Wake up for these four low-oxalate veggie breakfast recipes, which include Flourless Banana Pancakes, Kale Goat Cheese Frittata, and more!
Publish 13 September 2022
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 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 the 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 cooking 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
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| Cook time: 30 min | Prep time: 5 min | Breakfast | Servings: 2 |
Ingredients
- 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
1. 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.
2. Add all of the ingredients except for the blueberries to a mixing bowl and stir well to combine.
3. Fold in the blueberries gently so as not to break them up too much.
4. Spread mixture into the prepared baking dish and bake for 25 minutes (or 18 minutes in an air fryer), until a knife comes out mostly clean with just a few moist crumbs.
5. 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
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| Cook time: 40 min | Prep time: 15 min | Breakfast | Servings: 2 |
Ingredients
- 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
1. 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 a paper towel with olive oil and wipe the pan.
2. Press grated zucchini into paper towels to absorb as much liquid as possible.
3. 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.
4. In a large bowl, whisk eggs until thick and fluffy. Add mozzarella, cottage cheese, chiles, pepper, and cooked zucchini mixture. Stir to combine.
5. Pour into prepared pan. Bake 20–25 minutes (or 15 minutes in an air fryer), until the top is puffed and golden brown and a toothpick inserted into the center of the quiche comes out clean.
6. Garnish with green onion.
Flourless Banana Pancakes
Easy gluten-free recipe to satisfy the morning sweet craving
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| Cook time: 10 min | Prep time: 10 min | Breakfast | Servings: 2 |
Ingredients
- 1 ripe banana
- 2 large eggs
- 2 Tbsp ground flax meal
- ¼ tsp vanilla extract
- 1 tsp coconut oil
Cooking Steps
1. Mix banana and eggs together in a bowl until smooth. Add ground flaxseed and vanilla extract; mix the batter well.
2. Heat coconut oil in a small fry pan over medium-low heat. Scoop batter, about a quarter cup per pancake, onto the frying pan and cook until the center starts to bubble, about 30 seconds.
3. Flip pancakes and cook until bottoms are lightly browned, 1 to 2 minutes more.
4. Add some blueberries or blackberries if you want a bit more fiber.
Kale Goat Cheese Frittata
A fulfilling vegetarian, gluten-free egg recipe
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| Cook time: 30 min | Prep time: 5 min | Breakfast | Servings: 2 |
Ingredients
- 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
1. Preheat oven to 325°F (170°C) or 300°F (165°C) in air fryer. Heat the oil in an ovenproof frying pan.
2. 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 kale wilts.
3. 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.
4. Leave undisturbed to cook over low-medium heat for 5 minutes, until the egg is nearly set and the frittata is turning golden brown on the bottom.
5. 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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To support the writing of useful articles about nutrition, ClinicalPosters sells human anatomy charts, scientific posters, and other products online. You may sponsor specific articles or remit a small donation.
ClinicalPosters sells human anatomy charts, scientific posters, and other products online to offset expense of the writing useful articles about nutrition. Slide extra posters into DeuPair Frames without removing from the wall.
ClinicalPosters sells human anatomy charts, scientific posters, and other products online. You may remit a small donation.
You can support the writing of useful articles about nutrition by sponsoring specific articles or remitting a small donation. Visible content is optimized for device size.
