Four Favorite AIP Fall Breakfasts

by | Oct 18, 2016 | Autoimmune Protocol, Autumn, Recipes | 23 comments

I haven’t posted an update on The Autoimmune Protocol :: My Journey Towards Better Health & Weight Loss with the AIP Diet in a long time… It was a rough summer! I started seeing a new doctor last spring and let him convince me to try a couple medications… I was frustrated that I hadn’t been able to add much back into my diet and my energy levels had plummeted again.  Six months later, after watching my reactions to the different medications, everything from extreme nauseousness with one to a quick spike in weight with another, not to mention the medical bills from all the testing he ordered which basically just confirmed that I still have very low cortisol levels (extreme adrenal fatigue) and nearly non-existent progesterone, he took me off everything (back to just my usual supplements) to see if that would help… sigh… I won’t be going back.

I’ve pulled out all the books I read when I first started this diet and have recommitted to improving my health on my own. I’ll be honest with you, it is not easy. Some days I just want to give up and pour myself a bowl of cereal or order a pizza. It’s hard not being able to go out to dinner with my husband without fighting tears as I try and find something (anything!) on the menu that I can actually eat without dealing with bad side effects for weeks afterwards. I keep praying for perseverance and am very grateful that our girls love spending time in the kitchen and surprising me every once in awhile with treats I can eat!

I have found some breakfast recipes that I absolutely love, especially this time of year. Three of these recipes are from my current favorite cookbook: The Healing Kitchen: 175+ Quick & Easy Paleo Recipes to Help You Thrive. Seriously, this cookbook has been a lifesaver. It’s worth the investment if you are on the autoimmune protocol or even just the paleo diet.

— Sunrise Hash —

I posted the picture above over at Instagram on Sunday: 
Sunrise Hash for brunch on this stormy Sunday afternoon! 
#autoimmunepaleo #thehealingkitchen #whitetrufflesalt #jacobsensaltco

I’ve made the “Ollie’s DIY Sunrise Hash” from The Healing Kitchen a few times now and it is sooooo good! I actually had leftovers for breakfast again this morning.
  • 8 slices bacon, chopped
  • 1 cup chopped yellow onion
  • 1 1/2 pounds orange sweet potatoes, peeled and chopped
  • 3 cloves garlic, minced
  • 1 bunch green onions, sliced
  • 1/4 tsp fine sea salt or truffle salt
I picked up the White Truffle Salt from Jacobsen Salt Co. when I was up in Portland last month along with a few other flavors as well. They are all excellent! 
Helper’s Natural Applewood Uncured Center Cut Bacon
from Costco
Ingredients: Natural Pork, Water, Sea Salt, Organic Honey, Celery Powder. 

I found this AIP compliant package of bacon at Costco last year and it’s been a staple in my kitchen ever since. Lately I’ve been mainly using it for Sunrise Hash. 


1. In a large, deep skillet over medium heat, cook the bacon and onion until the fat has rendered and the bacon has begun to crisp up, 3 to 5 minutes

2. Add the sweet potatoes and garlic to the pan and increase the heat to medium-high. Cook without disturbing for 4 to 5 minutes, until the bottoms of the sweet potatoes are lightly browned. Toss and continue to cook in the same manner, tossing every few minutes, until the potatoes are crispy and cooked through.

— Oven-Baked Pancakes —

This recipe, from The Healing Kitchen, doesn’t make very many, only seven 3-inch pancakes, and I didn’t think I’d like them, but they are delicious. My little ones love them too! I usually double the batch, eat a few, save a few for the next day, and let the kids eat the rest for a little snack. 

These are made with:
3 green bananas
1/4 cup coconut flour
2 tablespoons coconut oil, melted
1 tablespoon honey
1 teaspoon arrowroot starch
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
3/4 teaspoon baking soda
1/2 teaspoon apple cider vinegar
1/4 teaspoon fine sea salt
maple syrup

Puree all ingredients in a blender until smooth. (Our Vitamix is over 10 years old and still going strong!) Line a cookie sheet with parchment paper and scoop a scant 1/4 cup of batter onto the parchment paper. Repeat seven times, leaving 2″ between each pancake. Using the back of a spoon, smooth each pancake into a 3″ circle about 1/3″ thick.  Bake at 350 for 23 to 25 minutes, or until lightly browned and cooked through. Let rest for 5 minutes before serving. Drizzle with maple syrup. 
— Apple and Butternut Squash with Sausage Hash —

