Savory Breakfast Polenta Bowl with Spinach, Tomatoes & Egg (Low FODMAP)

If you’re looking for a cozy, savory breakfast that’s gentle on your gut but still full of flavor, this breakfast polenta bowl is one to try. It brings together creamy polenta, sautéed spinach, juicy cherry tomatoes, a soft egg, and a sprinkle of cheddar cheese for a simple meal that is a bit more special than regular oatmeal.

Why You’ll Love This Bowl

Polenta makes a great base for breakfast because it’s warm, filling, and versatile. It’s made from cornmeal, which is Low FODMAP in moderate portions. When cooked, it becomes creamy and mild, somewhat similar to grits, and pairs well with both savory and sweet toppings.

We’re keeping this version simple and gut-friendly. Spinach and cherry tomatoes add color and nutrition without completely overpowering the dish. Plus, the egg on top brings protein and a healthy source of fat!

If you're looking for more easy, gut-friendly breakfast ideas, try this Loaded Breakfast Sandwich, these GERD-Friendly Breakfast Tacos, or a Make-Ahead Egg Bake that's perfect for busy mornings.

Tips for the Best Polenta Bowl

• Whisk the polenta in slowly so it turns out smooth without any lumps.

• Use a nonstick pan for the eggs and veggies to help everything cook evenly and make cleanup easier.

• Cook your egg however you like it — poached, soft-boiled, or over-easy; all work well in this bowl.

• Try out different toppings, such as chopped chives, green onion tops (just the green part), or a pinch of smoked paprika, for extra flavor.

Storage 

• Storage: Leftover polenta will firm up as it cools. Store it in an airtight container in the fridge for up to 3 days. 

• Reheating: To reheat, add a splash of water or broth and stir it in as it warms on the stove or in the microwave. The sautéed veggies can be stored separately and reheated quickly in a skillet. Eggs are best made fresh, but you can prep soft-boiled eggs ahead of time if you’re short on time in the morning.

FAQs

Is polenta Low FODMAP?

Yes, cooked polenta is Low FODMAP in portions of up to ¾ cup per serving. It’s a great gluten-free grain option that adds a little bit of comfort without triggering symptoms when appropriately portioned.

Can I add more protein?

Definitely. Try adding a few slices of crisp bacon, a scoop of crumbled tofu, or a chopped chicken sausage made with Low FODMAP ingredients. It’s an easy way to make the bowl more filling and balanced.

Can I use frozen spinach?

Yes, frozen spinach works well here. Just make sure to thaw it fully and squeeze out any excess water with a clean towel or paper towel before adding it to the pan so it doesn’t make the bowl watery.

What type of broth should I use?

Look for a Low FODMAP-certified broth or make your own using Low FODMAP vegetables, such as carrots, celery tops, and herbs. Avoid broths with onion, garlic, or high-FODMAP seasonings.

Can I serve this for lunch or dinner?

Definitely. This bowl is hearty enough for any meal and works well as a savory lunch or light dinner. You can even add a protein, such as grilled chicken, or a side of fruit to round it out.

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