Southwestern Spaghetti Squash Hash Browns (Gluten Free, Vegan, Low Fodmap Friendly)

I'll admit it: when asked to imagine the best gluten free breakfast, sweet options like vegan smoothie bowls and rice cakes slathered in nut butter and fruit often come to mind. One day last week, though, I woke up craving a savory start to my day. And not just any savory gluten free breakfast: I wanted one that was healthy, but delicious; flavorful, but low fodmap friendly.

So what did I end up with? These Southwestern-inspired Spaghetti Squash Hash Browns, of course!

Southwestern Spaghetti Squash Hash Browns (Gluten Free, Vegan, Low Fodmap Friendly)

I'll be the first to admit that this gluten free vegan breakfast is missing some of the typical ingredients you might expect in a southwestern recipe. Because my stomach doesn't agree with certain high fodmap and spicy foods, there is neither onion nor garlic, neither chili pepper nor peppers. Yet, this gluten free breakfast is full of Southwestern-inspired flavor thanks to juicy mushrooms, gooey dairy free cheese, creamy avocado and a liberal serving of black beans and spinach.

The shining star of this dish, though, is obviously the spaghetti squash hash browns. Shaped into patties, these vegan hash browns are tender in the center and pan-fried until golden and crunchy around the edges. It also doesn't hurt that this spaghetti squash recipe is packed with nutrients, like potassium from the spaghetti squash, iron from the spinach and healthy fats from the avocado.

If you've always wondered how people manage to eat veggies with breakfast, here's your (delicious) answer!

Southwestern Spaghetti Squash Hash Browns (Gluten Free, Vegan, Low Fodmap Friendly)

Ingredients for One Epic Gluten Free Dairy Free Breakfast

Ready to taste this gluten free vegan breakfast for yourself? Start by gathering the following ingredients, which are enough to make two servings (three small patties each). Make this spaghetti squash recipe family or leftover-friendly by doubling the recipe to use a whole spaghetti squash! The number of patties you end up with will vary depending on the size of your spaghetti squash and how big you want each hash brown patty to be.

1/2 of a medium spaghetti squash
4-6 small mushrooms (depending how much you like them!) for inside the patties and as toppings
Two big handfuls of spinach or another leafy green
Heavy shake of spices of choice (I used oregano and thyme)
Black beans and/or other protein of choice
Cheese of choice (vegan or otherwise; I used Daiya)
Cooking oil of choice (I used coconut)

Southwestern Spaghetti Squash Hash Browns (Gluten Free, Vegan, Low Fodmap Friendly)

*If you are trying to stick to a strict low fodmap diet and have yet to reintroduce certain high fodmap foods, limit or substitute for the black beans and mushrooms. For another vegan protein, I would suggest chickpeas (low fodmap friendly in under 1/4 cup servings). You could easily omit the mushrooms and just use spaghetti squash, spices and spinach for the hash browns.

How to Cook This Spaghetti Squash Recipe

Before you can cook your spaghetti squash hash browns, you need to whip up a juicy, roasted spaghetti squash! There are multiple ways to cook spaghetti squash, but (as I've shared in this spaghetti squash recipe and this one) I prefer combining the microwave with oven roasting. Begin by preheating your oven to 450 degrees Fahrenheit. While it heats up, use a fork to poke tons of holes into your spaghetti squash (so the steam can escape and your squash won't explode in your microwave). Then, microwave your spaghetti squash for five to eight minutes, depending on the power of your microwave. You want your spaghetti squash tender enough to cut easily with a knife but not cooked all the through.

Next, slice your spaghetti squash in half, length-wise. Place it on a baking tray and liberally sprinkle all of your chosen spices. Flip the spaghetti squash face-down and pop them in the oven for 25 to 35 minutes. You'll know it's ready when your squash is golden brown and easily shreddable. Let your spaghetti squash cool for at least 20 minutes before starting on your hash brown patties!

