What to Eat for Breakfast on SCD (That’s Dairy- and Egg-Free)

Breakfast is my favorite meal of the day on SCD.

I can’t wait to jump out of bed every morning and fry up my Turkey Breakfast Sausage in coconut oil.

The best part?

It’s dairy- and egg-free for those of us that can’t do either.

I’ve been getting emails from people wanting to know more about it, so without further ado:

My Turkey Sausage Recipe

  • 4 Lbs. of Ground Turkey
  • 3 tsp. Sea Salt
  • 2 Tbsp. Water
  • 2 Pinches of Thyme
  • 2 Pinches of Black Pepper

I roll the 4 lbs. of ground turkey into a long tube on foil on a pan. Then, I add the water, salt, and spice. The important thing is to knead everything into the meat and then make it into a perfect log. Next, wrap the foil around the log and poke holes throughout. Bake it at 300° F for about 2 hours and check the temperature. Cut up into patties and freeze them for a great breakfast treat. This makes around a dozen 6 oz patties.

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Here’s a Video Explaining How I Make It:

Now It’s Your Turn…

1) Make a batch of your own Turkey Breakfast Sausage

2) Leave a comment below telling me how it went and your cool ideas to make it better

Enjoy,

Jordan Reasoner

About Jordan Reasoner

Jordan Reasoner is a health engineer and author. He was diagnosed with celiac disease in 2007 and almost gave up hope when a gluten-free diet didn’t work. Since then, he transformed his health using the SCD Diet and started HealthyGut.com to help others naturally heal stomach problems. You can check out his story here and find him on Google+, Facebook or Twitter.

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80 thoughts on “What to Eat for Breakfast on SCD (That’s Dairy- and Egg-Free)

  1. Avatar

    Great recipe. Onion , some garlic and little bit of ginger, thats a must in our cuisine. I’ll definitely try with onion, garlic and ginger. For this amount of meat, quarter of an onion (diced), 2 crushed gloves of garlic, and small tiny amount of crushed ginger would be enough.

  2. Avatar

    Hi, I’m REALLY struggling with my diet. I’ve got fermenting upper gut and leaky gut with numerous food intolerances. I’m trying to rotate my foods every 4 days but omg the stress of it all ! Can you please recommend other breakfast ideas? I could eat this for one day only….then it’s back to the horror of what to eat next day. Have lost so much weight and am very weak. Can’t do eggs/dairy amongst others. I’m already taking digestive enzymes and Betaine HCL. Problem is all upper gut not lower! Would love to hear some ideas from anyone that has experience with food rotation (doesn’t everyone with leaky gut have to do this???)

    • Avatar

      Hi Heidi – I’m so sorry to hear what you’re going through. First, I advise you take a deeeeeeeep breath. Remember that when we are stressed we literally cannot digest our food as well. No matter how perfectly you rotate your foods, if you’re super stressed about it – it won’t do you the good it should.

      I think the most important step is throwing out all notions of what is “breakfast” food – you can eat anything you’d eat for any other meal for breakfast. If you want broth and pureed carrots for breakfast – why not? If you want broccoli and salmon for breakfast, go for it!

      Something fun to eat for breakfast tomorrow: http://satisfyingeats.com/breakfast/frosted-corn-flakes-cereal/

      I like this with coconut yogurt.

      Also bear in mind that if you eat a food more than once if four days you will not develop an intolerance to it instantly. The goal is to keep variety in your diet and not wind up eating the same foods every day over and over again.

  3. Avatar

    this recipe is really tasty … thank you! I know this is my conditioning, but I really need at least two things on the plate … born and bred Irish Catholic ( meat, potatoes & bread … maybe some canned veggies!). i am feeling better (still struggling with feeling deprived) on egg-free SCD. Any suggestions on what to serve WITH the sausage for breakfast?

    • Avatar

      Sue – I like it with applesauce, pear sauce, or even pureed carrots (they are sweet!)

      I also love coconut (shredded, unsweetened) softened in some coconut milk (like oatmeal) once you’ve reintroduced coconut.

      Also good – cooked avocado!!

      There so so many options based on what you’ve introduced once you get over the hump of eating non-traditional food for breakfast! Enjoy!!

