Moroccan-Spiced Tuna and Rice Breakfast Bowl

Start your day with bold, warming spice instead of the usual bowl of cereal. This Moroccan-inspired breakfast bowl pairs seared fresh tuna, rubbed with cumin, cinnamon, and paprika, with fluffy jasmine rice and sweet roasted carrots. A finishing drizzle of garlic-infused olive oil brings classic North African aromatics to the dish without any actual garlic cloves, keeping the whole bowl gut-friendly and low-FODMAP. Fresh herbs, a squeeze of lemon, and a scatter of toasted pumpkin seeds add brightness and crunch, rounding out a protein-packed morning meal that eats like a savory lunch but comes together in well under 30 minutes. It's a great way to use leftover rice and introduces a little adventure into your breakfast rotation while staying firmly within low-FODMAP guidelines. This bowl is naturally gluten-free and dairy-free, relies on garlic-infused oil rather than whole garlic or onion for flavor, and uses only low-FODMAP vegetables and fruit-free sweetness from roasted carrots — making it a safe, satisfying choice during the elimination phase of the Low-FODMAP Diet.

Ingredients

• 10 ozFresh tuna steak, cut into 1-inch chunks
• 1 cupjasmine rice, cooked, warm (or leftover)
• 2 mediumcarrots, peeled and sliced into coins
• 3 tbspGarlic-infused olive oil, divided
• 1 tspground cumin
• 0.5 tspground cinnamon
• 0.5 tspsmoked paprika
• 0.5 tspsalt, to taste
• 0.25 tspblack pepper, to taste
• 2 tbspfresh cilantro, chopped
• 1 tbspfresh mint leaves, chopped
• 0.5 piecelemon, juiced, plus wedges for serving
• 2 tbsppumpkin seeds, toasted

Method

1. Preheat oven to 425°F (220°C). Toss the carrot coins with 1 tablespoon garlic-infused olive oil, a pinch of salt, and pepper on a baking sheet.
2. Roast the carrots until tender and lightly caramelized, stirring once halfway through. 15:00
3. While the carrots roast, combine the cumin, cinnamon, smoked paprika, remaining salt, and pepper in a mixing bowl. Add the tuna chunks and toss to coat evenly in the spice mix.
4. Heat the remaining 2 tablespoons of garlic-infused olive oil in a skillet over medium-high heat.
5. Sear the spiced tuna chunks for about 1-2 minutes per side, turning with tongs, until browned outside but still pink in the center. 3:00
6. In a small bowl, stir together the lemon juice with the chopped cilantro and mint to make a quick herb dressing.
7. Divide the warm jasmine rice between two bowls. Top with roasted carrots and seared tuna chunks.
8. Drizzle the herb-lemon mixture over each bowl, sprinkle with toasted pumpkin seeds, and serve with extra lemon wedges.