What to eat for breakfast on Wahls Protocol? A Comprehensive Guide

October 11, 2025 •

4 min read

The Wahls Protocol, developed by Dr. Terry Wahls to combat her multiple sclerosis, requires a significant diet shift towards whole, nutrient-dense foods, which often leaves people asking, 'What to eat for breakfast on Wahls Protocol?'. With an emphasis on vegetables and the exclusion of common inflammatory foods like dairy, gluten, and often eggs, morning meals require thoughtful planning but can be both satisfying and delicious.

Quick Summary

The Wahls Protocol outlines three progressive diet levels, each with specific guidelines for breakfast, emphasizing nutrient-dense vegetables, quality protein, and healthy fats. Options include smoothies packed with greens and berries, vegetable hashes with pasture-raised meat, grain-free porridges, or even nutritious leftovers from the previous night's meal.

Key Points

Wahls Breakfast Essentials: A Wahls Protocol breakfast focuses on leafy greens, colorful and sulfur-rich vegetables, quality protein, and healthy fats, while excluding dairy and gluten.
Three Protocol Levels: Breakfast options vary depending on the level, with Level 1 allowing some gluten-free grains, Level 2 excluding grains entirely, and Level 3 adopting a ketogenic, two-meal-per-day approach.
Vegetable-Packed Smoothies: Smoothies are a popular breakfast choice, offering a quick way to consume large quantities of leafy greens, berries, and healthy fats.
Savory Hash and Leftovers: Savory dishes like breakfast hashes with sautéed vegetables and quality meat are excellent options, and Dr. Wahls suggests using leftovers from dinner for a protein-rich meal.
Dairy-Free Parfaits: For a lighter option, a coconut yogurt parfait with berries, nuts, and seeds provides healthy fats and antioxidants while remaining dairy-free.
Avoiding Inflammatory Foods: The main goal of a Wahls breakfast is to avoid inflammatory triggers like gluten, dairy, and often eggs, ensuring a supportive start for those with autoimmune conditions.

The Wahls Protocol is a dietary approach focused on providing the body with the necessary vitamins, minerals, and antioxidants to support cellular health and manage autoimmune symptoms. A cornerstone of this protocol is the daily consumption of nine cups of vegetables, strategically divided into three categories: leafy greens, colorful fruits and vegetables, and sulfur-rich vegetables. This nutrient-dense approach eliminates gluten, dairy, and in many cases, eggs, requiring a re-imagining of traditional breakfast fare. This guide breaks down the breakfast options across the three levels of the Wahls Protocol, providing inspiration for a nutrient-packed start to your day.

Breakfast Fundamentals on the Wahls Protocol

Regardless of which protocol level you follow, all Wahls breakfast meals should adhere to a few core principles:

Prioritize vegetables: A Wahls breakfast is often surprisingly vegetable-forward. Aim to incorporate leafy greens (like kale or spinach), colorful produce (berries, carrots), and sulfur-rich vegetables (cabbage, onions, broccoli) into your morning meal to meet the daily requirements.
Include quality protein: Protein is essential for satiety and muscle health. Options include pasture-raised meat (sausage, ground pork), wild-caught fish, or collagen protein powder. For levels where eggs are permitted, pasture-raised eggs are included.
Add healthy fats: Incorporate healthy fats like avocado, coconut oil, olives, nuts, or seeds to support brain health and keep you full.
Choose non-dairy options: Avoid dairy products. Instead, opt for alternatives like coconut milk, almond milk, or coconut yogurt.
Embrace variety: Don't get stuck in a rut. Experiment with different combinations of vegetables, protein, and healthy fats to ensure you are getting a wide spectrum of nutrients and keeping your meals interesting.

A Level-by-Level Look at Wahls Breakfast

The Wahls Protocol has three progressive levels, each building on the last. Here's what you can eat for breakfast at each stage:

Level 1 (Wahls Diet)

This is the foundational level, which removes gluten and dairy but allows some gluten-free grains. Eggs are also restricted in the WahlsElim version.

Smoothies: A perfect way to pack in greens and colorful veggies. Blend coconut or almond milk with leafy greens, frozen berries, and a spoonful of chia or flax seeds. Adding a banana can provide a creamy consistency.
Gluten-Free Oats or Porridge: For those who tolerate grains on Level 1, cook gluten-free rolled oats or create a grain-free porridge using spaghetti squash, coconut milk, and spices.
Breakfast Hash: Sauté vegetables like spinach, onions, and sweet potatoes with pasture-raised chicken or turkey sausage.
Avocado Toast (Sweet Potato): Use a sliced sweet potato as the base for avocado toast, topped with salt, pepper, and optional tomatoes.

