​If figuring out what to eat for breakfast while following any sort of elimination diet is daunting, I’m here to share some elimination diet breakfast ideas with you.

As part of the gut healing journey, many choose to opt in on a food-elimination diet of sorts to drill down on potential food triggers that are causing symptoms like gas, bloating, diarrhea, and anything else you might be experiencing.

In the early days, or for the short term a restrictive diet like the elimination diet plan can be a great way for achieving this.

What is the Elimination Diet?

The ultimate goal of the elimination diet is to figure out which foods your body is reacting to and/or not responding well to.

An elimination diet involves removing those foods during an elimination period, and then later reintroducing them, one at a time. 

Reactions could be generalized stomach pain, skin problems like eczema, general rashes and acne, joint pain, bloating, diarrhea, etc. There are a variety of symptoms you may currently be experiencing – none of which are pleasant. Believe me, I know.

Simultaneously, you’ll watch for symptoms that show a reaction.

The process takes a slow-and-go approach.

To help get you started with an Elimination Diet, I have put together these highly valuable resources:

  1. Printable Elimination Diet
  2. Elimination Diet Food List {Phase 1}
  3. How to Reintroduce Foods After Elimination Diet

Elimination Diet Breakfast Ideas

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The focus for today’s article is on breakfast — what are some breakfast foods to eat during an elimination phase?

I also have a recipe for my 4-ingredient Apple & Thyme Breakfast Patties that can fit into your elimination diet meal plan to share.

Here is a list of breakfast foods as acceptable options to consider during your elimination diet:

  • Fruits: Most fruits, excluding citrus fruits (think: fresh berries, sliced banana, apples)
  • Vegetables: Most vegetables, excluding nightshades (think: sweet potatoes, dark leafy greens)
  • Gluten-free Grains: Including rice and buckwheat even gluten-free oats are acceptable for many
  • Meat and fish: Including turkey, lamb, wild game and cold-water fish like salmon
  • Dairy substitutes: Including full fat coconut milk, unsweetened rice milk, and a variety of other non-dairy milk options (you do have to avoid dairy products plus I would not recommend any soy products like soy milk)
  • Healthy Fats: Including cold-pressed olive oil, flaxseed oil and coconut oil, pumpkin seeds and hemp seeds
  • Beverages: Water and herbal teas
  • Spices, condiments and others: Including black pepper, fresh herbs and spices (excluding cayenne pepper and paprika) and apple cider vinegar

As it relates to breakfast in particular, here are some elimination diet breakfast recipes:

  1. Green Smoothie
  2. Make your own coconut yogurt (bonus: uses probiotic capsules!)
  3.  Breakfast Turkey Patties
  4. On the Go Breakfast Turkey Meatloaf Muffins (you might need to skip the onion)
  5. Fruit Smoothie (HERE is how to make a raspberry one)
  6. Gluten-Free Bread (my personal breakfast loaf)
  7. Paleo Smoothie Bowl
  8. There are also a ton of ideas you’ll find in my book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut:
    • Bacon Bowl
    • Breakfast Fruit Bowl
    • Packed Protein Bowl
    • Papaya Sunrise Bowl
    • Grain-Free Apple Pie Cereal
A Gutsy Girl's Bible what to eat agutsygirlbook.com

Get a copy of my book, A Gutsy Girl’s Bible: a 21-day approach to healing the gut today.

As an example for what those ideas from my book look like…..we call them Creations in the book, and here is the Breakfast Fruit Bowl:

  • 2 cups melon
  • 2 bananas
  • 2 cups coconut milk
  • 1 cup blueberries
  • 1/2 cup almonds
  • ground cinnamon, for garnish
  • hempseeds and/or chia seeds, for garnish

Creations allow you to be in control. Change quantities, fruits, items and/or leave things off / add them in as desired – different ways for approaching “recipes” custom to you.

This is the basis for healing the gut in the long term – knowing what works for you and adapting to / for that.

4-Ingredient Apple & Thyme Breakfast Patties

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Elimination Diet Breakfast Ideas (+ 4-Ingredient Apple & Thyme Breakfast Patties Recipe) agutsygirl.com #eliminationdiet #breakfastrecipe

A high-protein, gut-friendly breakfast is about to get even easier for you with these 4-ingredient apple & thyme breakfast patties.

My husband commented when I made these, “they taste like a breakfast patty.”

That’s what I was going for. I just wanted to see if he’d notice. Good thing his taste buds are tuned in.

They are stupid simple to make, too. And this is obviously a bonus for the Gutsy woman you are.

I have found over the years of working with thousands of women that the easier something is to do, the higher compliance remains.

Baked Breakfast Turkey Patties via www.agutsygirl.com #recipe #unprocessed #paleo #eatrealfood

4-Ingredient Apple & Thyme Breakfast Patties

A simple breakfast patty suitable for most gut-healing diets.
Prep Time 5 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine American
Servings 4


  • 1 Tbsp flaxseed meal ground (+ 2 Tbsp water)
  • 1 pound ground turkey (can also use ground beef, if desired)
  • 1 small apple chopped finely
  • 1 tsp thyme
  • sea salt to taste
  • 2 Tbsp coconut oil for cooking


  • In a small dish, mix together flaxseed and water. Let the mixture sit for about 2 minutes.
  • Finely chop your apple because remember, this needs to stick inside the patties, so make sure the pieces are small enough.
  • Once the flaxseed mixture is ready, add it to your meat, along with the apple, thyme and sea salt.
  • Cook all patties in coconut oil in a pan on the stove.
  • Serve warm.


Tip: the more Coconut Oil you use the better they will be. Okay, maybe that’s just me – I have an obsession with all things coconut and coconut oil/milk/butter/sugar.
If you’d rather use egg instead of flaxseed, go for it. Swap out the flaxseed and use just one egg. Note: eggs are typically not part of a true elimination diet.
Do you have SIBO so you have chosen the low-FODMAP diet for the time being? Swap out the apple with a different low-FODMAP fruit. HERE will give you some options.
You could use Olive or Avocado Oil instead of the Coconut Oil, if desired.
Keyword dairy free, gluten free, grain free, paleo, soy free, whole30
Elimination Diet Breakfast Ideas (+ 4-Ingredient Apple & Thyme Breakfast Patties Recipe) agutsygirl.com #eliminationdiet #breakfastrecipes

The Key to Breakfast on a Food Elimination Diet

The critical component for breakfast is to get in healthy proteins and fat, at the very least plus a carbohydrate of sorts. 

This is so that you start the day feeling full and satisfied.

​The reason is that, if you do not, you’ll feel hungry the rest of the day and will be more inclined to seek out foods which will not align with an elimination diet. 

And if your goal is to use an elimination diet for reducing symptoms, identifying food triggers, and potentially get closer to understanding personal food sensitivities and / or food intolerances, then you have to stay consistent.

You do not want to do an elimination diet for the long term, so if you can stay consistent for a shorter period of time you’ll have the information you need to keep moving forward on your journey.

If you liked this post, you might also enjoy:

  1. 5 Best Natural Remedies for Fatigue and How to Test For It
  2. Food Sensitivity Testing for Irritable Bowel Syndrome
  3. The Leaky Gut Meal Plan: 4 Weeks to Detox and Improve Digestive Health

Disclosure: All opinions started here are 100% my own. I appreciate your support, as this compensation helps with expenses to keep this website up and running, and for me to continue sharing all that I can with you. Some of the links in this post are affiliate links. This means if you click on the link and purchase the item, I may receive a small commission at no extra cost to you. 


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