  4. Avatar

    I’ve been on this diet for 19 days, I’ve still got a few sunrooms but doing well. I east Turkey mince with carrots, Corgetts, onion, garlic with lemon and ginger tea. Fill me up nicely for the day. I’d this OK what I’m doing?

  5. Avatar

    I make 2 variations. One is with seasoning that is really close to actual sausage: add to 1 pound ground chicken, 1 1/2 tsp salt, 3 1/2 tsp paprika, 2/3 tsp garlic powder, 1/3 tsp fennel seed, and 3/4 tsp of ground black pepper. 2nd variation: add to 1 lb ground chicken: 1 small diced onion OR chopped chives, Thai lemon basil leaves, salt and pepper to taste, and 1 tsp of grated (fine) lemon zest, and chopped fresh parsaly. This second variation has no exact amounts- it’s how lemony you want the flavor, but it has a very fresh, clean flavor,which is good, first thing in the morning!

  6. Avatar

    Hi Dear,
    I have GERD for 3 years that has been the worse I have ever had after my baby. I have try different diets and nothing seems to be working. I cant eat fruits because if the acid. I took away wheat and grains but I am small and don’t want to lose much weight. Is your diet good for people with GERD I know I cant have much fat in my diet as it seems to make it worse. What would you recommend?

  7. Avatar

    Even easier is to divide the mixture into burger sized lumps, knead and flatten with your hands into a burger shape (push it down a bit in the centre as the centre will rise when cooking) and freeze with separators between – I use small plastic bags but you could use grease proof paper if you don’t want to use plastic – and freeze. Have been doing this for years and my children loved them – suitable for all kinds of meat. Were always really disappointed when others gave them commercial burgers. Oh, and you don’t need the water if frying the “burgers”. The salt and pepper and herbs etc. can go on when you cook them so no need to mix in first, we normally just use salt and pepper.

    For frying in minimal oil, I wipe a small amount of oil around the pan just with a clean finger, quick and easy (it is going to be sterilised anyway when you heat the pan).

  8. Avatar

    I would never use foil right up next to meat as foil does leach aluminum into food! Do a bit of research and you will find plenty about this. Also, someone commented about cooking it in the microwave. Microwaves destroy nutrients.
    Also, should stay away from Turkey that aren’t free range or are fed training tight quarters. Not good nutrients in those birds compared to the turkeys out foraging in a field! Besides, they taste better!

  9. Avatar

    Greetings, While looking for new SCD breakfast ideas I came across your sausage recipe. Our family is struggling financially to provide the real food included on the SCD that our son needs. I usually only serve protein once a day. If I could actually get ground turkey to cook properly I might be able to offer meat at breakfast as well. I have tried cooking ground turkey many times and I always over cook it, even with a thermometer, YUCK!! I am wondering if the fat to meat ratio on the brand I am buying is just not ideal. Could you please tell me what temperature and amount of time you would recommend for cooking just one pound of this sausage. You seem to really love this recipe and I think my son would love to have another protein and a different one. I appreciate your time. Thanks so much!

  10. Avatar

    The problem with the recipe is that it calls for the food to be wrapped and cooked in foil; then the toxic aluminum leaches into your otherwise healthy breakfast! People are aware that their food shouldn’t touch plastic, but it also shouldn’t be cooked in contact with aluminum!

  11. Avatar

    How can 4 lbs of meat or 64 ounces turn into 12 6 oz patties…or 72 ounces? Spices and water don’t weigh that much….so there goes your calorie calculation too..

  12. Avatar
    Katie Evans-Young says:

    I spent all day Sunday cooking. The almond muffins, the turkey sausage, the chicken soup (which I added way too much salt to, so I’m going to re-heat and cut up some organic yams in the soup to absorb the salt), and also some coconut bread that I got a recipe for from a paleo website. I found that too many of the almond muffins made my joints hurt (possibly – need more data to make sure this was the cause). It’s weird to eat meat for breakfast, but I just ate 4 of my turkey sausage patties (they are pretty small), an avocado, a small piece of my coconut bread, a small tangerine and some kefir. Yum! I fell SO GOOD! I am not even craving sugar. It’s amazing what happens when my body is actually FED and KEEPS the food in! Usually I would have…ahem…eliminated…breakfast by now. I’m a little bit shaky, but I’m wondering if it’s because that food takes longer for my blood sugar to raise with, and I take an amphetamine ADD medicine. I’ve sworn off caffeine. Maybe I can stop the meds, too? Going to talk to my psychiatrist at next visit. Thanks, guys!

