11 Gluten-Free Breakfast Ideas That Keep Baked Goods on the Menu (But Won’t Spike Your Blood Sugar)
Before you hastily swear off breakfast in a fit of frustration, remember that the first meal of the day has been linked to some serious health benefits, including a reduced risk for heart attack and stroke. “Breakfast quite literally breaks the fast we had overnight, it replenishes your supply of glucose, [and it] provides essential nutrients to keep your energy levels up throughout the day," Tracy Lockwood Beckerman, RD, previously told Well+Good.
Oh yeah, and the idea that muffins, scones, and toast are verboten when you're sticking with a gluten-free diet is a complete fallacy. Keep reading for gluten-free breakfast ideas that nutrition pros love.
1. Avocado toast on gluten-free bread
Is it even breakfast without avocado toast? We think not. Make it with a high-quality gluten-free bread like the one in the video above, and you’ve got yourself an energizing, filling, and nutritious breakfast.
“Avocados are full of fiber and healthy fats that will help you feel full and also support skin and digestive health,” says Serena Poon, CN, CHC, CHN, a chef, nutritionist, and founder of the method of Culinary Alchemy®, which is a combination of education, integrative and functional nutrition, and healing energy. “I top my avocado toast with a drizzle of extra-virgin olive oil, which is also full of antioxidants, as well as Himalayan pink salt, and cracked pepper for a bit of flavor.” You can also get creative with toppings like fresh radish, broccoli, sprouts, roasted tomatoes, or a poached egg.
2. Veggie hash
Use whatever veggies you have on hand to whip up a gluten-free veggie hash for breakfast. “I love to make a veggie hash with sweet potato, broccoli, and leafy greens and top it with nuts or hemp seeds for a dose of protein and healthy fats,” Poon says. “Leafy greens like kale, spinach, and chard are some of the most nutrient-rich foods on the planet. Adding an egg or scrambled tofu is another great protein-filled option.”
3. Overnight oats with nuts and fruit
No time in the morning? No problem. With overnight oats, you can prep your brekky the night before and have it ready to go when you wake up. Oats are naturally gluten-free, but be sure to purchase from a brand that produces in a gluten-free factory, especially if you’re highly sensitive.
Poon recommends using almond milk as the base or another milk of your choosing and then topping your overnight oats with walnuts and berries. “Walnuts are rich in antioxidants, omega-3s, and heart-healthy fats, and fresh berries offer another high dose of antioxidants and a little bit of sweetness to the meal,” she says. “You can also add a little bit of maple syrup or honey if you like your breakfast on the sweeter side.”
4. Chai baked oatmeal
Prefer your oats toasty? The warming spices (nutmeg, cinnamon, and cardamom) in this gluten-free breakfast recipe are oh-so-comforting, while the bananas and goji berries are known for their immune-system-supporting properties.
5. Hot breakfast cereal
If you’re not a fan of oatmeal, Steven Gundry, MD, heart surgeon, nutrition expert, and author of The Plant Paradox, recommends swapping it out with millet and making a hot breakfast cereal. “Millet has a similar mouthfeel as porridge, and you can add coconut milk, cinnamon, and top it with chopped pecans or sesame seeds for a healthy hot breakfast your whole family will love, and that your gut buddies will love, too,” Dr. Gundry says. You can even make it the night before in an Instant Pot, store it in a mason jar, and reheat in the morning.
6. Green smoothie
Smoothies make for a quick breakfast, but not all smoothies are created equal. Fruit smoothies, for example, can be super sugary and spike your glucose levels. That’s why Dr. Gundry recommends kicking off your day gluten-free style with a sugar-free green smoothie with immune-supporting ginger and healthy fats. Throw romaine lettuce, spinach, mint, avocado, fresh minced ginger, coconut milk, lemon juice, and a few drops of liquid vanilla stevia into your blender and voila. Breakfast is served.
For more inspo, find the recipe for a gluten-free, fiber-packed smoothie in the video above.
7. Banana bread
Gluten-free eaters need not be left out of the banana bread trend, thanks to this recipe from chefs Jenny Dorsey and Mia Ridgen (who's also a nutritionist).
8. Huevos rancheros
Add some flavor to your morning with huevos rancheros. Corn tortillas are gluten-free, but Poon recommends opting for non-GMO and organic ones when possible. There are also other gluten-free tortilla options you can find made out of coconut flour, cassava flour, or almond flour. Then top it with eggs or scrambled tofu, beans, fresh tomatoes, and avocado. “Beans are full of fiber and protein and are actually a great filling option for breakfast,” Poon says. “Tomatoes contain antioxidants lycopene and vitamin C, which help protect your body from free radicals, and avocados are a great source of healthy fats and fiber, not to mention delicious.”
9. Gluten-free scones
This gluten- and dairy-free scone recipe creates a crumbly exterior and a doughy interior that has the same taste and texture of a traditional scone, but is way healthier. Scones are typically packed with sugar and made with refined flour, but these bad boys are made with almond and quinoa flour. It also has coconut sugar, which is lower on the glycemic index and won’t trigger blood sugar spikes as much. Add chopped bits of prosciutto, toasted white sesame seeds, and chives, and you’ve got yourself some epic, savory scones. Feel free to switch out the herbs and spices according to your liking.
10. Green goddess gluten-free breakfast bowl
Quinoa also makes for a mean protein-packed gluten-free (and vegetarian-friendly!) breakfast. This warming green goddess quinoa breakfast bowl recipe, straight from The Well+Good Cookbook, features broccoli florets, zucchini, Swish chard, and eggs. The delicious dressing is made up of hormone-balancing ingredients such as avocado and flaxseed and has a herby, lemony flavor. To make your morning more efficient, you can also batch cook the quinoa ahead of time.
11. Gluten-free morning glory muffins
This recipe from Dorsey and Ridgen (who's also a nutritionist) uses almond and cassava flour and is chock full of fibrous veggies like spinach, zucchini, and carrots.
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