Grain-Free Harissa Breakfast Bowl with Tahini and Poached Egg

Start your day with a vibrant, low-FODMAP breakfast bowl that's as nourishing as it is satisfying. Carrots, zucchini, and bell peppers are roasted until caramelized at the edges, then tossed with a homemade harissa-style spice blend made entirely from garlic-and-onion-free seasonings so it's gentle on sensitive digestive systems. A perfectly poached egg with a jammy, golden yolk crowns the bowl, and a generous drizzle of nutty tahini ties everything together with creamy richness. This bowl is naturally grain-free, gluten-free, and dairy-free, making it an excellent choice during the elimination phase of the Low-FODMAP Diet. The combination of roasted low-FODMAP vegetables, protein from the egg, and healthy fats from the tahini creates a balanced, satisfying breakfast that will keep you full until lunch without triggering digestive discomfort. The warm spices—cumin, coriander, smoked paprika, and caraway—bring bold, complex flavor without relying on high-FODMAP aromatics like garlic or onion, using garlic-infused oil instead to capture flavor without the fermentable fructans. Whether you're newly navigating IBS management or simply looking for a nutrient-dense, anti-inflammatory way to start the morning, this bowl delivers big flavor in a gut-friendly package. It's easily scaled up for meal prep—just roast a larger batch of vegetables and poach eggs fresh each morning.

Ingredients

• 2 mediumcarrots, peeled and sliced into half-moons
• 1 mediumzucchini, sliced into half-moons
• 1 largered bell pepper, cored and cut into strips
• 3 tbspGarlic-infused olive oil, divided; garlic solids strained out, low-FODMAP
• 1 tspground cumin
• 1 tspground coriander
• 1 tspsmoked paprika
• 0.5 tspCaraway seeds, ground or lightly crushed
• 0.25 tspcayenne pepper, optional, to taste
• 1 tspsalt, divided
• 0.25 tspblack pepper
• 2 largeeggs
• 1 tbspwhite vinegar, for poaching water
• 3 tbsptahini
• 1 tbsplemon juice, freshly squeezed
• 2 tbspwater, to thin tahini, plus more as needed
• 2 tbspFresh cilantro or parsley, chopped, for garnish

Method

1. Preheat the oven to 425°F (220°C). Line a baking sheet or lightly oil it.
2. In a mixing bowl, toss the carrots, zucchini, and bell pepper with 2 tablespoons of garlic-infused olive oil, cumin, coriander, smoked paprika, caraway, cayenne (if using), half the salt, and black pepper until evenly coated.
3. Spread the vegetables in a single layer on the baking sheet and roast until tender and caramelized at the edges, stirring once halfway through. 20:00
4. While the vegetables roast, make the tahini sauce: whisk together tahini, lemon juice, remaining garlic-infused oil, and water in a small bowl until smooth and pourable. Add more water as needed to reach a drizzle-able consistency.
5. Bring a saucepan of water to a gentle simmer and add the white vinegar. Crack each egg into a small cup, then gently slide into the water.
6. Poach the eggs until the whites are set but the yolks remain jammy and soft. 3:00
7. Remove the eggs with a slotted spoon and drain briefly on a paper towel. Season with the remaining salt.
8. Divide the roasted vegetables between two bowls, top each with a poached egg, and drizzle generously with the tahini sauce. Garnish with chopped cilantro or parsley and serve immediately.