Easy AIP Breakfast Side: Mushroom and Zucchini (Paleo, Egg-free)
While on the core elimination diet of the Autoimmune Protocol (AIP), breakfast seems to be one of the most difficult things. We can’t have eggs, toast (even if gluten-free) and 99% of all cereals are out too! But this simple sautéed zucchini and mushroom recipe makes an excellent side dish for almost any savory breakfast!
This breakfast side dish adds healthy vegetables and nutrients to start off your day! And the best part? It’s endlessly adaptable. Whether you switch up the spices, add leftover protein, or toss in a new kind of mushroom, this dish can be transformed effortlessly to keep your mornings fresh and flavorful.
I hope this recipe gives you some more Autoimmune Protocol breakfast recipe ideas.
Why Breakfast matters on the AIP Diet
You know the saying “Breakfast is the most important meal of the day”? This definitely holds true for the AIP diet!
Your body just spent several hours fasting and needs to be fueled. Since AIP cuts out grains, dairy, eggs, and legumes, it is important to be intentional about what you eat to support energy, gut health, and immune balance.
A balanced AIP breakfast with healthy fats, quality protein, and fiber-rich carbs helps regulate blood sugar, prevents energy dips and helps reduce brain fog. It also supports hormone health and reduces inflammation. All of these are key for us living with autoimmune diseases.
In summary, starting your day with a thoughtful AIP-friendly breakfast gives you a head start to tackle the day, keeps cravings away, and helps you stay on track with your healing journey.
Ingredients
- Zucchini – are rich in antioxidants, contains soluble and insoluble fiber and a variety of vitamins and minerals
- Mushrooms – they provide a plant based source of vitamin D , vitamin B12 and some selenium, all valuable nutrients that those of us living with Hashimoto’s Thyroiditis need
- Salt
- Onion powder
- Garlic powder
- Oil or bacon fat for frying the veg
- Stock – chicken or beef stock
Step-by-Step guide on how to sauté mushrooms and zucchini as AIP breakfast side dishes. The numbers on the pictures correspond with the numbers below.
How to make a healthy AIP breakfast side dish
- Clean the mushrooms and trim the stems if needs be. Slice them up, making sure they are similar thicknesses for even cooking.
- Wash the zucchinis and trim off the ends. As the mushrooms, slice them up with fairly consistent thickness.
- Heat up a pan and add a bit of oil to it. We like to use bacon fat from our homemade AIP compliant bacon, but avocado oil or olive oil work fine. If you are doing the modified AIP you can use ghee, or if you have successfully reintroduced butter, this will be great too.
- Add the mushrooms to the pan, with a little bit of salt. Not too much, as the stock will also add salt. Stir frequently.
- Fry the mushrooms until all the water has cooked out.
- Add onion powder, garlic powder, stock and the zucchini to the pan. Mix it up and cover. The liquid from the stock will help steam the zucchini. We like to use our homemade chicken stock, but any store bought stock that is AIP compliant will do the trick.
- Stir occasionally. Once the zucchini has softened, it is ready to serve!
Autoimmune Protocol breakfast ideas:
We like to eat these vegetables almost every morning! We add some protein and some carbs, and have a balanced and nutritious meal to kick off the day.
For carbs I usually add some sweet potato patties. Or if I don’t have any on hand, I will microwave a sweet potato. I often have a sweet potato, cubed, ready in the fridge, as a backup for when I am hungry or need some carbs to go with a meal.
As a protein, I usually add some AIP compliant bacon, some smoked pork belly or pork loin, or my favorite for the days that I have to go into the office, are sweet potato and spinach meatballs.
By changing up the protein and the carbs, it feels like I have a different breakfast every day, even though there is a lot of similarity and repetition in my meals.
Variations
You can change this AIP breakfast side dish recipe quite easily!
Sometimes we start with browning an onion. Then follow the rest of the steps but skip the onion powder. The fresh onion adds different flavors and textures.
AIP breakfast with leftover pork: When we have a left over pork chop or AIP compliant ham, we sometimes chop it up and add it in. Together with some sliced cabbage and some coconut aminos it completely changes this breakfast. Add some sweet potato on the side and you are good to go!
Or change it up by simply changing up the type of mushrooms! Oyster mushrooms give it a different texture. Maitake are incredible too! Check out your local farmers market and see what mushrooms they have and what they would recommend!
Sautéed mushroom and zucchini Recipe – easy AIP Breakfast side
Equipment
- cutting board
- sharp kitchen knife
- Spatula
- frying pan with lid
Ingredients
- 2 zucchini
- 6-8 mushrooms
- ½ tsp bacon fat or oil for frying
- ½ tsp table salt
- sprinkle onion powder
- sprinkle garlic powder
- ¼ cup chicken or beef stock
Instructions
- Clean the mushrooms and trim the stems. Cut mushrooms in half and then slice them into thin slices. Try to slice them even thicknesses for consistent cooking.
- Wash and dry the zucchinis. Trim the ends and slice it up. As with the mushrooms, aim for consistent thickness for even cooking.
- Warm up the saucepan and add the oil or bacon fat.
- Add mushrooms and salt. Fry the mushrooms until all the water has cooked out of them.
- Add onion powder and garlic powder.
- Add zucchini and stock and cover. Let the stock steam the zucchini. Stir occasionally.
- When all the zucchini is soft, turn off the heat and enjoy.
Notes
AIP breakfasts can feel limiting and tedious, but it doesn’t have to be boring. Keep experimenting, stay curious with your ingredients, and remember: small, consistent choices are what support lasting healing.
Tried this recipe or added your own twist? I would love to hear how you made it your own! Share your favorite breakfast pairings or tag me on Instagram (@thyme.and.balance). Let’s inspire each other to keep AIP exciting! Together we can do this!