Level 2 (Wahls Paleo)

This level builds on Level 1 by eliminating all grains and legumes. It introduces nutrient-dense foods like organ meats and fermented foods.

Breakfast Hash with Organ Meats: Elevate your breakfast hash by incorporating organ meat like liver pâté, alongside plenty of vegetables like red cabbage, kale, and shiitake mushrooms.
Savory Leftovers: Dr. Wahls herself suggests having protein-rich leftovers from dinner for breakfast, such as steak or chicken. Paired with a vegetable side, this is a quick and efficient meal.
Coconut Yogurt Parfait: Use a coconut-based yogurt and top with fresh berries, nuts, and seeds for a filling and satisfying parfait.

Level 3 (Wahls Paleo Plus)

This is the most advanced level, adopting a ketogenic approach with intermittent fasting, meaning two meals per day with an extended fasting window.

High-Fat Smoothies: Focus on fats in your smoothie base, using coconut milk and avocado for creaminess. Include leafy greens and a smaller amount of berries.
Ketogenic Hash: A breakfast hash with very low-carb vegetables, such as cauliflower and cabbage, cooked with a high-quality fat source and plenty of protein.
Protein-Rich Plate: A simple, high-protein and high-fat meal, such as a serving of leftover grass-fed steak or fish, accompanied by a generous portion of sautéed greens.

Wahls Breakfast Comparison by Level


Feature	Level 1 (Wahls Diet)	Level 2 (Wahls Paleo)	Level 3 (Wahls Paleo Plus)
Grains	Allowed (gluten-free only)	Excluded	Excluded
Eggs	Excluded in WahlsElim, otherwise limited	Generally excluded	Excluded
Organ Meats	Optional	Recommended	Encouraged
Fermented Foods	Optional	Recommended	Recommended
Daily Meals	Three meals, with optional snacks	Three meals, with optional snacks	Two meals, with intermittent fasting
Breakfast Fat Sources	Nuts, seeds, avocado	Nuts, seeds, avocado, coconut oil, ghee	Emphasis on high-fat sources: coconut oil, ghee, avocado

Sample Wahls Protocol Breakfast Recipes

Nutrient-Rich Green Smoothie

1 cup leafy greens (spinach or kale)
1/2 cup mixed berries (frozen is great)
1/4 avocado
1-2 cups non-dairy milk (coconut or almond)
1 scoop collagen protein powder (optional)
Chia or flax seeds

Blend all ingredients until smooth. Adding frozen cauliflower can increase the sulfur content and improve texture without altering the flavor.

Savory Breakfast Hash

1/2 cup diced sweet potato or cauliflower
1 cup chopped sulfur-rich vegetables (cabbage, onions, mushrooms)
1/2 cup chopped leafy greens (kale)
4 oz ground pasture-raised meat (pork or chicken)
1 tbsp coconut oil or bacon fat
Herbs and spices (paprika, cumin, thyme)

Sauté the vegetables in oil until tender, then add the meat and spices. Cook until the meat is browned. Combine everything and serve.

Conclusion

Embarking on the Wahls Protocol requires a fundamental shift in how you view meals, and breakfast is no exception. Instead of relying on conventional high-sugar, grain-based cereals, the protocol encourages a nutrient-dense approach to fuel your day effectively. With the right ingredients and a little creativity, you can create a variety of delicious and satisfying breakfasts that support your health goals, no matter which level you are on. The focus on vegetables, quality protein, and healthy fats provides a powerful start, setting the tone for anti-inflammatory eating throughout the day. For more recipes and structured meal plans, visit the official Terry Wahls website.

Frequently Asked Questions

Eggs are typically avoided on the Wahls Protocol, especially on the more restrictive WahlsElim version and in higher levels, as they can be a common allergen for people with autoimmune conditions.

No, regular oatmeal is not allowed because it contains gluten and is a grain. However, for Level 1, gluten-free oats are an option, while grain-free porridges made from ingredients like spaghetti squash or chia seeds are suitable for all levels.

You can incorporate vegetables into smoothies by blending in spinach or cauliflower, or make a savory hash with sweet potatoes, onions, cabbage, and greens. Using leftovers is also an efficient strategy.

Level 1 allows gluten-free grains and has three meals a day, while Level 3 eliminates all grains, is ketogenic, and focuses on two meals a day with a period of intermittent fasting.

Quick options include smoothies made the night before, pre-cooked breakfast hash, or chia seed pudding that sets overnight in the fridge. Leftovers from dinner also work well for a grab-and-go meal.

You should use non-dairy milk alternatives like coconut milk, almond milk, or other nut-based milks. Dairy milk is not permitted on the protocol.

Yes, brightly colored fruits like berries are a rich source of antioxidants and are encouraged on all levels of the Wahls Protocol, though they are limited in the ketogenic Level 3.