*Please Note: Picture shows maintenance portion with 2 proteins and 1.5 grain.

If you aren’t into nutritional yeast or veggie sausage, you may want to skip this one. But if you are into those things, this one is EXCELLENT. Best savory breakfast I’ve had since Savory Southwest Oatmeal. It’s creamy, cheesy, hearty, and oh-so-satisfying.

I use Apple-Sage Field Roast or Tofurkey Italian sausage, both of which are compliant. (Wheat gluten, vital wheat gluten, and wheat protein is permitted. It does not affect our brains the way that flour does, it is processed like a protein rather than a grain.)

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If you aren’t into veggie sausage, this would be equally yummy with beans instead of sausage. Pinto or black beans would be wonderful. Here are some inspirational pictures if you want to go in that direction. (Source linked in caption)

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Left: Tasty Kitchen Right: Washington Post

Creamy, Smoky Breakfast Grits w/ Sausage, Mushrooms, & Greens

  • Servings: Makes 1 Serving
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Each Serving Contains:

  • 1 Grain Serving
  • 1 Protein Serving
  • 6 oz Veggies (replaces fruit)


Grain Serving

  • 1 oz dry corn grits (a.k.a. polenta)

Veggie Serving

I weigh my veggies prior to cooking for meals like this. I have a modified quantities boundary for raw veggies in mixed dishes, I weigh 1-2 oz more than my normal quantity. For this meal, I weighed 7 oz of veggies, raw.

  • Small handful kale or other dark greens, chopped
  • Red onion, diced
  • Mushrooms, sliced (I prefer cremini or portobello)
  • Bell pepper, diced

Protein Serving

  • 4 oz (or 1/2 cup) plant-based milk for cooking grits (1/2 protein)
  • 2 oz veggie sausage (about half of a field roast or Tofurky sausage) (1/2 protein)

Condiments & Spices

  • 2 tablespoons nutritional yeast
  • 1-2 drops liquid smoke (be careful, this stuff is strong!)
  • Pinch of smoked paprika
  • Salt & pepper

Maintenance Modifications

  • Grain Additions: Use 1.5 oz dry grits instead of 1 oz.
  • Protein Additions: Use 8 oz milk and 4 oz veggie sausage.
  • Fat Additions: Use more oil to cook the veggies, or add pine nuts or avocado.


  1. In a teeny amount of oil, sauté the sausage, onions, mushrooms, and peppers, keeping a lid on to help things to not stick. (Oil is optional – alternatively you could steam or roast the sausage and veggies with a little lemon juice for an oil-free breakfast)
  2. Add a pinch of minced garlic and the greens for the last 2-3 minutes of cooking.
  3. Meanwhile, cook the grits according to package directions, replacing 4 oz (or 1/2 cup) of water with the milk. Add the seasonings and the nutritional yeast. Keep adding water if the grits seem to firm up too much. They will continue to firm up a little when you remove them from the heat, like oatmeal does.
  4. Combine everything and begin your beautiful bright day!