10 Gluten-Free Ideas for Breakfast
Andreea Macoveiciuc | On 04, Dec 2013
Every time a new celebrity announces she or he managed to drop weight by going gluten-free, the popularity of the GF diet peaks overnight. Gwenyth Paltrow, Miranda Kerr, Ian Somerhalder and Miley Cyrus are only some of the celebs known for embracing the gluten-free lifestyle.
In our previous article on the GF regimen, we explained what is gluten and how it affects the body, so if you’re not very familiar with this topic yet, please take your time to read the useful information there. There’s no need to eliminate gluten from your daily menu unless you’re intolerant or allergic to this protein, or you’ve been diagnosed with celiac disease.
However, statistical data shows over 1.6 million Americans avoid gluten without suffering from sensitivity to this substance. While there’s no harm in removing gluten from your diet, it’s surely not a good idea to do it if this means that you’re also eliminating breakfast from your daily schedule, especially if you’re used to starting your day with a nutritious meal.
Fortunately, there are lots of alternatives when it comes to creating healthy and satisfying gluten free dishes, so we selected 10 breakfast ideas for those of you who enjoy eating in the morning, but want to test the benefits of a gluten free regimen.
1. Quinoa with apples and maple syrup
2/3 cup quinoa flakes
2 cups water + ¼ cup water for the apples
2 diced apples
3 tablespoons maple syrup
½ teaspoon cinnamon
1 teaspoon vanilla extract, optionally
1. In a large saucepan, bring the water to a boil over high heat. Stir in the quinoa and cook for 2 minutes, stirring frequently. Remove from the heat and set aside for 5 minutes.
2. Meanwhile, in a small skillet, add the apples and ¼ water and bring to a boil. Sprinkle with cinnamon and reduce the heat, simmering until crisp-tender. Add the syrup and vanilla if using, stir to incorporate well and top over the cereals.
Serves 4 | 217 Kcal/serving
2. Banana pancakes with peanut butter
2 medium bananas
1/2 cup protein powder, vanilla or chocolate
¼ cup almonds
2 teaspoons peanut butter
1. In a food processor, mix together the bananas, protein powder and almonds, to obtain a thick paste.
2. Transfer to a medium bowl and add the eggs, stirring manually to incorporate well. If the mixture is too thick or too thin, add some water or some more protein powder. The paste should have the consistency of regular pancake batter.
3. Heat a nonstick skillet over low heat, and pour the batter to form pancakes. Cook until lightly browned, transfer to a plate and top with peanut butter.
Serves 2 | 301 Kcal/serving
3. Egg crepes with ham
Ingredients for filling
4 slices ham or 4 sausages, chopped
½ cup finely chopped onion
3 ounces cream cheese, fat-free
¾ cup sour cream, reduced-fat
Ingredients for crepes
1 large egg
4 large egg whites
3 tablespoons milk, low-fat
1. In a nonstick skillet, brown the ham and onion over low-heat, for 2-3 minutes, then add the cream cheese, stirring until melted. Stir in the sour cream, mix to incorporate well and set aside for a few minutes.
2. In a blender, mix the egg, egg whites and milk and let stand for 8 minutes.
3. Heat a crepe pan or nonstick skillet over medium heat, coat it with cooking spray and place 2 tablespoons egg mixture into the center. Cook for 1 minute or until the edges are dry and the bottom is brown. Lift the edge of the crepe with a spatula, turn it over and cook for another 20 seconds.
4. Transfer the crepe to a plate and repeat with the remaining batter. Spoon the cheese mixture into the center of each crepe and fold the sides. Roll up and garnish with parsley.
Serves 4 | 255 Kcal/serving
4. Strawberry Oatmeal Smoothie
3/4 cup instant oatmeal, nuked in water
3/4 cup skim milk
¾ cup strawberries or other berries of your choice
2 teaspoon vanilla whey powder
3 ice cubes, crushed
1. Add the oatmeal, milk, strawberries and whey powder in a blender. Mix for a couple of seconds, until you obtain a smooth consistency.
2. Transfer to a glass, add the ice and serve cooled.
Makes 2 servings | 122 Kcal/serving
5. Banana split
1/3 cup raspberries or other berries of your choice
1 large banana, halved lengthwise
1/4 cup ricotta or cottage cheese, low-fat
2 teaspoons chopped peanuts
2 teaspoons honey
1 teaspoon dry milk, optionally
1/2 teaspoon cocoa powder, unsweetened
1. In a microwaveable dish, add the raspberries and honey and mix to incorporate well. Cover with a plastic wrap but leave a small vent. Microwave on high power, for 1 minute or until the berries mixture is steaming. Remove from the microwave and set aside to cool for 2-3 minutes.
