SIBO Breakfast: Zucchini Fritters

SIBO & Low FODMAP Friendly

Breakfast can be one of the tougher meals to make while on the SIBO diet as your standard traditional breakfasts like pancakes, toast or muffins and cereal are best avoided and eating the same old eggs every day can get a bit boring!

I love suggesting zucchini fritters for a SIBO breakfast option as they’re easy to make ahead of time in bulk, they store well and can be easily taken on the go if you don’t have much time in the mornings or need to take breakfast with you.

They’re also super versatile and you can switch out or add in various vegetables or herbs for a variety of different flavours and can be eaten at any time of the day. Some other veggies you can try switching out are spinach, leeks, asparagus or shredded Brussel sprouts as per the limitations allowed on the SIBO diet.

SIBO Breakfast: Zucchini Fritters

One of the benefits of going through a corrective diet like this is thinking outside the box and eating higher protein foods for breakfast that you may not have thought of in the past. High protein breakfasts that include eggs, meat or fish help to stabilize your blood sugar and keep your mood steady throughout the day.

Having stable blood sugar is an important piece of reducing risk of SIBO relapse in the long run because meal spacing helps support optimal function of the migrating motor complex, the wave like contraction that helps sweep out bacteria and food in between meals. If you have or have had SIBO making sure you have 3-4 hours periods of no food in between meal time is key. This can be tough to do with blood sugar dysregulation so the first step is ensuring good quality protein and fat at at every meal but especially breakfast.

Breakfast can also be a tough meal for people to get veggies in at. Zucchini fritters are a great way to incorporate many different plant fibers to ensure the good bacteria in your gut are being fed while eliminating some of the higher FODMAP and starchy vegetables. It can also be difficult to figure out how to eat some of the smaller amounts of limited foods (like 1 asparagus) but becomes easier when making a recipe like this where you can incorporate small amounts into the recipe.

Remember your allowable limits when it comes to recipe. This recipe makes 4 patties however 2-3 (depending on your digestion) would be in your daily allowable limit.

Note: if you have a sensitivity to eggs you may want to skip this recipe.

As a digestive health holistic nutritionist who specializes in SIBO/IBS and heartburn, it’s my goal to help you you navigate your diagnosis and the key role that food plays in helping you overcome it. Learn more about my 3 month SIBO Program here.

Recipe:

Makes about 4 patties

• 1 zucchini shredded (1 1/4 cup)

• 1 carrot shredded (1 cup)

• 2 eggs

• 1 tsp salt & black pepper

• 1/4 cup of white rice flour

• 2 tbsp lemon juice

• Small bunch of sprouts like alfalfa, sunflower etc. (optional)

• 1/4 of an avocado, smashed

• pinch of cayenne pepper (if you like spicy) or chili powder

• Add any spice or herb blend of your choice (green onions, fresh parsley, cilantro etc)

• 2 tbsp avocado oil or garlic infused

Directions:

1. Shred the carrot and zucchini using a grater and place them in a bowl. In the mean time put a medium non stick skillet to medium heat.

2. Combine the other ingredients into the bowl and mix well with your hands or a spoon.

3. Add 1 tbsp of oil to the pan. Form the batter into patties and add them to the pan. Cook until crispy (5-10 min)

4. Add the remaining oil to the pan and flip the patties, frying them on both sides until crispy. Make sure to enough oil or butter to help the patties brown.

5. Add the fritters to a plate and use a fork to smash the avocado on top. Top with sprouts. Enjoy!

Food Storage Tip: Refrigerate in an airtight container for up to 3 days. You can pan fry or pop the fritters in the toaster to reheat them up at a later time.