    • Avatar

      Katie, almond flour is high in PUFAs (polyunsaturated fatty acids), and a diet high in PUFAs can trigger an inflammatory response. When you use almond flour, you’re consuming a whole lot of almonds without realizing it. Almond flour is also high in enzyme-inhibitors, which is why I generally eat nuts between meals, away from other foods. Not a firm rule; just a general guideline. …I feel better after lowering my consumption of nuts. For me, too many almonds would leave me feeling lightheaded, ‘spacey,’ and a little shaky. I don’t know if that could be what’s causing you to feel shaky or not, but the other thing to consider is this: generally, people get shaky when their blood sugar rises to quickly (from eating sugars/carbs) and then it plummets. In my case, I do best with an all/nearly-all-protein breakfast and save the carbs for later in the day. My body needs protein first and then my blood sugar seems to stay pretty stable all day. Sugar of any sort first sets me up for possible blood sugar dips and shakey, weak, irritable-feeling all day.

    • Avatar

      One more thought, Katie… too much food in one sitting can also lead to blood sugar spikes and then lows. Maybe try having the kefir and bread as a snack mid-morning. I know it’s exciting that the food is actually staying in you and getting digested! Keep it up and wishing you the best!

  13. Avatar

    I’m 68, having a great deal of pain and found out most of my problems are from salicylates, so I cannot have coconut oil or seasoning. Are there any other ideas to help the bland taste of turkey?

  14. Avatar

    Hi all, yes breakfast is a conundrum!

    I wanted to share my own standard, because it makes my life easier and that’s what counts when you need to throw something together quickly.

    Here’s what I do.
    Take a bunch of greens like kale or collard, spinach etc. and cut up and put in a medium saucepan. You can cut up carrots, celery and other kinds of veggies and add them too if you like. Add about an inch of water in the bottom of the pan. Take a pound of thawed ground meat, make a big patty and make it fit into the top of the pan as flat as possible. Sprinkle with salt. Put the lid on and simmer until the meat is all the way done. Add butter if it was a lean type of meat. Put what you don’t eat in the fridge. This makes 3-4 servings and can stand in for other meals when in a hurry.

    I know, not as exciting as sausage and I do get tired of this but it’s the best quick healthy meal I can come up with. There’s no frying so it’s about as healthy as you can get.

    And, JOYCE, there is an answer for you in the GAPS diet, which I think is the next step up that you should be looking at given the severity of your situation. Basically, it involves taking in home-made broths (and little else) for the first stage, which will speedily heal your gut better than anything else. Then you can gradually add in other foods. Do look up the specific instructions on how to do this, you want your broth to contain gelatin and make sure to avoid fibrous foods while doing this step.

    Best of luck!

  15. Avatar

    Sounds delicious! I often have dinner leftovers, or even a salad for breakfast. I’m going to try making these, though. Great that you can make them ahead and freeze them. I also discovered that US Wellness Meats has Grass Fed Beef Polish Breakfast Sausage that’s absolutely delicious. So, anyone who has limited time might want to try those, although making them yourself is a lot more cost effective!

    Thanks for sharing this recipe. Have a happy, gut healthy day!

  16. Avatar

    Hello –

    I am interested in trying this recipe. I currently have 1lb of ground turkey. Just wondering if I should adjust the temperature (300?) Also curious to know if I should still bake for 2 hours?

    Many thanks,
    David

  17. Avatar
    Peter Stevens says:

    wow – everybody is so enthuiastic about this – it tried it – it was AWFUL the house stank when cooking it – admittedly it was ground turkey from a national food chain. So I bought a whole turkey from a local farmer, where they grain feed with no boosters, and air dry – and honestly it was only a little better, but I was generally quite put off – so the dogs are getting it ALL. So I am stuck without this while trying to track down one of the 4 horsemen that is troubling me – there must be something missing
    peter

    • Avatar

      It could be because you used “lean” turkey. I have discovered that any ground turkey that says “lean” or says anything lower than 85% lean – it just tastes NASTY like cardboard. Try to find the ground turkey that is the LEAST lean.. the fat keeps it more moist and tasting MUCH better.