I had an email today asking about the sausages I have mentioned in the past. They are from Trader Joe’s, pictured above. I didn’t include these in my diet until I had been on the autoimmune protocol for over six months, but now they are staple for busy days when I don’t have much time to spend in the kitchen. The Smoked Apple Chardonnay is my favorite, however the Garlic Herb is more AIP compliant…

Garlic Herb Chicken Sausage 
from Trader Joe’s
Ingredients: Chicken, contains less than 2% of salt, parsley, basil, roasted onions, roasted garlic, celery juice powder, marjoram, oregano, black pepper, white pepper, in a natural pork casing.
Note: You need to be cautious with White Pepper and Black Pepper on the Autoimmune Protocol… I eliminated them completely for my first six months, but then added them back without any reactions.  For more info see Spices on the Autoimmune Protocol from The Paleo Mom. 

Smoked, Apple Chardonnay Chicken Sausage
Ingredients: Chicken, dehydrated apple, contains less than 2% of salt, roasted onion, celery juice powder, white pepper, nutmeg, thyme, ginger, chardonnay, rosemary, in a natural pork casing.

These are not 100% AIP, mainly due to the tiny bit of nutmeg. It’s one of my “cheats”… These also include some chardonnay. However, according to The Paleo Mom, “Cooking with alcohol is also probably okay for most people, even if you don’t tolerate an actual drink.”

One of my favorite fall breakfasts is the Smoked, Apple Chardonnay Chicken Sausage combined with cubed butternut squash and apple (I leave the skin on and use red or green, whatever I have on hand), and then sauté it all in coconut oil. Mmmmm!

— Baked Carrot-Banana Bread N’Oatmeal —
This was another recipe, from The Healing Kitchen, that I wasn’t sure if I’d like, but it’s really good and I love that I can make a batch on the weekend, divide it up into my glass containers, and have quick and easy breakfasts available for the rest of the week. It takes less than 10 minutes to get in the oven and smells amazing while it’s baking! 
2 (10-ounce) bags shredded carrots (I’ll usually just shred my own with my SaladShooter.)
1 can full-fat coconut milk (I buy this brand, unsweetened with no added guar gum.)
1 cup mashed medium-yellow bananas (about 3 medium) 
3/4 cup unsweetened shredded coconut, plus more for garnish if desired
1/2 cup raisins, plus more for garnish if desired
2 tablespoons, honey, liquid
2 teaspoons ground cinnamon
1 teaspoon fine sea salt
1/2 teaspoon baking soda
Mix all the ingredients together until the shredded carrots are well coated everything is evenly mixed. Spoon the mixture into a 9×13″glass casserole (I use my Pampered Chef Rectangular Baker)  and press down firmly. Cover with foil and bake at 350 degrees for 55 minutes or until the carrots are tender and the n’oatmeal is still moist. Let cool for 5 minutes before serving. 
For more inspiration pick up a copy of:


  1. Erin

    A couple of those dishes look rather enticing! Talking breakfast dishes, I do find them the hardest to do none grains ect. Our Apple Fruinola is hugely popular here, the children beg for it to be more often. Think it may be totally AIP safe (scroll down a little), I'll try and take pics next time we have it before they eat it, I'll have to be quick 😉

    2016-10-18 07:54:53

  2. Marie

    Are you currently taking progesterone? Do you have a NAPRO doctor in your area? I started seeing a NAPRO doctor recently for recurrent misscarriages. However, she's has helped me with so much more. I highly recommend traveling to see a NAPCO doctor in your area and have an initial consultation. She was extremely helpful with supplements and prescription medications. I'm currently taking progesterone and vitamin d supplement. I will pray for you. God bless!

    2016-10-18 09:33:20

  3. Jessica Gordon

    Oh, yes, I am using progesterone, and taking vitamin d, along with the rest of my supplements. It has helped some. I've looked into NAPRO doctors and really wish there was one in my area (or even in my state). The last time I checked the closest was over 8 hours away. I need to try contacting the Pope Paul VI Institute again – I was given lots of great suggestions in the comments of this post.

