If you have some form of gluten intolerance, the thought of having breakfast might send a pain through your stomach. (Pancakes, toast, muffins, and most breakfast cereals, we’re talking about you.)
Rather than joining the 31 million Americans who skip breakfast each day, you can start your morning with a nourishing, quick, and gluten-free breakfast. According to experts, if breakfast is done right, it can improve your mental performance, kickstart your metabolism, and help you develop healthier eating habits.
Why a Gluten-Free Diet Is a Good Idea
Most people who decide to go gluten-free do so because they either have Celiac disease or a sensitivity to gluten. The symptoms vary, but the most common include bloating, stomach pains, fatigue, migraines, and even difficulty losing weight.
But even if you haven’t been diagnosed with Celiac or have a gluten sensitivity, adopting a gluten-free diet could be a good idea. For one thing, a low-gluten diet has been linked to weight loss. Using more gluten-free recipes can also encourage an increase in fiber consumption, which is good for your digestive health, can improve cholesterol, and help prevent heart disease.
But hold your horses right there. This doesn't mean you should be rushing out to stock up on gluten-free cereals or start every morning with gluten-free blueberry muffins from your local bakery. Why? Sugar.
It's Time to Shake Up Your Breakfast Choices
The problem with the typical American breakfast is that it's often nothing more than disguised dessert, laden with sugar. And it’s not just maple syrup-covered pancakes and cinnamon rolls. It’s also in many yogurt parfaits, smoothies, and acai bowls.
Not only can excess sugar cause weight gain, but it can also lead to type 2 diabetes and heart disease. It's also the reason behind your mid-morning energy slump.
So as you're waving goodbye to gluten, you should be ditching sugar too if you want a truly healthy breakfast. It might sound harsh, but the health risks of sticking with high-sugar, gluten-loaded options are far harsher.
Luckily for you, as lovers of delicious breakfasts ourselves, we scoured the web to bring you some of the best gluten-free breakfast recipes and ideas so you can start your day strong and feel good all day long.
Healthy Gluten-Free Breakfast Ideas
Some like it sweet, some like it savory. Whatever your preference is for breakfast, there are plenty of delicious gluten-free options available that are good for your body, mind, and taste buds.
1. The Zen Quinoa Bowl
Image: Nutrition in the Kitchn
Your belly will react with a resounding om (nom) thanks to this breakfast bowl that's sure to bring it some peace. Up your veggie intake with the addition of broccolini, kale, tomatoes, shredded carrots, and mushrooms. Mixed with egg whites, avocado, spices, and of course, quinoa, the result is tasty, creamy, with just the right hint of crunch.
Not only is quinoa gluten-free, it’s considered a superfood because it contains good amounts of all nine essential amino acids. It’s also high in protein and fiber, which means you’ll be satiated and energized right through lunchtime. Topped with avocado (which is loaded with healthy fats), you’re looking at a completely gluten-free and delicious meal.
Pro tip: If you want to try this bowl vegan style, simply swap the egg whites for tofu.
2. Orange-Spice Pumpkin Waffles
Image: Healthy Happy Life
What's a Sunday morning brunch without the smell of waffles cooking? We're pretty sure this gluten-free waffle recipe is going to amp up your enthusiasm. It’ll even show you how to make your own gluten-free oats and seed flour. (It’s not as hard as it sounds: Just blend oats and your choice of nut or seed in a blender or food processor.)
You can also skip the maple syrup if you want a sugar-free option. This recipe is a perfect make-ahead breakfast since you can easily reheat them in the toaster — it makes the edges extra crispy. On-the-go breakfast, anyone?
3. Cosmic Coconut, Cranberry and Cherry Smoothie
Image: Go Dairy Free
Speaking of quick breakfast ideas, smoothies are not only easy to make, but often gluten-free too. This bright red smoothie is more fruity than creamy, and packed full of antioxidants thanks to the cranberries and cherries. You can also consider low-glycemic fruits such as raspberries and strawberries to keep the sugar level low.
You can use frozen berries, but fresh fruit work just as well. Simply add a frozen banana to keep it cold and slightly thick. The chia seeds provide an extra dose of fiber and protein, which will help you feel fuller for longer.
4. Easy Baked Frittata Recipe With Spinach
Image: The Butter Half
Half omelet, half quiche, this egg-centric gluten-free breakfast recipe is full of taste. It can be adapted with your choice of veggies and herbs and seasonings. Think zucchini, asparagus, or even mushrooms.
Prep time is just 10 minutes but you'll need to bake it in the oven for 50 minutes, so it's one of those recipes you'll need to plan ahead for. Luckily, leftovers can be stored in an airtight container in the refrigerator for a few days and even enjoyed cold.
5. Gluten-Free Sweet Potato Muffins
Image: I Wash You Dry
By using coconut flour instead of regular flour, you can enjoy a gluten-free muffin for breakfast. Unlike most muffins found at the grocery store or your local bakery, these handheld breakfasts are only lightly sweetened with maple syrup and a hint of brown sugar.
You could even forgo the added sugar and let the sweet potato act as the only natural sweetener. Coconut flour is also high in fiber and gives the muffin a nice and subtle nutty taste.
6. The Cereal School
No, we aren’t suggesting you go back to those sugary cereals you grew up with as a kid — even if they are gluten-free. Instead, we're talking about a cereal that tastes perfectly sweet without any sugar. Made with tapioca fiber, this means it also contains no gluten whatsoever.
The Cereal School is a throwback to your favorite childhood food except that it’s healthy and made with all-natural ingredients. Not only is it sugar-free, but it also has no artificial sweeteners or colors (its sweetness comes from monk fruit). And while there's only one gram of carbs, there's a whole 16 grams of protein to keep you going all the way until lunch.
7. Gluten-Free Peanut Butter Chocolate Bread
Image: Sandra's Easy Cooking
If you're missing French toast for breakfast, this gluten-free bread may just be what you need in your life right now. You can even choose to omit chocolate if you don't like it or prefer a not-so-sweet bread for breakfast. Toast slices of this bread in the morning or enjoy it as a gluten-free snack. You'll love it whichever way you have it.
8. Gluten-Free Breakfast Tacos
Image: Fresh Fit Kitchen
Ready to add some fiesta to your mornings? These breakfast tacos are so easy to make and utterly delicious. Grain-free tortillas make this breakfast option gluten-free and low-carb, and you'll earn extra points on the health scoreboard thanks to the oodles of veggies in the fillings.
If you're organized enough, you can even prep the fillings ahead of time to warm up throughout the week.
Start Enjoying a Gluten-Free Breakfast and Stop Feeling Sluggish
Having a gluten intolerance or sensitivity is no fun. It messes with your gut and can cause you to feel sluggish, bloated, and not your best. But if you're just starting on the gluten-free journey, it can also feel like a bummer if you can’t enjoy everything you used to eat.
We hope the recipes above have given you some ideas on how you can still fuel your morning with plenty of flavor and none of the gluten.
Fortunately, gluten-free doesn't have to be difficult or expensive. To that end, Cereal School’s gluten-free, sugar-free cereal comes conveniently packaged so you can enjoy it straight from the pack — and it only costs as much as a protein bar. Even better — we'll deliver it straight to your door. Now how’s that for an easy gluten-free breakfast?