Gluten Free Dairy Free Breakfast Ideas

Quick And Easy Gluten

by Jenny Friedman, RD | Jan 28, 2019

I always say breakfast is one of the THREE most important meals of the day

The thing is, every meal really is important for children, especially for children with autism who are already at greater risk for nutrient deficiencies and poor nutrition.

Starting the day off with a balanced meal sets the pace for the day. A good breakfast can:

• lead to sustained energy throughout the day

• regulate appetite

• improve focus and performance in school

• help a kiddo get all of the nutrients they need in a day

I created this list of gluten-free and dairy-free breakfast ideas for children with autism who are on the GFCF diet, however these breakfasts are wonderful for any kid or grown-up regardless of whether not they follow this diet.

Youll notice a general theme with these meals. My healthy breakfast formula includes protein + healthy fat + fiber. Always aim for pairing protein with at least fat or fiber.

High Protein Breakfast Benefits

Maybe you arent marathon training, but you are trying to build muscle or lose weight or eat less sugarwell all of that can happen by shifting to a protein filled breakfast.

• University of Missouri study showed those who ate a high protein breakfast had less activity in the hunger centers of the brain throughout the day.
• Tim Ferris has also long promoted this idea with the 4-hour body
• Lower hunger makes it easier to pass up temptations
• Higher protein breakfast has lower insulin spike , that means we burn more fat for fuel and we dont crave sugar
• A fully fueled brain from the amino acids and calories doesnt seek quick energy sources
• Replaces depleted glycogen stores for recovery after morning workouts
• Provides appropriate fuel for mid-day and afternoon exercise

Super busy and need some make ahead ideas? Start with these 11 Homemade protein bars from Greatist, Veggie Breakfast Bites .

Easy Dairy Free Recipe Swaps

• Swap dairy milk with any plant based milk. Soy milk has about the same amount of protein as cow and goat milk. Other options are almond milk, cashew milk, coconut milk, flax milk, hemp milk, oat milk , macadamia milk, and pea milk. Or try making your own using this easy 1-milk dairy-free milk recipe.
• Swap cheese with plant-based cheese. If you havent tried plant-based cheese in awhile, there are some pretty tasty ones available. I really like Miyokos Creamery and Kite Hill dairy-free cheeses.
• Swap butter with a dairy-free alternative. Extra-virgin olive oil and avocado are two of my favorite heart healthy butter swaps. I also like Melt Organic and Earth Balance Organic spreads.
• Swap yogurt with plant-based yogurt. You have a lot of options when it comes to choosing a plant-based yogurt these days. Choose from coconut milk, cashew milk , and soy milk versions.
• Swap dairy ice cream with plant-based ice cream or sorbet. Ice cream lovers rejoice! You dont have to give up your favorite treat! Choose from coconut milk and oat milk versions available in your grocery store. As always, read lables. Just because a prodcut is diary-free, it doesnt automatically mean its gluten-free too!

Read Also: Gluten Free French Fries Fast Food

Day : Zenb Veggie Sticks On The Go Breakfast

Okay, the seventh option is a little bit of a cheat one but today, like all busy parents, I just didnt have time to prepare a full breakfast as we were going out bright and early. So, I packed a ZENB Veggie Stick in my changing bag and just had breakfast on the go instead.

I really enjoyed this challenge of using a delicious veggie snack to getting more creative in the kitchen. Let me know which breakfast recipe is your favourite?

If You Cant Have Eggs What Can You Use

If you need these breakfast tacos to be egg free because you have an egg allergy like my son, or are vegan there are three options Id recommend:

• 1. Just omit the eggs, the meat and potatoes and toppings make them plenty filling
• 2. My son enjoys Follow Your Heart Vegan Scrambled Eggs
• 3. You can use JUST Egg

Also Check: What Foods Have Gluten In Them List

What Breakfasts Are Gluten Free

If you are new to gluten free, you may wonder what you can eat for breakfast. There are so many delicious options, and with my easy recipes, baked things like muffins, scones, and pancakes are a breeze. Many of my gluten free baked foods are also freezable so you can make extras and freeze them to always have a gluten free breakfast on-hand.

Gluten Free Dairy Free Egg Free Savory Breakfast Burrito

You can easily prep elements of this savory breakfast idea ahead of time making it a cinch to pull together for an easy weekday breakfast or lunch!

Instead of the regular bean and potato vegan burrito I incorporated some healthy complex carbs, a probiotic rich ingredient , nutrient rich sprouts and a delicious avocado sauce that provides moisture and enhances all those flavors.