    2016-10-18 13:24:16

  4. Jessica Gordon

    I am back to using Emerita. I took a break for awhile to use a different kind that the doctor wanted me to try (that his office sells) and didn't notice an improvement, in fact my cycles became even more irregular. I switched back to it as soon as I ran out a couple weeks ago. That's interesting about the saliva test!

    2016-10-18 13:32:03

  5. Jessica Gordon

    Thanks, Erin! I haven't been successful in adding nuts back into my diet yet (they aren't allowed on AIP) so how would the recipe be without them?

    2016-10-18 13:47:51

  6. Kelly H.

    You know the saying, "This too shall pass"? Well, my mom heard a priest say, "Jesus will walk through this with you." She thought that was a MUCH better way to look at hard times, and so do I. So I send that thought your way! I am not on an AIP diet, but those recipes look SO GOOD! Is it possible for you to look into finding a NapRo doctor who can work with you long distance? I had a doctor who used NapRo protocol (progesterone shots) to help with my postpartum depression. Now we have moved and there are no local doctors who are NapRo. How frustrating. But I know I can get help from my former doctor. I would go out on a limb and say NapRo docs are the kind of folk to help you long distance. That progesterone can be such a stinker when it's out of whack! I hope a solution will come soon for you!

    2016-10-18 15:32:16

  7. Jessica Gordon

    I love that! Thank you for sharing, Kelly! It is a perfect way to look at the hard times that God allows for each of us. Yes! It is possible for me to find a NapRo doctor and I started setting an appointment up last year, but finances got tighter and I had to postpone. (Lately my challenge has been having the time!) In the meantime I found this new doctor locally who sounded like he'd be perfect – originally a conventional doctor, but now focuses on alternative therapies, he specializes in autoimmune diseases and hormone imbalances. He was impressed with the progress I had made on my own, but convinced me to try a couple different things that would give my body a "crutch" of sorts to allow the hormone imbalances to improve and ultimately (hopefully) help with my autoimmune issues. A lot of what he said made sense but even on the lowest possible doses of the medications my body reacted badly. At least I know now that I've tried that option. From what I have read I'm guessing that I'm currently dealing the withdrawal symptoms from stopping the last medication. It will pass! 🙂

    2016-10-18 16:50:51

  8. Jessica Gordon

    Thank you for the encouragement and prayers, Karen!

    2016-10-18 16:52:48

  9. Jennifer

    If either one of you do need a long distance NaPro Dr, I can't recommend mine enough. he is 2 hours from my house, which is closer than 8, but has people who drive in to him from all over the northeast. He also works via Skype with patients across the country. Look up Dr Beiter at the Gianna Center St Peter's University Hospital. Jessica, I know he had already offered to help you if you needed it. He is the sweetest and most faith-filled doctor I have ever met, and I have worked with other NaPro professionals. I also recommend the site I have been following a lot of her recommendations, should be following more. I need to get serious again, because after having a very brief recovery from my hormonal and cortisol issues (which led to a completely unexpected, but much wanted pregnancy) I am going backwards, again. Need to find a way to keep moving in the right directions. God bless you.

    2016-10-18 18:25:04

  10. Jessica Gordon

    I remember you suggesting him and saying that, Jennifer. Thank you for the reminder. I don't know why I'm so hesitant to find a long-distance doctor. It's not like I don't spend any time online! 😉 I just kept hoping that I would find someone around here, preferably covered by our insurance… I also know that some of my current struggles, as least since the beginning of summer, have been from trying to balance home/family/homeschool and working. I just don't have much "free time" any more and it's been challenging to get enough rest each day. (I should have been sleeping instead of blogging last night! lol) Anyway, thank you for the suggestions! I hope you are able to start moving forward again with your own health! 🙂

    2016-10-18 18:41:11

  11. Julie Fier

    I know I mentioned some supplements I take about 18 months ago. If you want refresher info, just let me know. My daughter takes them too (for the last 13 months and has been able to get her insulin resistance and hormone imbalances in check without meds). It has been a blessing for us. But, as you know, health doesn't come cheap and we have had to make other sacrifices to keep taking these supplements. I totally understand that it doesn't work for a lot of budgets. Praying for your healing!

    2016-10-18 23:53:29

  12. Erin

    Mmm slightly different but could work, just wouldn't have the slightly, occasional crunchy taste. What about the figs? and the sultanas? I also add bananas, can't remember if I wrote that in that recipe.

