Garlicky Mushroom Brekkie Bowl

The avocado is the centrepiece of this tasty plant-based brekkie bowl, providing most of the energy from monounsaturated fat.  

The generous serving of mushroom packs a lot of nutrients in with very few calories and will provide you with a mega-dose of vitamins B2, B3, B5, B6, folate, copper, iron, phosphorus, potassium, selenium and zinc.  The tomato fills in vitamins C and A and the garlic boosts the calcium and manganese. 


One serve provides 240 calories, 10 g protein, 13 g fat and 19 g of net carbs.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 2 large field (approx. 200 g) mushrooms
  • 50 g shallot, thinly sliced
  • 4 cloves garlic, thinly sliced
  • 4 fresh sage leaves, chopped
  • 1 large tomato (approx 100 g), quartered
  • 1 tsp olive oil
  • Salt and pepper
  • 1/4 an avocado


  • Pre-heat oven to 180°C/360°F.
  • Place mushrooms, shallots and tomatoes on a baking tray.
  • Drizzle with olive oil and sprinkle over the sliced garlic, chopped sage, salt and pepper.
  • Bake for 15 minutes.
  • Plate up with the avocado and enjoy!

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