  18. Avatar

    Out turkey meat here in Australia is pretty awful, or even non-existent as a ground version. But, so many options for breakfast! Am gluten and dairy free at the moment. Fish soup (fast to prepare), or GF/DF bouillon with vegetables, or vegetable mash and so on. Stop thinking ‘breakfast food’ for breakfast. No reason you can’t have dinner or lunch for breakfast, or leftovers from the night before.

  19. Avatar

    I love turkey sausage for breakfast but I make mine with cinnamon and dice an apple or 2 in 3lbs ground turkey. I then make my thurkey into patties with my hands and lay it on way paper on a cooking sheet and freeze it uncooked after it is frozen I transfer to an airtight container and each morning I pull out what I need and cook it from frozen to cooked in under 10 min

  20. Avatar

    I have become intolerant to eggs, chicken,( I’m afraid to try turkey), all meats , fish, shellfish, beans, nuts, soy and dairy. I can only tolerate beef, bison and wild meats.
    I can’t do citrus, bananas, and have become sensitive to avocado, mango and melons. How do I approach this SCD lifestyle?

    • Jordan Reasoner

      Hi Joyce, it sounds like you have severe leaky gut. I’d say start with what meat you can eat and peel, cook, and puree your fruits and veggies. Digestive enzymes will likely help a TON, we use GI Pro Health’s “Prozymes”

      In good health,

      Jordan

      • Avatar

        I also have a list of intolerant foods that is a mile long, being celiac with hashimotos, I have developed leaky gut, which has caused great suffering for years.I understand that my safe foods,things I ate regularly came out of my intestines and my body built up an immune reaction, which showed up as intolerance. After years of being gluten free,I find myself having to start over. I can do blended smoothies, soup,homemade , meat and cooked veggies. I am finding it hard to eat in the world. But I am determined to work this out. Get a great naturopath who can help you with digestive enzymes and support.

  21. Avatar
    Kathryn Trautvetter says:

    Thanks for this encouraging idea. I was just going in to “Face Breakfast” and was not extremely excited about my choices – so this looks perfect. Can’t wait to try it! I just started some homemade saurkraut yesterday. I put my organic cabbage through the food processor with the grating blade and it came out very fine. After adding the sea salt, it didn’t take much pressure to make a good brine after only 5 minutes! I wonder if the fine grating made it work so well? Maybe others would like to try this if they are having trouble making brine.

    • Steven Wright

      @Claire – I’ve never specifically researched the Aluminum link before. So I can’t really comment on it. I still use it and in the grand scheme of pollutants in our environments it seems low risk compared to others we might contact everyday.

  22. Avatar
    Trisha Wright ( no relation) says:

    I had ground up some turkey legs and thighs in my food processor, because dark meat is MUCH more moist in turkey than breast. It came out fantastic. I think I’ll be making some Italian sausage soon! Oh, and I didn’t use aluminum foil because it’s just another thing our bodies will have to work harder to eliminate from our systems. I used parchment paper and wrapped it twice very tightly. Very do-able. Thanks so much for this recipe. I and my 3 children are very happy!

    • Steven Wright
      Steven Wright says:

      @ Trisha (no relation Wright – Great last name haha. Thanks for sharing a great tip to get more moisture into this. Another idea is to mix fatter meats with it. I like to use pastured ground Lamb.

  23. Avatar

    I tried this recipe and found it really good. The apple makes the turkey much more moist.
    1 lb. ground turkey
    1 c. chopped or grated peeled apple
    1/4 tsp. paprika
    1/4 tsp. sage
    1 tsp. fennel seed
    Salt and Pepper to taste

    Mix all ingredients and make patties. I put them in snack size ziplock bags and freeze.

  24. Avatar

    I loved this recipe, thanks so much! I added my favourite herbs, paprika and italian (all SCD safe), and then 2 tbs of honey to sweeten it a little. Perfection and a great quick breakfast, lunch or snack.

