7 Low Oxalate Breakfast Ideas & 10 Low Oxalate Breakfast Recipes From the LOK Cookbook
Let me know your favorite low oxalate breakfasts in the comments! Because it turns out that finding ideas is a royal pain in the you know what! While I continue to scour the internet, planet and local restaurant menus for inspiration, I figured I would share some of the things currently on my own personal low oxalate menu.
If I'm being honest, most days I eat the exact same thing. If you've seen the Low Oxalate Kitchen Instagram page, you may have noticed I don't post there much. That's partly because social media drives me bananas and I do my best to stay as far away from it as I can, but also because I really don't have any new or interesting things to post. That probably says more about my laziness in the kitchen than it does about the variety of foods that are available to you on a low oxalate diet, but that's neither here nor there.
Anywho, the moral of the story is that most people who eat regular diets have trouble deciding what to eat also, so the struggle isn't really unique to low oxalate. That's why there a bajillion recipes all over the internet and why people have always sold cookbooks like this masterpiece (shameless plug). There are plenty of low oxalate foods you can eat, you just have to look for fun blog posts like this one to find them.
Are Eggs High in Oxalate?
Nope! Eggs have very little oxalate, they're quick to make, go with everything, and are delicious. Most of my omelets in the morning end up being made from whatever low oxalate vegetables are leftover from dinner the night before. Here are some other ideas for an egg based low oxalate breakfast:
1) Western Omelet or Broccoli & Cheddar Omelet
Scramble up some eggs and throw in your diced ham, peppers and onions for a delicious western omelet. A container of pre-diced ham/peppers/onions does well in the freezer so you can do some prep ahead of time if you want. If you are watching protein intake for kidney stone prevention, use more peppers and onions than ham — a little bit of finely chopped ham goes a long way for flavor. Make it a Denver omelet by adding some cheese to get some calcium with your meal and you're in business!
Shredded or riced broccoli is easy to find in supermarkets nowadays and makes for an easy omelet addition too. Broccoli is one of the vegetables that is low enough in oxalate to just throw it right in as is, but you can boil it if you want and dump the water to reduce the oxalate content a little bit.
2) Trader Joe's Egg Frittata
These are my new favorite on-the-go breakfast if I need something while I'm on my way out the door. They go from the freezer to ready-to-eat in 2.5 minutes in the microwave, and are delicious with some hot sauce! Side note: I'm always in the market for a new hot sauces, so let me know your favorite in the comments!
3) Huevos Rancheros
Sounds fancy, but super easy to make. Just heat up a few corn tortillas, put some over easy eggs on top, then some red salsa on top of that and you're ready to go!
Here are the other meal ideas currently in my low oxalate breakfast rotation:
4) Low Oxalate Breakfast Smoothie
My go breakfast smoothie starts with some of Siggi's vanilla yogurt, which has less sugar and other garbage ingredients than other yogurts, and also tastes delicious. Then I add some coconut milk, ground flaxseeds and a combination of whatever frozen low oxalate fruit is in my freezer like mangos, blueberries or strawberries. Adding some ripe, Hass avocado is an easy way to get a nice creamy consistency and sunflower seed butter will add a bunch of extra flavor!
5) Cottage Cheese with Diced Mango
This is a simple, refreshing and delicious breakfast idea, and a good way to get some probiotics if you can find a brand with live active cultures. It can be on the pricey side, but I go with Nancy's if I can find it.
Are breakfast cereals are low in oxalates?
As far as low oxalate breakfast cereals go, there are plenty of options. If you are having your cereal with regular milk, which is naturally high in calcium, you can even venture out of the low oxalate range and eat some cereals that are a bit higher in oxalate. The calcium in the milk will bind with some of the oxalate in your gut, and it will get excreted via the GI tract instead of absorbed into the body and eventually excreted in the urine.
6) Low Oxalate Cereals: Cornflakes, Rice Krispies, Cheerios and Special K
But don't restrict yourself more than necessary. If there is a time and a place for eating higher oxalate foods, it's with a giant bowl of calcium filled milk.
7) Oatmeal w Sliced Bananas
Is oatmeal high in oxalates?
A question I see all the time is if oatmeal is low oxalate or not. The main thing that really matters is whether or not the oats are parboiled, meaning precooked before being dried and packaged for you to buy. Most quick oats are parboiled, that's how they get them to cook quickly on your stove.
Parboiling, or partially cooking the oats in water and then dumping that water, is the only way to reduce the oxalate content of the oats. Please ignore all the fancy marketing words like "steel cut" or "rolled". It doesn't matter what shape your oats are, the oxalate content is the same. The only thing that matters is if the oxalate content of the oats is reduced by precooking before they make it to you.
Regular oats are medium oxalate, but they can end up being low oxalate if they are quick oats. The same goes for the oats as for the cereal, if you are eating them with regular milk that has calcium, the fact that they are medium oxalate doesn't really matter. They are also very good for you since they have a good amount of vitamins, minerals, fiber, antioxidants and dietary fiber — so the tradeoff for a little bit of oxalate is worth it in most cases. Long story short, breakfast idea #7 is oatmeal with fresh fruit!
What can I add to oatmeal in order for it to have a lower oxalate count?
More honesty here — this seems like a silly question to me. Please let me know if it makes sense in some way that I'm not getting, which is entirely possible. I only included it here because the internet told me that people are asking it, and that it would be good for SEO if I answered it =P ...
So here is my answer: nothing. You can't add anything to oatmeal to have a lower oxalate count. If you want, you can eat less oatmeal, and more of something else.
Low Oxalate Diet Breakfast Recipes
If you want are looking for some more breakfast ideas, you can find a bunch in the Low Oxalate Kitchen Cookbook! There, you'll find recipes for:
Turnip Hash Browns
Blueberry Banana Muffins
Coconut Flour Pancakes, Butternut Squash Pancakes and Chickpea Pancakes
Cheddar and Chive Biscuits
Peaches and Cream Waffles
Egg and Kabocha Squash Casserole
Bolos de Arroz — Portuguese Rice Cakes
Eggs Royale on Portobello Mushrooms
Looking for more info on Low Oxalate Vegetables?
This post might have what you are looking for!