Low‑Oxalate Breakfast Recipes

Dietitian Review · ESTIMATE 6-MINUTE READ

Start Day the Healthy Way


A low-oxalate diet is not something people follow to lose weight—though it likely sheds pounds. It’s a lifestyle of cooking and eating in order to reduce calcification within the renal tract that contributes to kidney stones, inflammation, and other health problems. See prior articles for more information. Curb your morning food cravings with a healthy breakfast!

Air fryers concentrate heat with assistance of a fan within a small area. Convert recipes from oven to air fryer by reducing suggested temperature by 25°F (5°C). Then cut the cook time by about 20%. Check food at both a half and quarter way through to prevent overcooking.

Low-oxalate meals are not specifically designed for people with chronic kidney disease.

Blueberry Baked Oatmeal

A cozy and filling way to start the day

BakePrep timeMealServings
Cook time: 30 minPrep time: 5 minBreak­fastServings: 2

Baked blueberry oatmeal

  • 1 cup rolled oats
  • ½ cup milk
  • ½ cup brown sugar
  • ¼ cup melted butter
  • 1 large eggs, beaten
  • ¼ tsp baking pow­der
  • ¼ tsp cinnamon
  • ⅛ tsp vanilla extract
  • ⅛ tsp salt
  • ¼ cup blueberries, fresh or frozen

Cooking Steps

Preheat oven to 350°F (175°C) or 325°F (170°C) in air fryer. Spray a 4-inch baking dish with non-stick spray.

Add all of the ingredients except for the blueberries to a mixing bowl and stir well to combine.

Fold in the blueberries gently so as not to break them up too much.

Spread mixture into the prepared baking dish and bake for 25 minutes (or 18 minutes in air fryer), until a knife comes out mostly clean with just a few moist crumbs.

Spoon into bowls and serve with additional blueberries. Drizzle with cream or maple syrup, if desired.

Crustless Zucchini Quiche

Full of vegetables, cheese, and healthiness

BakePrep timeMealServings
Cook time: 40 minPrep time: 15 minBreak­fastServings: 2

Crustless quiche slice

  • ½ zucchini grated
  • ½ small onion chop­ped
  • 2 eggs
  • 1 cup part-skim mozzarella cheese shredded
  • ½ cup low-fat, reduced sodium cottage cheese
  • 2 green chiles
  • ¼ tsp black pepper
  • ¼ cup (30 g) green onion chop­ped

Cooking Steps

Preheat oven to 375°F (190°C) or 350°F (185°C) in air fryer. Spray a 4-inch pan with cooking spray or dampen paper towel with olive oil and wipe pan.

Press grated zucchini into paper towels to absorb as much liquid as possible.

Heat a medium skillet over medium-high heat and spray with cooking spray. Add onion and cook until softened, about 5 minutes. Add zucchini and cook until softened, about 3 minutes. Set aside.

In a large bowl, whisk eggs until thick and fluffy. Add mozzarella, cottage cheese, chiles, pepper and cooked zucchini mixture. Stir to combine.

Pour into prepared pan. Bake 20–25 minutes (or 15 minutes in air fryer), until top is puffed and golden brown and a toothpick inserted into the center of the quiche comes out clean.

Garnish with green onion.

Flourless Banana Pancakes

Easy gluten-free recipe to satisfy the morning sweet craving

SkiletPrep timeMealServings
Cook time: 10 minPrep time: 10 minBreak­fastServings: 2

Pancake stack

  • 1 ripe banana
  • 2 large eggs
  • 2 Tbsp ground flax meal
  • ¼ tsp vanilla extract
  • 1 tsp coconut oil

Cooking Steps

Mix banana and eggs together in a bowl until smooth. Add ground flaxseed and vanilla extract; mix the batter well.

Heat coconut oil in a small fry pan over medium-low heat. Scoop batter, about a quarter cup per pancake, onto the fry pan and cook until the center starts to bubble, about 30 seconds.

Flip pancakes and cook until bottoms are lightly browned, 1 to 2 minutes more.

Add some blueberries or blackberries if you want a bit more fiber.

Kale Goat Cheese Frittata

A fulfilling vegetarian, gluten-free egg recipe

BakePrep timeMealServings
Cook time: 30 minPrep time: 5 minBreak­fastServings: 2

Frittata baking

  • ½ Tbsp olive oil
  • 1 red onion, thinly sliced
  • ½ cup (100 g) chop­ped curly kale
  • 1 Tbsp balsamic vinegar
  • 4 large eggs, lightly beaten with a little seasoning
  • ⅓ cup (50 g) firm goat cheese, broken into chunks

Cooking Steps

Preheat oven to 325°F (170°C) or 300°F (165°C) in air fryer. Heat the oil in an ovenproof frying pan.

Stir in the onions and cook for 10–15 minutes, until soft and caramelized. Add the kale and 1 tablespoon water, and cook for 5 minutes until the kal wilts.

Pour in the balsamic vinegar and bubble for 1 minute. Gather together within a hollow 4-inch metal ring. Then pour the beaten eggs into it.

Leave undisturbed to cook over a low-medium heat for 5 minutes, until the egg is nearly set and the frittata is turning golden brown on the bottom.

Scatter the goat cheese over the top of the frittata. Cook in the oven for 10–15 minutes, (or about 8 minutes in air fryer) until the cheese is bubbling and the frittata is set in the center.

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