Southwestern Spaghetti Squash Hash Browns (Gluten Free, Vegan, Low Fodmap Friendly)

If you already have some leftover spaghetti squash, you can skip the previous steps and go straight into making your hash browns. Shred half a medium spaghetti squash with a fork and squeeze out the extra moisture over the sink (using your hands, a towel, etc). Next, place your spaghetti squash shreds into a mixing bowl with a handful of the spinach, a few of the mushrooms (sliced thinly and chopped) and a liberal shake of spices. Stir it all up and shape your mix into six patties. Each of my spaghetti squash hash browns used around 2 TBSP of the mix.




Warm up a skillet to medium/high with a small bit of cooking oil. Then, plop your spaghetti squash patties onto the skillet and let them do their thang for around four minutes, or until the bottoms are browned and crunchy. Flip your spaghetti squash hash browns and repeat. If you'd like some (dairy free or otherwise) cheese in your gluten free breakfast, sprinkle it on the top of your hash browns and place a lid over the pan to steam. You can also add the rest of your spinach, your mushrooms and your black beans to the pan to warm everything up.

The Finishing Touches on Your Savory Gluten Free Breakfast

Once everything is pan-seared and heated, place your breakfast on a plate and dig in! I can tolerate avocado, and I loved the extra creaminess it gave these hash browns. However, don't be afraid experiment with the toppings that work for you and your body. Include salsa or hot sauce for a hit of heat. If you do just fine with garlic and onion, shake up the seasonings (pun intended) by including those, as well as any of your other favorite spices. You can even throw an egg on top, whether in the form of a vegan egg substitute or an Instagram-worthy sunny-side up egg.

Southwestern Spaghetti Squash Hash Browns (Gluten Free, Vegan, Low Fodmap Friendly)

You can have just as much fun with how you serve this gluten free breakfast.  I enjoyed these spaghetti squash hash browns with a side of "chips," which I made from a Food for Life rice tortilla. Need more carbs? Serve your hash browns with a gluten free grain like rice or quinoa. And if this becomes your new go-to gluten free recipe when you want breakfast for dinner, well, I don't judge!

As with most meal substitutions, these spaghetti squash hash browns don't taste exactly like hash browns. I also doubt that my smoothie bowls will ever be replaced as my favorite gluten free breakfast. However, if you need an easy way to increase your veggie intake or use up the leftover spaghetti squash in your fridge, this gluten free vegan breakfast is your new secret weapon.

Because what's better than a delicious gluten free dairy free breakfast? One that is full of veggies but tastes like good ol' comfort food!

recipe-redux-linky-logo


*Also found at Melt in Your Mouth Mondays, Made by You Monday, Tasty Tuesdays, Plant-based Potluck*

What's your favorite spaghetti squash recipe? Are you a savory or a sweet breakfast eater? Tell me in the comments!

Comments

  1. These sound good Casey! I have a lot of digestive issues so low-FODMAP works for me and, I am one of the three people in the entire world who do not like potatoes so spaghetti squash sounds like a yummy substitute. Thanks for the creativity!

    ReplyDelete
    Replies
    1. Glad to help! And I'm sure I eat enough potatoes to make up for you not liking them ;)

      Delete
  2. As a fellow celiac, I absolutely love this! Thanks for the fresh inspiration!

    ReplyDelete
  3. I have never had spaghetti squash, but boy does this look good!

    ReplyDelete
    Replies
    1. You'll have to try it sometime! It's so scrumptious!

      Delete
  4. I usually just eat spaghetti squash as a replacement for spaghetti, but I love this recipe idea! Could I use your recipe in a spaghetti squash round up? I'll use proper credit and backlinks, of course.

    ReplyDelete
    Replies
    1. Hi Kristen! Thanks for the kind words and I would LOVE if you included my recipe! Feel free to tag me/message me the link so I can share it on my social media channels as well :)

      Delete
  5. These actually sounds quite good! My husband is celiacs so it is always helpful to have more recipes and I LOVE anything southwest :) Thanks for sharing!

    ReplyDelete

Post a Comment