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My favorite Wahls inspired breakfast is back!! I spent a major part of my day yesterday cooking and setting myself up for the week. The winter has been bringing on cravings for roasted vegetables and soup. I did all the vegetable chopping for this dish yesterday which made saute’ing it up this morning much easier. The ingredients for this Wahls style Breakfast Hash are: red cabbage, shitake mushrooms, nitrate-free bacon, dino kale, red onion, garlic, ground pork and a little bit of potatoes left over from yesterday’s breakfast.

Following the Wahls Protocol and eating all those vegetables can feel daunting. This dish helps to cover the daily recommendations for sulfur and color. You can do what I did and do all the chopping one day, then the cooking the next. I cook each vegetable separately as they have different cooking times, and then put them together when its time to eat.

The Wahls Protocol Helps Me Feel Better, Even without MS

I do not have MS but I feel SO MUCH BETTER when I follow a Wahls inspired diet. I have all the sulfur and color and leafy greens in this dish to start the day off right. Towards the end of the year I had gotten lazy with prepping vegetables at home and treating myself as well as I treat my cooking clients. And I can feel how my health has declined because of it. My joints ache, my stomach feels off and my brain is fuzzy. My commitment for the new year is radical self care. Making a breakfast like this that I can eat all week is how I can best take care of myself.

More Healthy Breakfast Recipes

Spinach and Chicken Patties – a tasty protein snack that contains vegetables too. Get more sulfur and greens in your day, and make a bunch ahead of time to snack on throughout the week. I frequently use these for breakfast.

Chicken and Sweet Potato Hashbrown Fritters – Another high protein snack or breakfast that contains shredded white sweet potatoes

Green Smoothie – Dr. Wahls has so many smoothies in her book for you to try. Here is my basic recipe to get you started which you can adjust however you like.

Turkey Apple Breakfast Hash – This AIP recipe from “Fed and Fulfilled” mixes in some tasty ingredients like apples, zucchini, carrots and butternut squash. This would definitely fit into the Protocol and looks like a filling and beautiful meal!


How To Make A Wahls Protocol Inspired Hash

The main principles of the Wahls Protocol are: eat 9 cups of vegetables a day, divided into 3 cups leafy greens, 3 cups colored fruit and veg and 3 cups of sulfur-rich veggies, like cabbages, onions, broccoli, mushrooms and garlic.  So I based my Hash on hitting all those categories and still making it interesting.

These Hash ingredients are all cooked.  I cook them all separately in a saute pan as they all cook for different lengths of time.

  • Start with chopping up all the vegetables
  • Then heat a frying pan add a little fat, and cook each vegetable until it is softened, but not mushy. For the cabbage this can be 5 to 8 minutes of stirring frequently
  • Once each vegetable is done, place in a glass pyrex dishes to store them separately. You can mix and match your veggies and meat at each breakfast. Or throw it all into a big bowl and mix now!
  • Add a little fat each time you add a new vegetable to the pan. I use bacon fat or coconut oil
  • Bacon can be baked in a 300 degree oven if you dont want to cook it on the stove. Google “oven baking bacon”

Ingredients, All Cooked:

1 cup green cabbage, chopped

½ cup red cabbage, chopped

½ cup shiitake mushrooms, sliced

¼ cup shredded brussels

3 strips nitrate-free bacon, crumbled

1 bunch kale, blanched then chopped

½ cup red onion, chopped

4 garlic cloves, minced

ground beef or turkey

Roasted potatoes (mine were left over from the night before)

My ingredients above are a starting place. Play around with this!  I have made this hash with lots of other veggies, especially if I have something left over from dinners.

a bowl of wahls inspired breakfast hash

Please let me know if you give this a try and how yours turned out!


  • Ruth says:

    Can you please advise me on Bio Body Balance Oil. I take an omega 3 supplement but I noticed Bio Body has Omega 6 too.

    I have PPMS and was diagnosed in 9/21

    I have localized issues with right leg where I can’t lift my leg and walk without walker

    • Andrea Sprague says:

      Hi Ruth. What exactly is your question? Is it that you want to know if you should take both the Bio Body Balance Oil AND your Omega supplement together? Or are you asking if you should start taking the Body Balance Oil? Dr Wahls highly supports this product and says that it has a great ratio of the omega’s in it. She talks more about it here

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