Irish Breakfast (Ulster Fry)
The traditional Ulster Fry is an iconic Irish breakfast—hearty, savory, and satisfying. But it’s often loaded with processed meats, refined carbs, and heavy fats that don’t always support the body’s needs, especially when you're focused on hormone balance, digestive health, and optimal energy.
So I decided to give this classic a glow-up—a healthy Ulster Fry that’s rich in protein, packed with fiber, and balanced with anti-inflammatory fats, all while staying true to the comforting spirit of the original dish.
What’s in My Healthier Ulster Fry?
Gluten-Free Irish Potato Bread Farls Made from leftover boiled potatoes, gluten-free flour, and a single egg—these farls are golden and crisp on the outside, soft inside, and gentle on digestion.
Two Pasture-Raised Fried Eggs Full of complete protein, choline, and key nutrients for hormone production and brain health.
One Clean-Ingredient Sausage Choose one with minimal additives—look for pasture-raised, nitrate-free, even chicken or turkey-based for a leaner option, or even better, make your own!
Spiced Beans in Tomato Sauce Rich in plant-based fiber and resistant starches to feed your microbiome. Cooked with salt, pepper, garlic, smoked paprika, and thyme.
A Few Slices of Avocado Creamy, satisfying, and loaded with monounsaturated fats and potassium—ideal for skin, metabolism, and hormone regulation.
Why This Breakfast Supports Women’s Wellness? This updated Ulster Fry delivers over 40g of high-quality protein, making it a powerful meal for women aiming to build or maintain lean muscle, support steady blood sugar, and keep hunger at bay.
Protein fuels cellular repair and hormone synthesis
Fiber from beans and potatoes keeps digestion moving and supports detox pathways
Healthy fats from avocado and eggs are crucial for mood, brain function, and balanced estrogen levels
And perhaps just as important—it’s satisfying. Real food should taste good, make you feel full, and tell your body it’s been nourished.
RECIPE
Ingredients:
Gluten-Free Irish Potato Bread – Make it using this recipe
2 eggs
1 gluten-free sausage
1/4 avocado, sliced
400g boiled beans
400g chopped tomatoes
Spices: sea salt, black pepper, garlic, smoked paprika, thyme
Cooking oil – for eggs and sausage (e.g., avocado oil, ghee, animal fat)
Fresh chopped parsley – for garnish
Instructions:
Prepare the Potato Bread Start by making the gluten-free Irish potato bread. You can prep this in advance as it takes the longest.
Simmer the Beans and Tomatoes In a pot, combine the boiled beans, chopped tomatoes, and your chosen spices (start with a generous pinch of each). Simmer uncovered for about 30 minutes, stirring occasionally, until a thick, flavorful sauce forms. Taste and adjust seasoning as needed.
Cook the Sausage In a hot skillet with a little oil, cook the sausage until browned and cooked through. Set aside.
Fry the Eggs In the same skillet, fry the eggs to your preferred doneness—sunny side up or over easy both work well.
Assemble Your Ulster Fry On a warm plate, arrange the potato bread, sausage, eggs, tomato-bean mixture, and avocado slices.
Finish with Fresh Parsley Sprinkle with chopped fresh parsley for color, freshness, and a hint of brightness.
As usual, these are my thoughts and ideas, not medical advice. You are encouraged to create your own recipes or search for some suited to your needs. I am just sharing my recipes, hoping that I can inspire some of you to make healthier food choices.
Please remember that we all have different nutritional needs and that food affects us differently. If you are not sure which foods are best for you, reach out for a free phone consultation.
In good health,
Ioana