For an extra kick I added this organic sugar free ketchup it has clean ingredients, absolutely no sugar and it comes in a glass bottle.

Also Check: Does Gluten Free Help Arthritis

Fruit And Yogurt Parfait

This link doesnt have an actual recipe card, but its as easy as building a parfait the night before and putting it in the fridge to grab quickly in the morning. Use your favorite yogurt and layer it with gluten free granola and fresh fruit. It will turn into one of your favorite easy gluten free grab-and-go breakfasts.

Gluten And Dairy Free Stuffed Crepes

These crepes are perfect for a delicious dairy free gluten free breakfast or brunch, and you can transform them into a dessert if you add sweeteners!

They start with agluten free dairy free crepe recipeand are filled with nut butter and fresh berries.

Theraw walnut butter is a filling, nutrient-dense food with many essential vitamins, minerals and fats.

Instead of the traditional whipped cream I used a dairy free alternative cashew yogurt, the plain, unsweetened version.

If you really want some sweetness, drizzle some raw organic honey or maple syrup .

Don’t Miss: Vegan Ice Cream Gluten Free

Why I Love Breakfast Tacos

Well, first off, did you see the word tacos in the title? I mean, that says it all. And, then pair it with the most wonderful meal of the day breakfast and you have a winning combo in my opinion.

I know many people enjoy breakfast burritos, but finding a gluten-free tortilla that wont crack when rolled is difficult. These can easily be turned into breakfast burritos if you prefer, but Id rather keep it as easy to shop for and find ingredients as I can.

I dont think weve ever actually had these for breakfast, but these are on a constant rotation at my house for a savory breakfast for dinner and the kids are ALWAYS excited. I hope youll be excited too for this gluten and dairy free breakfast.

Gluten Free Banana Muffins

Its hard to find a good gluten free banana muffins recipe. But consider this your new go to! These muffins have been made by many readers and followers who cannot believe how light and fluffy they are. This muffins recipe came about from a challenge that Alex and I gave ourselves to make a healthy muffin we wouldnt feel bad feeding our 2 year old Larson.

We think that these healthy banana muffins hit the mark and we hope you agree! Slather them with peanut butter or almond butter for a fantastic gluten free breakfast idea.

Read Also: Gluten Free Dairy Free Dinner

What Can You Eat For Breakfast Besides Eggs

Besides the typical eggs, you can enjoy Granola, muffins and scones, sweet bread like this Gluten Free Zucchini Bread. Oatmeal also makes a nutritious breakfast, just make sure that you use certified gluten free oats!! Chia pudding is also popular and it can be made easily before bedtime so it is ready when you wake up.

The Reason That This Anti

In order to help COMBAT that chronic inflammation, we need to first make some MAJOR lifestyle changes . Oops, Im failing at that.

We also need to MAXIMIZE certain nutrients in our diet, such as omega 3 rich foods , anti-oxidants, minerals, Vitamin D, probiotics, water, and so on and so on. Temporarily removing a dairy, and maybe even certain types of grains can help absorb your body absorb more nutrients and therefore reduce stress on the body. Does that make sense?

I know, youre probably now wondering but why a dairy-free Anti-inflammatory meal plan? Doesnt cultured dairy do wonder for the gut? YES, it SURE does! Grass-fed dairy thats rich in probiotics, like kefir, and yogurt, and even REAL butter, can be healthy and nourishing. Plus they are SOOOO tasty!

But heres the thing, if you are under that chronic inflammation and stress, then you might also be experiencing digest issues and food intolerances. Any food can be inflammatory if your body comes to see it as an invader under chronic inflammation. Which may include dairy, casein, and lactose included! Hopefully, its a temporary intolerance, but you never know. Which is why I suggest trying out a low FODMAP meal plan first.

No no, dont be worried, we can get this all worked out. Yes, we are going nourish the body and reduce stress.

Test, rest, reset! YES!!

Don’t Miss: Best Frozen Gluten Free Bread

High Protein Breakfast Ideas Gluten Free Dairy Free Vegan And Paleo Options

If one more Nutritionist tells me to eat more protein, Im going to

Well, honestly Im really going to try harder. For months youve probably noticed in every recipe I mention protein and this is not because Ive suddenly decided its what I want to talk about, rather its just what is incessantly on my mind.

Endurance athletes have higher protein needs and while I always thought I was doing a pretty good job, I never really tracked it . I knew I was eating plenty of veggies and not over doing it on calories, so what more was there really to consider.

