Beyond Bagels: Quick Breakfast Ideas that are Wheat-Free & Gluten-Free


Smiley Egg

”Eat breakfast like a king, lunch like a prince, and dinner like a pauper.” – Adelle Davis, Nutritionist (1904-1974) 

Most people cannot imagine breakfast without toast, bagels, croissants, turnovers, donuts, pancakes or waffles…But I am here to let you know that it exists!!!

Breakfast is absolutely the most important meal of the day, it breaks your overnight fast (get it?) and it sets the pace for your metabolism for the rest of the day. Skipping breakfast has been strongly linked to obesity in studies. Breakfast skippers tend to eat more food than usual at the next meal or snack on high-calorie foods to stave off hunger. The result? Slower metabolism and often weight gain.

There are many quick ideas that you can make on the run, or prepare the night before. If you don’t eat breakfast now, pick the easiest idea on this list and eat it for a whole week, every morning. This will make it a habit and then you can start to add variety.

Eating breakfast is crucial, but so is what you eat. Eating wheat or other high-carbohydrate foods at breakfast can send your blood sugars sky-high, leaving you hungry soon after. Does your breakfast take you til noon? If not, these simple breakfast ideas below will do the trick as they are high in protein, low in carbohydrates and have moderate amounts of fat to get your energized.

The best advice I have for a wheat-free/gluten-free breakfast is to keep it simple and imagine new possibilities.

Here is a list of ideas to try:

Veggie Omelet:

Omelet made with 3 egg whites, 1 whole egg, and unlimited vegetables (try greens, tomatoes, onions, garlic, mushrooms, etc), chopped and cooked with 1 tsp. olive oil


Fruit and Yogurt:

4 oz. plain lowfat yogurt or 6 oz. nonfat yogurt

1 small nectarine or peach, sliced

½ cup blueberries


4 oz. plain lowfat yogurt

1 ½ cups mixed strawberries, blueberries, and raspberries

2 Tbsp. sliced almonds


Fruit and Nuts:

2 small fresh peaches

8 walnut or pecan halves, chopped, sprinkled with cinnamon


1 medium pear

10 whole almonds


1 medium apple, sliced

1 Tbsp. almond butter


Fruit and Eggs:

1 poached egg

1 half grapefruit


1 egg, hard-boiled

1 medium apple


Tofu Scramble:

2 oz. tofu

Chopped veggies

Steam-fry then add herbs of choice


Veggies and Dip:

1 medium carrot

Celery and cucumber sticks, unlimited

¼ cup hummus


Zucchini, cut into sticks

Bell peppers, cut into sticks

1 Tbsp. tahini


Greens and Protein:

4. oz chicken breast, sliced

Side salad with olive oil and apple cider vinegar


Green Smoothie:

1 cup leafy greens (kale, spinach, collards, etc)

1 medium apple, cored

1 cup strawberries

4 oz. plain lowfat yogurt

Cold water

Blend for a delicious, nutritious smoothie!


Hot Cereal:

Hot quinoa sprinkled with cinnamon

Sliced fruit

Almond milk


Left-over Rice Bowl:

¼ cup cooked beans (try pink, pinto, adzuki, or black)

¼ cup cooked brown rice

½ cup chopped fresh arugula, Napa cabbage, or romaine lettuce

Top with fresh squeezed lime, chopped green onions, cilantro and a few avocado slices 


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