Savory Sprouted Grain Breakfast Porridge with Soft Cooked Egg {Gluten-free}

Share This


I have said it before a million times, but I seriously can’t really get into the super sweet breakfast scene. Once in a great while I love a good, subtly sweet homemade waffle covered in some maple syrup, but mostly I crave fat and savory, first thing in the morning. I don’t know about you, but this is the kind of note I want to start my day on and the fuel I want running through my body, especially on the busy days.

As I tend to avoid grains most of the time, this means lots of eggs, veggies and in the warmer months, green smoothies. I also like the occasional piece of gluten-free sourdough, topped with an egg or avocado. In the winter months I find myself craving a bit more substantial and comforting foods. I could get down with a good savory oatmeal, but my tummy doesn’t tend to love that grain. I can tolerate the certified gluten-free oats, for sure, but it just doesn’t always sit well. Not worth the bloat – that should really be my life motto.


These days when I do consume grains (gluten-free, obvi), I prefer for them to either be fermented by way of sourdough or to be sprouted. We spoke about the reasons why to sprout, in my sprouting tutorial, but as a recap:

Germination (sprouting) produces vitamin C and it also changes the grains and seeds in many beneficial ways. It increases it’s vitamin B content, carotene increases significantly, but most importantly sprouting neutralizes phytic acid, a substance present in the bran of all grains. Phytic acid inhibits our ability to properly absorb calcium, magnesium, iron, copper and zinc. These inhibitors can also neutralize our own already existing precious enzymes within our digestive tract. The complex sugars responsible for intestinal gas are also broken down during sprouting and the sprouting also inactivates aflatoxins, potent carcinogens found in grains. Finally, many previous enzymes that actually benefit the digestion process are produced during the sprouting process.


While I share how easy it is to sprout your own grains in my simple tutorial, I can also be totally honest with you and say this isn’t something I always have the time and space for (mentally and physically). This is why I find it so exciting that it is getting easier and easier to purchase sprouted grains and flours. A great alternative for our busy lives.

I need to set up this recipe by telling you that it takes some time. All great things do, am I right? It’s the perfect, comforting recipe for a slow Sunday morning. Those peaceful weekend mornings where you have no where to be, you can wake at your own pace and enjoy a beautifully prepared meal.  You can make the porridge ahead of time and reheat it on a busy weekday morning.

I top this porridge with micro greens, scallions and a beautiful, luscious soft cooked egg, one of my most favorite ways to enjoy an egg, currently. It would also be delicious with shaved raw milk cheese of your choice or a little crumbled bacon.


[print_this]Savory Sprouted Grain Breakfast Porridge with Soft Cooked Egg {Gluten-free}
serves 4
adapted from Bon Appetit

For Serving:

  • organic extra virgin olive oil
  • scallions, thinly sliced
  • microgreens
  • optional: shaved or grated raw milk parmesan or gruyere cheese

Bring shallots, rice, quinoa, and 7.5 cups water to a boil in a large saucepan, reduce the heat, and simmer, stirring often, especially after the first hour of cooking, as it thickens, to prevent sticking. Cook until the mixture is thick like porridge and the grains are very soft, approximately 90 minutes. Stir in more water (or broth) as needed, to achieve desired consistency.

Meanwhile, bring a medium saucepan of water to a boil, then carefully add eggs. Boil for exactly 6 minutes, then transfer the eggs to a large bowl of ice water. Let cool, then peel.

When the porridge is ready, discard the bay leaves and the large stems from the thyme. Season with a little fresh thyme, salt and pepper, to taste. Top with the soft boiled egg, microgreens, green onion, a drizzle of olive oil and a little cheese, if you’d like. Serve immediately.

Recipe Notes:

The grains can be cooked ahead of time, a day or two, simple reheat and add a small amount more liquid

If you are cooking with freshly sprouted grains (rather than dry), you may need less liquid.

If you are using regular (unsprouted grains) I would suggest 8 cups of liquid.

You can also try sprouted millet, buckwheat or amaranth. Get creative.

Leave off the eggs, to make vegan.


Did you make this recipe - or any others from the TY archives?

Share your photos on Instagram, tag @bethmanosbrickey and include the hashtag #tastyyummies

Leave a Comment

Your email address will not be published. Required fields are marked *


Sign up for the Tasty Yummies email list and receive notifications when new posts go live, plus get you’ll get exclusive offers, downloads, recipes and more!

DISCLAIMER: This website is written and produced for informational and educational purposes only. Statements within this site have not been approved by the FDA. Content should not be considered a substitute for professional medical expertise. The reader assumes full responsibility for consulting a qualified health professional before starting a new diet or health program. Please seek professional help regarding any health conditions or concerns. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any recipes or suggestions herein or procedures undertaken hereafter.