Garlicky Mushroom Brekkie Bowl

Aside from the garlicky breath that might follow this meal, it’s chocked full of benefits!  This meal is flavourful and different from ‘conventional’ breakfasts on typical menus, and it’s relatively quick to make in a pinch.

The avocado is the centrepiece of this tasty plant-based brekkie bowl, providing most of the energy from monounsaturated fat.  Avocados are also rich in copper, folate, and vitamin C.

The generous serving of mushrooms packs a mega-dose of B vitamins, folate, copper, iron, phosphorus, potassium, selenium, and zinc while providing very few calories.  The tomato fills the void of vitamins C and A, and the garlic pushes you towards your B1, calcium, and manganese goals.


One serve provides 240 calories, 10 g protein, 13 g fat, 19 g of net carbs and P:E = 0.3.


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!

Suitable for 

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