Yum

Basil adds fresh flavor and zest to tomato in Tomato Basil Breakfast Bowl – and this bowl is tasty for lunch or dinner too!

Tomato Basil Breakfast Bowl - #glutenfree #dairyfree #lowfodmap

Do you ever feel inspired by food you enjoy while traveling or dining out? I know I sure do!

When traveling to Denver earlier this year I had a fabulous breakfast bowl that inspired this Tomato Basil Breakfast Bowl.

I truly do try to incorporate vegetables at as many meals and snacks as possible, and this breakfast packs a ton of veggies in addition to a ton of flavor!

Tomato Basil Breakfast Bowl - #glutenfree #dairyfree #lowfodmap

The dish comes together pretty simply, as the eggs are the only part that are cooked.  Because they are hard boiled eggs, you can make them ahead of time, so that when you crave this Tomato Basil Breakfast Bowl all you have to do is assemble then eat!

I did use my homemade Basil Walnut Pesto in this dish, but you can use your favorite pesto recipe or a store-bought pesto.

Nutrition Benefits of Basil

Basil is an herb that abundant in the warmer months and has a distinct fresh flavor, but did you know it has health and nutrition benefits too?

Typically, we eat basil in amounts that are too small to make any difference in vitamin and mineral consumption but basil contains plant compounds that give it it’s specific taste and scent as well as health benefits.

When looking at research regarding basil, most of the research is done on the oil/extract (essential oils) of basil rather than fresh or dried leaves, so results may differ when consuming the fresh or dried leaf.  That being said, there are studies linking basil consumption (specifically holy basil) with stress management and blood sugar control. More research is needed in this area, but seeing these types of studies and findings are great examples of the importance of eating a wide variety of plants (herbs, vegetables, fruits, nuts, seeds, whole grains).

Food Allergies and Intolerances

This dish is naturally gluten free.

I opted to use Kite Hill ricotta (dairy free) because I love the flavor, but it may also be low FODMAP (has not been tested). I tried the Tomato Basil Breakfast bowl with plain Kite Hill ricotta and I also added some herbs – both worked well!  If you are sensitive to dairy – my homemade Basil Walnut Pesto is dairy free and low FODMAP.

If you are allergic to nuts, please be cautious with the ingredients used in your pesto.

Tomato Basil Breakfast Bowl - #glutenfree #dairyfree #lowfodmap

While I named this Tomato Basil Breakfast Bowl – you could also enjoy this for lunch OR dinner 🙂

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Tomato Basil Breakfast Bowl - #glutenfree #dairyfree #lowfodmap

Tomato Basil Breakfast Bowl


  • Author: Tara Deal Rochford
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 2 bowls 1x

Description

Basil adds fresh flavor and zest to tomato in Tomato Basil Breakfast Bowl – and this bowl is tasty for lunch or dinner too!


Scale

Ingredients

2 large handfuls of kale, washed, dried and removed from stems

2 teaspoons extra virgin olive oil

¼ tsp salt

Juice half lemon

1 cup cherry tomatoes, halved

24 hard boiled eggs

¼ avocado, diced

2 tablespoons ricotta cheese, I love Kite Hill Almond Ricotta

2 tablespoons pesto, I typically use my homemade walnut basil pesto

Extra basil leaves for garnish


Instructions

In a medium bowl, combine the kale with the extra virgin olive oil, salt and lemon juice.  Gently massage the oil, salt and lemon juice into the kale to soften the leaves. Divide between two bowls.

Assemble each bowl: use kale as the base, then add to each bowl: ½ cup cherry tomatoes, 1 or 2 eggs (depending on your hunger level and preference), ⅛ avocado, 1 tablespoon ricotta cheese, 1 tablespoon pesto, and garnish with a few basil leaves.

Serve and enjoy!


Notes

This recipe was not tested for FODMAP content, but ingredients are used in low FODMAP amounts.

Recipe nutrition is calculated with 1 egg per serving (2 eggs total) and store-bought pesto.

  • Category: breakfast
  • Cuisine: american

Nutrition

  • Serving Size: 1 bowl (half of recipe)
  • Calories: 302
  • Sugar: 6 g
  • Sodium: 680.4 mg
  • Fat: 23.9 g
  • Carbohydrates: 12.4 g
  • Fiber: 4.2 g
  • Protein: 11.3 g

Keywords: low fodmap, breakfast, lunch, bowl, kale, basil, gluten free, dairy free

Tomato Basil Breakfast Bowl - #glutenfree #dairyfree #lowfodmap

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  1. I love the simplicity of this dish, and such a delicious way to get some greens in at breakfast! I’m not a huge fan of hard boiled eggs, but I bet it would be fabulous with soft boiled too!

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