For some, the gluten free lifestyle is a necessity, while for others, it is a culinary exploration. We’ve heard so many times that breakfast is the most important meal of the day, and there is truth to it. And with these gluten free breakfast ideas, you’re bound to set yourself up for success.
Table of Contents
How to make a healthy gluten free breakfast?
When making a gluten free breakfast, your main goal is to make a healthy balance of nutrients and start your day on a healthy note. Hence, focus on these components for a healthy and nutritious gluten free morning meal:
- grains;
- protein;
- healthy fats;
- fruits and vegetables.
Gluten free grains are the foundation of a proper breakfast. These grains are rich in essential carbs, giving you sustained energy and a wide range of vitamins and minerals that’ll boost your immune system. You can also throw in nuts and seeds for an additional boost of healthy fats, proteins, vitamins, and minerals
Protein is what makes your breakfast satisfying as it’ll fill you up and help you concentrate throughout the day. Furthermore, it helps build and maintain your muscle mass, making it a must for the day’s first meal.
Healthy fats are the third essential component of your gluten free breakfast. They aid your body with absorbing nutrients (especially vitamins A, D, and E). These vitamins are fat-soluble, meaning that your body can’t absorb them without the help of fats.
Finally, don’t forget to add a piece or two of fruits and veggies. Their mineral, fiber, and vitamin contents should be an indispensable part of your gluten free breakfast.
List of gluten free foods and snacks
After a solid understanding of your macro and micronutrients, let’s dive deeper into ingredients from each food group that you can include in your gluten free morning meal.
- Vegetables:
- broccoli;
- carrots;
- bell peppers;
- spinach;
- cauliflower.
- Nuts and seeds:
- almonds;
- walnuts;
- chia seeds;
- flaxseeds;
- sunflower seeds.
- Dairy:
- natural cheese;
- Greek yogurt (ensure it’s gluten free);
- milk alternatives (almond, coconut, or soy milk);
- Proteins:
- eggs;
- lean meats (ensure they are free from gluten-containing additives);
- legumes (lentils, chickpeas, black beans).
- Fruits:
- apples;
- berries (strawberries, blueberries, raspberries);
- bananas;
- oranges;
- kiwi.
- Grains:
- quinoa;
- brown rice;
- buckwheat;
- millet;
- amaranth.
- Snacks:
- rice cakes;
- gluten free granola bars;
- popcorn;
- veggie chips;
- dried fruits (ensure they are free from gluten additives).
- Beverages:
- herbal teas;
- gluten free protein shakes;
- 100% fruit juices.
- Gluten free Baking:
- gluten free flour;
- gluten free pancake mix;
- gluten free bread;
- almond flour for baking.
Gluten free breakfast ideas
Without proper ideas, these ingredients are nothing but words on a piece of paper (or screen, in this case). However, when you know how to combine them, you can make a fantastic gluten free early meal with a few easy steps.
Gluten free English muffins
Delight your taste buds with the toasty goodness of gluten free English muffins. Whether filled with almond butter, sweet jam, or smooth cream cheese, these muffins are a gluten free option you can customize as you wish. Toast to your desired level of crispiness and enjoy the delightful combination of flavors.
Granola bowl
You can make a fantastic gluten free breakfast bowl by combining gluten free granola with your preferred yogurt. Add fresh fruits like berries and banana slices to make it extra healthy and delicious.
Protein pancakes
Making super healthy protein gluten free pancakes is as easy as it gets. You can purchase a gluten free batter or make one yourself – the only difference is using alternative flour (like almond or coconut) to make it gluten free. Other ingredients don’t contain gluten, but you should check the labels just to make sure. Then, you can mix protein powder or Greek yogurt into your gluten free pancake batter to make it extra delicious and boost your morning protein boost.
Gluten free quinoa breakfast bowl
You can make a satisfying quinoa breakfast bowl that combines the nutty flavor of quinoa with protein-packed poached eggs or tofu cubes. You can go the extra step by adding avocado slices and sautéed spinach, cherry tomatoes, and mushrooms. This combination has a fantastic macronutrient ratio with all the nutrients your body needs.
Sweet potato and black bean tacos
Start by making corn tortillas as the grainy base. Generously fill it up with black beans, sauteed sweet potatoes, and salsa. Top it off with creamy slices of avocado and a sprinkle of fresh cilantro for a Southwestern-inspired gluten free breakfast feast.
Buying the right products
Many gluten free enthusiasts find strolling through the aisles of the grocery store daunting. The reason is the fear that you’ll purchase the wrong products, or you don’t have the time to go through all the labels to ensure that the product you’re buying is truly gluten free.
Of course, as we mentioned, you can use the convenience of a customizable delivery service to enjoy your favorite meals without fear of consuming gluten-infused products. However, if you want to do the shopping yourself, here are a few practical tips you can apply.
Whole foods
Fresh fruits, vegetables, lean proteins, and dairy (or dairy alternatives) are free of gluten. Hence, you can’t go wrong with whole foods, making them the perfect foundation for your gluten free meal plan.
Pre-made gluten free products
There are plenty of pre-made products that are made free of gluten. Things like gluten free flour blends, pasta, and baking mixes will make your everyday kitchen endeavors much easier. Combined with a pre-made pancake batter, croissants, waffles, and various other options, you can enjoy a gluten free breakfast or any other meal with maximum convenience.
Read labels thoroughly
Your journey of eating foods without gluten will be woven with reading labels. Products labeled “gluten free” can save you loads of time. Still, keep an eye out for terms like wheat, barley, and rye.
Gluten free snacks
These snacks can be a wonderful way to satisfy your cravings. For example, nut and seed mixes or granola bars are excellent options. Keep these snacks on hand to curb hunger between meals.
Final thoughts
Going gluten free is a transformative experience that shapes your dietary choices. Many believe it’s a troublesome path that’ll take away your time and energy. However, the truth is that it can be a very fulfilling and exciting experience when you’re packed with the correct information.
These gluten free breakfast ideas are the perfect way to start your day, and with the additional tips, you can easily craft an entire meal plan completely free of gluten. The best part is that you will never have to sacrifice taste while staying loyal to your gluten free journey.