    2016-10-19 10:53:40

  13. Guest

    My heart absolutely goes out to you! There is an amazing Catholic doctor (who helps people all over the world!) whom I think would be worth talking to: Dr. Hilgers. He helped me with some similar things as you are going through. He had some different ideas than my many other doctors that I hope so sincerely could be a blessing to you! Here is his number For clinic questions: (402) 390-6600 Linda Cady (Dr. Hilgers’ head nurse). They take calls all the time from out of town and are so great to work with. I am praying for the Holy Spirit to guide you in your path to healing. Hugs!!

    2016-10-19 11:05:40

  14. Claire

    There is a free online Adrenal Reset summit from 7-14 November:… Lots of great doctors being interviewed on many topics in relation to adrenals e.g. essential oils, gluten, sleep, neurotransmittors, EMF, trauma, motherhood!….. I think with adrenal fatigue each person will have different root causes for it. Just takes time, effort and prayer to figure it out! I think it was St Augustin who said something like: "Work as if everything depends on us and pray as if everything depends on God". I think that is true when it comes to health.

    God bless.

    2016-10-19 18:51:57

  15. fancyrock

    Jessica, you are doing a great job balancing all these full-time jobs. :o)

    The dishes look yummy! I especially want to try the first one (hash). I bet hubs and my oldest daughter would love it as well!

    :o) Becky

    2016-10-20 18:47:31

  16. Karen

    Jessica, I have been struggling with weight gain and skin rashes for a while, and this post inspired me to make a start on the AIP diet for myself–I have had autoimmune disease for years but never was brave enough to try dietary treatments. I started a couple of days ago, with your recipes in hand, and am feeling great. Quick question, do the pancakes freeze well? Also, if i don't have arrowroot powder on hand, can i leave it out or would that change the texture? Thank you for all you do!

    2016-10-21 16:13:10

  17. K B

    Any tips for preparing sweet potatoes more easily/quickly? They are so tough & difficult to cut!

    2016-10-22 23:29:47

  18. K B

    Pro-Gest by Emerita? My MD prescribed Progonol, but I don't see much difference.

    2016-10-22 23:34:48

  19. JS Healthy Breakfast

    Breakfast is my favorite and all of these photos are making me sooo hungry! I wish I had time for more delicious breakfasts throughout the week!

    2017-11-23 10:05:05

  20. Claire

    Oh dear. I was sorry to read that you have such low cortisol. I had some adrenal fatigue some time ago. Discovered it was a gut infection (you don't even need gut symptoms to have a gut infection) and I was having a reaction to a certain food that is on AIP (took me 1.5yrs to figure it out!) I've heard functional medicine practitioners say that stool tests are one of their top tests e.g. Biohealth Lab or Doctor's data. Anyway I'm sure you know all about it and may have been tested already but just in case, I thought I'd post anyway. Not easy not feeling well as a Mother! Thanks for still finding the time to post and share with us. You are my no.1 go to Catholic homeschool blog 🙂 and it puts a smile on my face when I see a new post from Shower of Roses in my email. Keep going and searching for answers with your health. No one size fits all. I heard a doctor say even AIP not the best for some people! Sometimes being too low carb for an extended amount of time can do some damage for some e.g. affect thyroid and energy levels. I myself found that once I figured out my gut infections and food sensitivities this way of eating works best for me: (prior to that I was doing GAPS)

    I enjoyed this post by the Christian/Catholic author where he defends the faith:

    God bless.

    2016-10-18 22:31:00

  21. Karen

    God bless you for never giving up! It is so hard to not feel well, what to speak of meeting the nonstop demands of mothering when you don't feel well. You are a hero (heroine!) for going forward as you do. Your blog is such a treasure to so many – thank you for your constant inspiration. It's astounding that you make so many special occasions/precious memories for your family (and for all of ours who borrow your ideas), even while feeling very under the weather. We will all be praying for you. May you soon feel better!!

    2016-10-18 16:01:49

  22. Sara

    I need to get that cookbook, because even though I don't have AI, I can't eat gluten, dairy, soy, corn, or sugar! Have you ever used progesterone cream? I've been using the Emerita to help regulate my cycles. My doctor told me it doesn't work but she recently did a saliva test and discovered that my pg is high now! I guess it works. LOL. I think it doesn't show up in the bloodstream, but it does in saliva testing.

    2016-10-18 10:43:47


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