Low Oxalate 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 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. 

Tomato fills in vitamins C and A and the garlic boosts the calcium and manganese.  


One serve provides 264 calories, 6 g protein, 18 g fat, 16 g 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 mushrooms (approx. 200 g/7 oz)
  • 50 g (1.75 oz) onion, thinly sliced
  • a spring of thyme leaves picked off stems
  • 1 large tomato (approx 100 g/3.5 oz), halved
  • 1 tsp olive oil
  • Salt and white pepper to taste
  • 1/2 an avocado, sliced


  • Pre-heat oven to 200°C/392°F.
  • Place mushrooms, onions and tomatoes on a baking tray.
  • Drizzle with olive oil and sprinkle over the thyme leaves, salt and pepper.
  • Bake for 20 minutes. 
  • Plate up with the avocado and enjoy!

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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