    I’m in the UK so had to work out the cooking temp – 150°C @ 2hrs – and portion size (I did 2 packs of 500-600g turkey mince) but after a few hits and misses (turkey juices burnt onto pan, foil stuck to turkey, too much water and then way too little) it turned out well.

  25. Avatar
    Turkey Sausage for Life says:

    I made a loaf of this and it tastes really good. I used to love the Mcdonalds breaksfasts before I started SCD but now I have this I don’t miss them.

    Thanks guys

  26. Avatar

    I make a mix of seasonings that includes ginger, sage, salt, cayenne pepper, and garlic – I’ll put the exact proportions on my website as soon as I find my notes. To make sausage, I mix 1 lb ground turkey or chicken, about 3 Tbs chopped marrow (reserved from broth-making with beef marrow bones), and 3 Tbs seasoning mix in a medium bowl, until well mixed. Then I shape into (pretty shapeless, but no one cares) patties with two soup spoons, dropping each into a well coconut-oiled pan preheated to medium low, and fry on both sides until golden. Makes about 16 patties, enough for several days (or several people). Keeps well in the fridge (about 5 days) and is a great snack. The marrow prevents the sausage patties from being too dry.

    • Steven Wright
      Steven Wright says:

      @ Lee – Hey man, a couple of ideas, first is its going to be drier than your probably used to because its just turkey, that’s why we recommend browning it up in coconut oil, ghee or butter when you eat it. But that being said I can make mine pretty moist by doing a couple things. First is making it in 4lbs or smaller loafs and then wrapping and sealing it in tin foil. This keeps the moisture in. Also really monitor the internal temperature so you don’t overcook it which will dry it out.

  27. Avatar

    This is awesome Jordan. Very tasty and not to heavy on the stomach like regular sausage. I tried the pan method and it worked great. I used my cooking thermometer and it alerted me when the turkey made it to 165 degrees. So easy!

  28. Avatar
    Libby Doubler says:

    Well, I’m at the end of stage one and feeling pretty perky. With that in mind, I decided to try this sausage. I used the recipe from the e-book as it had a little more spice. The idea of wrapping in foil and poking little holes was brilliant. And then frying it in coconut oil after it was already cooked? I was in heaven this morning! I know frying isn’t supposed to be allowed yet, but 3 hours later I’m feeling fine! Thanks for the great recipe. Mornings are good again!

    • Steven Wright
      Steven Wright says:

      @ Chris – Good question, about 4oz of cooked ground turkey is 261 calories (fitday.com). You would need to cut and measure a few pieces to get a good idea how much your eating each day. My guess is after a week of measuring them, you’ll know exactly what 4oz or 8oz looks like.

    • Avatar

      Just thinking this might also work nicely using a muffin tin for cooking … might be easier to be consistent with amounts/servings, for those concerned with getting enuf calories. Can’t wait to try this recipe – thanks Jordan 🙂

    • Jordan Reasoner
      Jordan Reasoner says:

      @ – Renee, you can do either. Its faster to have them thawed but frozen will work as well. I usually just try to pull out enough for 2 days. So everyday when I eat a bag, I pull another one out and put it in the fridge to slowly thaw. Then 48hrs later when I’m ready to eat it its not frozen anymore.

  29. Avatar

    Thanks for the detailed recipe. When I first tried the recipe, the meat did not appear “done”. The step about browning it upon eating was missing in the description I believe, know I get it. Off get some turkey, for take 2

    • Steven Wright
      Steven Wright says:

      Hi Tressey – If your unsure if the meat is done, use a thermometer to check the temp near the end of cooking. Your looking for at least 160 degrees. Also covering it with tin foil is a big factor.

  30. Avatar

    I tried and liked the turkey sausage. I followed the recipe the first time I made it. I microwaved my sausage and ate it with mustard.

    The second time I made it, I put in extra of some of the spices, like cayenne, salt and black pepper. Instead of making a roll, I pressed it into a greased 13X9 pan. It doesn’t have to cook as long and if the pan is covered with foil then the top doesn’t dry out. I cut it into individual pieces and frozen them. For my sauce if used a mixture of turmeric spice, mustard, homemade yogurt and sweet-n-low.

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