Gluten Free Breakfast – Many Healthy Options to Choose

Breakfast is one of the hardest meals to conform with the gluten-free diet. This is mostly because bread is the main staple of breakfast foods in the American diet, as well as desserts.

Toast, muffins, donuts, bagels, tarts, sweet-rolls, pancakes…the list of these flour-based breakfast items seems endless! How can you make a hearty, delicious breakfast without these staple foods? Believe it or not, when cooking breakfast, there are several alternatives to bread.

Eggs, bacon, oatmeal, gluten-free cereal and fruit are all delicious breakfast options.

I particularly love having yogurt mixed with fruit for a quick breakfast. It’s tasty, light and great for when you are on the go!

Eggs are one of the best ingredients for making a gluten-free breakfast because they are so versatile and loaded with protein. There are so many different ways to cook eggs; you can boil them, fry them, poach them, scramble them or make them into an omelet. I have included instructions for our favorite way to cook eggs below. This method is somewhere between frying and poaching and it creates delicious, buttery eggs!

Perfect Fried Eggs

Prep Time: 5 minutes

Cooking Time: 5 minutes

Yields: 1 serving


  • 1 large fresh egg
  • ¾ tablespoon of butter
  • Salt
  • Freshly ground black pepper


  • Place a small, non-stick frying pan over the lowest possible heat on your stove (if using gas, you should barely see the blue flame.)
  • Add the butter and let it slowly melt, making sure it doesn’t foam and is not sizzling.
  • When all of the butter has melted, crack the egg into a small bowl, dish or saucer (taking care not to break the yolk and to remove any shell fragments.)
  • Gently slide the egg off the dish into the frying pan and cover it with a lid.
  • Continue cooking for approximately 5 minutes until the egg white solidifies from transparency into snow-white cream; the yolk will thicken slightly as it heats. How quickly the egg cooks depends on how low you have the heat.
  • Do not flip the egg, but leave it sunny-side up and natural.
  • When your egg is done, slide cooked egg onto a serving plate.
  • Sprinkle it with fresh cracked pepper and salt and serve.
Note: Very fresh eggs produce the best shape when frying eggs.
Recipe courtesy What’s Cooking America

Another great breakfast food for gluten-free eaters is bacon. I personally try to eat low-fat pork or turkey bacon because it is healthier. Bacon is tasty and, usually, quick to cook in the skillet.

My family and I generally combine it with oatmeal or fried eggs. Our favorite brands of bacon include, Butterball, Farmland and Niman Ranch.

Oatmeal is a delicious and filling alternative to having bread products for breakfast. It is also quick and easy to make. Our favorite kinds of oatmeal are: Quakers Instant Oats, Better Oats and Steel-Cut Oats.

Be aware, however, that most oats contain gluten. If you have a serious gluten sensitivity, it might be advisable to purchase oats that are specifically labeled gluten-free such as Bob’s Red Mill Rolled Oats.

These as well as other brands can be easily found in your local health food store; even some grocery store chains carry them now. Oatmeal is delicious cooked in milk. I particularly like to mix it with raisins, nuts, fruit, sugar and/or maple syrup.

Dry cereal also makes for a quick and simple breakfast. There are several stores that carry different kinds of gluten-free cereal. For instance, most grocery chains sell Gluten-Free Rice Krispies, Nature’s Path Organic Gluten-Free Whole O’s and Gluten Free Chex.

These are the kind of breakfast cereals that our family enjoyed for many years. Just grab one these cereals, a carton of your favorite milk (cow’s, almond, rice, soy, etc.) and a few strawberries and your breakfast is made!

Lastly, fruit is an excellent alternative to bread; this applies to regular gluten eaters as well as to those who are gluten-free. Fruit offers so many different breakfast options! You can combine it with yogurt or cereal, as I mentioned before, make it into a smoothie, a salad or a parfait or just eat straight! Our family usually likes to buy the fruits that are in season. Here is a list of our favorite kinds:

  • Apples
  • Oranges
  • Grapes
  • Bananas
  • Clementines
  • Pears
  • Kiwis
  • Peaches
  • Plums
  • Melons (watermelon, honeydew, cantaloupe, etc.)
  • Berries (blueberries, blackberries, strawberries, etc.)

The gluten-free diet does not totally restrict your breakfast choices. Rather, it opens up a wide range of new and exciting eating possibilities. Also, by eliminating sugar and flour-based foods like donuts and pastries, the gluten-free diet encourages one to eat lighter, healthier breakfasts. Your whole lifestyle will become healthier as a result of this!

So, the next time you watch your spouse or your friend devour a large bagel for breakfast, whip up a meal or eggs and bacon or, if you are short on time, mix a fruit parfait or smoothie. Prove that gluten-free eating is tastier, lighter and a whole lot healthier!

image courtesy Pixel Addict

Tricia Fecteau

I have tried to share what I have learned years in my book called "Gluten-Free with Love" available on Amazon and on my website. I want to help you in your journey to good health.