things to do Low FODMAP Dinner Ideas (Yes, hash works for dinner too!).
More low FODMAP breakfast ideas:
With health and hedonism,
phoebe
30 Minute Low FODMAP Breakfast Hash
This vegetarian low fodmap breakfast is a Southwestern twist on one of my favorite half sweet potato hash recipes. Flavored with wilted spinach and caramelized green peppers, it's a healthy make-ahead option with or without eggs. If you're serving this to your loved ones, bake the hash with eggs—it's an easy one-pot brunch solution. If you're making hash for next week, just top it with a fried egg. Of course, if you’re vegetarian, it’s delicious without the eggs!
portion size 4
raw material
- 2 spoon olive oil
- 1 Orange or yellow bell pepper dice
- 1 medium sweet potato 1/2 pound, cut into ½-inch cubes
- 2 Large Russet or Yukon Gold Potatoes 1 ½ pounds, cut into ½-inch cubes
- 1 teaspoon sea salt
- 1 teaspoon cumin powder
- 1 teaspoon paprika
- 5 ounce baby spinach See endnote
- 2 spoon lime juice
- 1/4 cup chopped cilantro Elective
- 4 big egg Elective
instruct
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In a large nonstick skillet, heat olive oil over medium-high heat. Cook sweet potatoes and regular potatoes, stirring every few minutes, until golden brown and tender, about 15 minutes. If they start to turn black, turn down the heat.
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Add bell pepper, salt, cumin and paprika. Sauté for another 5 minutes, until peppers are soft.
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Carefully stir in spinach and cook until wilted. Remove from heat and drizzle with lime juice. Garnish with cilantro and serve warm with low FODMAP hot sauce.
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Optional: If you are serving hash for brunch (rather than preparing a separate breakfast ahead of time), preheat the oven to 400 degrees. Make 4 holes in the potato and crack an egg into each hole. Transfer to oven and bake until eggs are just set, about 5 minutes. Garnish with cilantro.
If you make it, tag @phoebelapine and #feedmephoebe – I’d love to see it!