2. Meanwhile, place the cheese on the serving plate. Surround with the banana halves and sprinkle with dry milk if using and with cocoa. Top with the raspberry mixture and sprinkle with the peanuts.
Makes 1 serving | 195 Kcal/serving
6. Oats with apples and flaxseeds
1/3 cup rolled oats
1/8 teaspoon salt
3/4 cup water
2 medium apples, cored and chopped
1 1/2 teaspoons ground flaxseed
1 teaspoon honey, optionally
*You can replace the apples with bananas, peaches or berries.
The night before preparing the dish, combine the oats, water and salt in a microwaveable bowl and refrigerate, covered.
In the morning, follow these steps:
1. Add the chopped apples to the soaked oats. Cover the bowl with plastic wrap and microwave on high, for 2 minutes. Reduce the heat to medium and cook for another 3 minutes.
2. Remove from the microwave and stir in the flaxseeds, mixing to incorporate well. Allow to cool for a couple of minutes and serve as it is or with 1 teaspoon of honey on top.
Makes 1 serving | 187 Kcal/serving
7. Blueberry gluten-free flapjacks
1 cup almond flour
1 cup blueberries
¾ cup yellow cornmeal
1 ½ cups buttermilk, low-fat
1 egg and 1 egg white
1 tablespoon sugar
1 ½ teaspoons baking powder
1 teaspoon baking soda
½ teaspoon salt, optionally
1 tablespoon olive oil
1. In a large bowl, combine the flour, cornmeal, sugar, baking powder, baking soda, and salt. Mix to incorporate well.
2. In another bowl, whisk together the egg, egg white, buttermilk and oil. Add the mixture into the flour and mix until smooth. Fold in the fruits and mix two more times (do not over-mix).
3. Coat a nonstick skillet with cooking spray and heat it over medium heat. Pour the batter to form flapjacks, and cook on each side for 2-3 minutes or until browned.
4. Transfer to serving plates and enjoy.
Makes 6 servings | 226 Kcal/serving
8. Pineapple toast
4 canned pineapple rings
3 large eggs
4 slices GF bread
4 slices cheddar cheese
4 slices salmon or ham
1. Drain the pineapple rings and reserve the juice.
2. Toast the bread until lightly browned.
3. In a small bowl, beat the eggs and add ½ cup pineapple juice. Mix again.
4. Coat a nonstick skillet with cooking spray. Dip 1 slice of bread into the egg mixture and place it into the skillet, cooking on each side until golden brown. Repeat with the remaining bread slices.
5. Transfer the toast to serving plates, top with cheddar cheese, salmon and pineapple rings and serve.
Makes 4 servings | 322 Kcal/serving
9. Chocolate-peanut butter cream
1/2 cup chocolate milk, low-fat
1/2 cup plain yogurt, low-fat
2 teaspoons chocolate whey protein powder
1 tablespoon peanut butter
1/2 teaspoon finely ground coffee
1. In a blender, mix together the milk, yogurt and banana. Add the protein powder and pulse again for a couple of seconds, to incorporate well.
2. Add the peanut butter and coffee into the blender, mixing for another 20 seconds or until you obtain a creamy consistency. If the mixture is too thick, blend for a few more seconds.
3. Transfer to a bowl and serve as it is or add ice for a more refreshing breakfast.
Makes 2 servings | 180 Kcal/serving
10. Bacon and egg cups
6 slices bacon
3 slices cheese
3 slices tomato
Salt and pepper to taste
1. Preheat the oven to 350°F (178°C).
2. In a muffin pan, line the sides of the holes with bacon slices, then crack one egg into each hole. Season with salt and pepper and top with cheese.
3. Bake for 15 minutes, check the doneness and bake for 2-3 minutes more if needed.
4. Transfer to serving plates, top with tomato slices and serve warm.
Makes 3 servings | 240 Kcal/serving
These are our suggestions for a gluten-free breakfast, but regardless of the recipe you opt for, make sure to pair it with a warm cup of tea, for a more flavorful morning meal. And if you have other favorite GF recipes, please feel free to share them with us, as we’d surely love to hear your recommendations as well!
We’ll soon launch our new incredible tasty tea blends. Join us, there are lots of special gifts waiting for you.