10 Gluten-Free Breakfast Ideas

I originally wrote this article for The Hearty Soul blog. It can be found here:

http://theheartysoul.com/gluten-free-breakfasts/

I grew up loving breakfast cereal. No, scratch that. Obsessing over breakfast cereal. Frosted Flakes, Corn Pops, Coco Pops, Honey Nut Cheerios, Froot Loops…let’s just say Tony the Tiger was close to becoming my imaginary friend. If you’re still caught in this love affair, let me tell you that I understand what it’s like to crave cold milk and a crunchy bowl of cereal at breakfast, lunch, dinner, and everything in-between.

And yet, fast forward to the present day and I can’t imagine ever going back to eating cereal. And it’s not because I’m depriving myself, but because I don’t miss it or even feel tempted. As a Holistic Nutritionist, my tastebuds have adapted to appreciating real food. I now understand that what I was eating was essentially cardboard topped off with sugar, artificial flavour and preservatives, and fortified with cheap vitamins and minerals that I would essentially pee out. I also understand how much it was contributing to my weight gain, acne and indigestion.

Not only is breakfast cereal devoid of nutrition, it typically supplies us with onemacronutrient in large quantity: carbohydrates (the processed kind, which is bad news). In order to feel full, have lasting energy and maintain a healthy weight, we need to be eating breakfasts that are high in protein, and provide adequate (good) fat and fibre. Instead, most of us turn to bagels, cereal or toast, which are refined carbohydrates with all nutrients and fibre stripped out. Processed (or refined) carbohydrates, are broken down and converted into simple sugar (glucose) extremely quickly, which spikes blood sugar levels. Some of the fun after-effects are feeling hungrier an hour later, fatigue, irritability and weight gain.

So what’s a person to do whose staples are cereal, bagels or toast? Below are my go-to, delicious breakfasts that keep me fuelled, while keeping my energy and weight in check.

Overnight Oats

Who doesn’t like waking up to a breakfast ready in the fridge? Overnight oats are ridiculously easy, portable and versatile. I like this basic recipe by “The Domestic Geek” but like to swap the Greek yogurt with coconut yogurt to make it dairy-free. Adding in some protein powder is a plus.

Chia Pudding

Speaking of overnight breakfasts…chia pudding is phenomenal. I prefer it to overnight oats because it’s grain-free, low-carb and is better for our blood sugar levels. The basic formula is:

  • 3 Tbsp. chia seeds
  • 1 cup non-dairy milk
  • Drizzle maple syrup, to taste
  • Mix-in suggestions: handful blueberries, nuts & seeds, dash of cinnamon and vanilla extract.

Instructions:

  • Mix together chia seeds, non-dairy milk and maple syrup
  • Leave it overnight or for at least 15 minutes in the morning, and you’re good to go!
  • Add toppings
  • If you have a blender on hand, you can find my favorite version of the recipe here.

Grain-free pancakes

This recipe requires two ingredients. Yep, just two – eggs and banana. I fancy it up a bit and add a few more, but I leave that up to you. Leave this one for the weekend because it takes a little more time to make, and also because, hey, who doesn’t look forward to pancakes on a Sunday? Below is my basic recipe, but you can click here for more inspiration.

Ingredients:

  • 1 large banana
  • 4 eggs
  • ½ cup almond meal
  • 1 tsp. vanilla
  • ½ tsp. cinnamon

Instructions:

Blend all of these together (or just the eggs and banana). Pour a few tablespoons of batter onto a greased, low heat skillet. When it bubbles, flip it over. We tend to slather our stack of pancakes with almond butter, berries and coconut flakes. It is to die for.

Oatmeal

Nope, not the flavoured packet kind. I mean steel cut oats or plain, rolled oats. This is the basic recipe I use for oatmeal and switch up the toppings.

Ingredients:

  • 1/2 cup rolled oats
  • 1 cup water or nut milk (almond, coconut)
  • 1 Tbsp. coconut oil
  • 1/2 apple or pear chopped into small pieces
  • ¼ tsp. cinnamon

Instructions:

  • Rinse the oats in a bowl of water and strain a few times until the water runs clear.
  • In a saucepan, add the water and rolled oats
  • Add in the cinnamon, chopped apple or pear, and coconut oil
  • Bring to a boil, and then simmer until it reaches a consistency you like
  • Topping ideas: seeds (chia, hemp, pumpkin, sunflower), chopped nuts (cashew, walnut, almond, pecan), ground flax, nut butter, 100% pure maple syrup, coconut flakes

Eggs. Any style.

No instruction required here. Make an omelette or scramble some eggs with your choice of veggies and herbs. I personally love a mushroom omelet on top of a bed of sautéed greens or warm, cooked quinoa in the morning.

Green Protein Smoothie

Ever made a protein shake? Or a green smoothie? Why not combine the two and get the best of both worlds? It’s the perfect portable breakfast and a good way to get veggies in. Here’s a simple starter recipe.

Qia Cereal

Did I say cereal? Blasphemy! If you love the feeling of buying cereal at the grocery store, buy Qia by Nature’s Path. It’s a basic combination of chia, hemp and buckwheat grouts, and all you need to do is add hot water or non-dairy milk. This one is perfect for travelling!

Avocado & Egg

When I’m in a rush, I chop up some boiled eggs and avocado, sprinkle it with sea salt and pepper and throw it into a container. The high protein, fat and fibre content keeps me full. Plus, avocado is high in Vitamin B5, which is amazing for helping your body cope with stress!

Parfait

Take a scoop of vegan vanilla protein powder, mix it into some coconut yogurt, and top off with fresh berries, sliced banana, pumpkin, sunflower and hemp seeds. Done!

Grain-free Banana Bread

I am in love with this grain-free banana bread by The Civilized Caveman. If you warm this up and top it off with some nut butter, you will go to banana bread heaven. It’s nice there. P.S. You could also turn this into a healthy breakfast muffin.

 

About Alina

I'm a Holistic Nutritionist based in Toronto, Canada and my official title is Certified Nutritional Practitioner (CNP). I received my diploma in Applied Holistic Nutrition from the Institute of Holistic Nutrition. I'm a coach and an educator. Follow Alina on Facebook, Twitter, Pinterest and Instagram for all of the latest updates.
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  1. I am a diabetic with psoriatic arthritics which is very bad behind my ears,my naval and the back of my last backbone. i am very stressed out. Need some guidance to control my psoriasis with the arthrithritics

    1. Hi Santhi, sorry to hear you’re suffering with this! As a diabetic, the first thing to address would be managing your blood sugar and getting it into balance. Eliminating refined sugar and gluten (wheat) would be a good place to start in order to do this. Skin conditions like eczema and psoriasis are also greatly helped by eliminating dairy. Here are two articles to learn more as well:

      http://theheartysoul.com/autoimmune-arthritis/
      http://theheartysoul.com/how-to-naturally-treat-rheumatoid-pain/

      Individualized care is always best, and if you’d ever like to book a consult you can email me at [email protected]

  2. Hi Alina! Could you tell me if there is any nutritional benefit to using sea salt vs. regular table salt? Also, is pink Himalayan salt the best salt to use? Thank you. I love reading your newsletters!

    1. Hi Anna! Sea salt has trace minerals whereas regular table salt doesn’t. You can expect to find minerals like zinc, iron, manganese, copper and silicon in sea salt, which help with optimal body function.

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