All Recipes/ Breakfast/ Everyday Meals/ Kids Food/ Latest Posts

Sunchokes Breakfast Skillet

Sunchokes or Jerusalem artichokes are one of those vegetables relatively new to my diet, which I only discovered after starting the Plant Paradox protocol.

Sunchokes naturally contain inulin, therefore is part of the prebiotic plant’s group. This tuber is infamous for its gassy effects, but I think is rather unfair considering its health benefits, and a problem I have not experienced when I ate them.

Prebiotic fiber in a skillet

That being said, I don’t think I would eat them raw (maybe that’s when the problem occurs). I scrub them really well with a vegetable brush, in cold water. Then I cut all the black eyes and parts that are not smooth and pat dry them before cooking. This is really my favorite way of cooking and such an easy and nutritious breakfast or brunch.

Sunchokes taste very similar to potatoes but are more flavorful. They are no-fuss to cook, don’t break or go mush even if they are overcrowded in the pan. They develop a great sweet, earthy flavor when cooked this way. All in all, sunchokes are a great lectin-free replacement for potatoes but deliver more nutritional power.

The best for this dish is to use a cast iron pan or an enameled cast iron. I used Le Creuset Enameled Cast Iron.

For another recipe with sunchokes try the Falafel Three Way with Cauliflower, Sunchokes and Parsnip.

This recipe is part of The Ultimate Lectin-Free Breakfast Guide, Recipe Round-Up, check it out for more tasty and satisfying lectin-free breakfast ideas.

Sunchokes Breakfast Skillet

1 Star2 Stars3 Stars4 Stars5 Stars (12 votes, average: 3.92 out of 5)
By Claudia Curici Serves: 1
Prep Time: 10 minutes Cooking Time: 15-20 minutes

A delicious, complete lectin-free breakfast packed with prebiotic fiber, healthy fats and protein. Great way to start the day.


  • 4 medium sunchokes
  • Avocado Oil + Ghee for frying (as much as to generously cover the pan)
  • one pasture raises egg
  • 1/2 avocado
  • fresh thyme
  • salt and pepper to taste
  • dry parsley
  • 1/2 lime



Scrub and wash the artichokes, and cut all the black eyes on the surface. Pat dry with a paper towel.


Slice them with a mandolin (I used the position 2 - not too thin and not too thick).


Heat the oil and ghee in a skillet (I used an enameled cast iron - Le Creuset) on medium heat.


Once the oil is hot add the sunchokes and the thyme and let cook while stirring occasionally to make sure they are all coated with oil and cooked (there'll be sitting on top of each other but if you stir well every 2 minutes or so they all get too cooked in the end). The process will take about 10 minutes. When they are almost ready, make some space on the pan, add more ghee if the pan looks dry and add an egg. It will be ready in about 3 minutes, depending on how you want your egg cooked.


Add salt and pepper, sprinkle dry parsley, add the avocado and lime and serve straight from the skillet if you wish.


My skillet is pretty small (9in) so if you want a bigger breakfast you will need to use a bigger one.

GundryMD Ambassador Store Save Today

You Might Also Like


  • Reply
    April 26, 2018 at 10:24 am

    I will definitely be making this. I have never bought sunchokes and until seeing your picture and researching them, I somehow thought it was an artichoke variety. 🙂

  • Reply
    February 25, 2019 at 7:10 am

    I am making this morning. I got some sunchokes in my Imperfect Produce box. I do miss potatoes, and I like sunchokes but they are hard to find. I don’t like sweet potatoes, but I got small ones in the box, too, so I cut up one of those to go in there. I am replacing thyme with rosemary, because I have it and I like it better, and a scallion. I am scrambling my egg, because if I fry it, I want bread to soak up the yolk. I think that is just a “me” thing. As a home cook, I can already tell this would be a good dish, so I took liberties and adjusted it to what is on hand and what I like. Thanks for sharing.

    • Reply
      February 25, 2019 at 8:32 am

      This sounds perfect to me. And that’s all this website is about, being creative and “take liberties” in the kitchen haha. I love sunchokes, and is the same here, I only find them occasionaly.

  • Reply
    February 25, 2019 at 12:03 pm

    We happened to have everything on hand already, so my husband and I whipped this up for breakfast a few days ago. We loved it!

  • Reply
    Tammy Ruggiero
    November 10, 2019 at 1:04 pm

    Are sunchokes keto-friendly? I’m not able to find any reliable information about them. Also, how do I unleave a review? 😉 I clicked on the reviews to jump down to the review section and my click was recorded as a 3-star review – NOT AL ALL what I meant to do. :/

    • Reply
      November 11, 2019 at 1:56 am

      Hi Tammy, my experience with carbs is so different. I eat them with no issues and I still get in ketosis. Keto is not a no and yes list, is just a metabolic state and we all get there in different ways. The best way to asses what carbs do for you is to measure your ketones levels before and after eating them, for a few days, and see how they affect you personally. I use a KetoMojo for that. I hope this helps. xx

    Leave a Reply