OYE.

Once we started examining my protein intake it was less than half of what was recommended for someone doing the distances Ive been doing for years. Which could explain why I was turning a bit skinny fat, losing muscle and feeling fatigued.

What better way to ensure then that I am going to get enough protein by kick starting things with a high protein breakfast to stave on RUNGER!

So without further ado, ideas galore for every potential diet! High protein breakfasts.

What Hash Browns Do I Use

We have had no problems with the Great Value brand of southern style hash browns from Walmart. I like that they are squared, instead of shredded so they have more of a bite. Here are their ingredients:

• Potatoes, Onions, Green Bell Peppers, Red Bell Peppers. Contains 2% or less of Dextrose, Sodium Acid Pyrophosphate Added To Maintain Color.

Feel free to use whatever hash browns you like. You could even make homemade hash browns if you prefer.

Read Also: Where To Buy Corn Gluten Meal

Gluten Free Dairy Free Breakfast Ideas

So what can you eat for breakfast if you are gluten and dairy free?

You can still enjoy pancakes, muffins, crepes, waffles, granola, breakfast cookies and bars but you can also make gluten free porridges, dairy free breakfast smoothies, egg based or gluten free plant based breakfasts, and even English muffin sandwiches or toasts.

Here are some healthy gluten and dairy free breakfast recipes that health-conscious people will like:

What Foods Are Gluten And Dairy

• Fresh Veggies and Fresh Fruit: All including apples, bell peppers, berries, bok choy, broccoli, carrots, citrus fruit, leafy greens, sweet potatoes, & zucchini noodles.
• Beans and Legumes: All including black beans, chickpeas, lentils, navy beans, soybeans, and white bean.
• Nuts and Seeds: All including almond milk, almond butter, coconut milk, chia seeds, macadamia nuts, peanut butter, pecans, pistachios, sesame seeds, & sunflower seeds.
• Animal Proteins: Beef, eggs, chicken, pork, seafood, and turkey.
• Gluten-Free Grains: Amaranth, buckwheat, corn, fonio, gluten-free bread and pasta, oats , quinoa, brown rice, sorghum, teff, & wild rice.
• Healthy Fats: Avocados, coconut oil, flaxseed oil, olive oil, & high-oleic sunflower oil.
• Flavor Boosters: Fresh herbs, spices, black pepper, citrus zest, gluten-free soy sauce, lemon juice, maple syrup, sea salt, and more.

Be sure to keep these simple ingredients on hand to make healthy eating a breeze!

Don’t Miss: Sheila G’s Brownie Brittle Gluten Free

Tolerance Of Pure Oats

If you have celiac or gluten sensitivity, you may experience a resolution of symptoms when you adhere to a gluten-free diet, which usually permits the use of pure oats. In 2007 the Canadian Celiac Association issued a statement promoting the consumption of contaminant-free oat products by people with celiac disease. Published in the 2007 “Canadian Journal of Gastroenterology,” the organization established upper limits for daily oat consumption, recommending that adults and children consume not more than, respectively, 70 grams and 25 grams.

Are Scrambled Eggs Gluten Free

If you make the scrambled eggs at home, you know they will be gluten free. I never thought much about scrambled eggs until we went to an all-inclusive resort in Mexico for vacation. They added flour to their scrambled eggs. After discovering this the hard way,

I found some restaurants here in the U.S. will add flour to eggs…if you are dining out, it is very important to talk to the wait staff or chef to ensure your eggs are safe. My gluten free dining tips can help you know what to look for when dining out.

I LOVE hearing from you!! You can also FOLLOWME on , , or to see even more delicious recipes!

Don’t Miss: How To Make Gluten Free Flour

Does A High Protein Breakfast Help Weight Loss

Many people swear by this for helping them to lose weight, which of course is Tim Ferriss major premise.

For me, I started to combine a high protein breakfast with Intermittent Fasting and found that indeed I was easily maintaining my weight loss, finally adding some muscle and craving much less sugar!!

So without further ado, some protein breakfast ideas!

Day : Layered Crumpets

Today was an easy one: gluten-free crumpets!

I cant claim to make my own, but I did get a bit more inventive than usual and made these layered crumpets instead. I topped them with banana, peanut butter, raspberries, a drizzle of dark chocolate sauce and apricot jam. On the top, I crumbled a ZENB Carrot Veggie Stick. Layered crumpets are a great idea if youre craving a fancy breakfast without the effort!

Don’t Miss: Gluten Free Oven Ready Lasagna Noodles