Gluten-free breakfasts: ideas, recipes and weekly menu

When preparing your weekly gluten-free menus, the most difficult thing can sometimes be the breakfasts. Eating a gluten-free and 100% vegetable breakfast may seem like a real challenge.

Let’s see below some ideas to prepare delicious breakfasts without gluten, vegetables, without bread or lactose, together with three gluten-free breakfast recipes that allow for different variations.

All three recipes are included in the downloadable weekly menu suitable for celiacs which you will also find below, a gluten-free vegan weekly menu in which you will also find other breakfast suggestions along with proposals for lunch and dinner.

Ideas for your gluten-free breakfasts

In Spain, bread, toast and sandwiches They are very common and not always easy to replace with quality ingredients. Not counting the most common biscuits or biscuits and assuming that industrial pastries, vegan or not, usually contain gluten.

Although it is true that it is increasingly common to find gluten-free bread or pastry options, on many occasions these foods are ultra-processed, so habitual consumption is not recommended. And if making gluten-free bread is as difficult for you as I am (although there are easy ways to make gluten-free bread at home), you might find it helpful to know about other types of gluten-free and bread-free breakfast recipes. Needless to say, being 100% vegetable, they are also gluten-free and lactose-free breakfasts.

In general, to make gluten-free breakfasts you can use alternatives to gluten-containing cereals increasingly easy to find, especially in organic food stores. I mean mainly the gluten free mueslis, made with certified gluten-free oat flakes and other gluten-free grains: rice, millet, amaranth, quinoa or buckwheat. These last three are actually pseudocereals and can also be found from European organic farming.

In the salty section, you can exchange the bread for a serving of pseudocereal or gluten-free cereal. It is true that it is complicated when making sandwiches and toasts, but a scrambled tofu or some sautéed mushrooms can be accompanied with millet, rice or quinoa.

Although we are less accustomed, potato, sweet potato or cassava they can be great allies for our breakfasts. We can do it in quantity in a simple way, roasting them in the oven or in the slow cooker or crockpot. If we then let them cool for about 24 hours, we will also take advantage of their resistant starch.

Gluten free, not “low gluten”

It is important to note that when we say “gluten-free” we are also indicating that it is a trace-free food This is because it is the name used by celiac people to find out if a food is safe.

In the event that a food or a recipe may contain traces, or a very low amount of gluten, it would be indicated as “low gluten”. Non-certified foods may contain traces.

If you are going to cook at home, remember to do an initial thorough cleaning, both of the utensils and the kitchen surfaces, and cook the gluten-free dishes first, reserving all the portions separately and in lunch boxes that prevent contamination of any kind.

3 gluten-free breakfast recipes

Here are three gluten-free and lactose-free breakfast recipes, since they do not contain gluten-containing bread or cereals and, being completely vegetable, neither dairy.

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1. Porridge-style quinoa

We love porridges all year long, but It’s not always easy to find certified gluten-free oats.. , so I suggest you replace it with quinoa. It is what we have done in this porridge.

Instead of quinoa you can also use rice or, if you can find them, certified gluten-free oat flakes, taking into account the differences in the preparation of each cereal. The rest of the recipe can remain practically the same.

Ingredients for two servings:

1 cup dry quinoa 3 cups rice or almond milk 1 teaspoon cinnamon 1 strip of lemon or orange peel 2 handfuls of walnuts 1 tablespoon ground chia 2 peaches or pieces of seasonal fruit Sweetener to taste (optional)

Preparation:

We wash the quinoa well to remove the saponin. Normally, we will do this in a bowl with cold water, straining it and repeating the operation 3 or 4 times. Check if your quinoa comes already washed and you only have to rinse it once.in a saucepan, Place the vegetable milk with the quinoa and the lemon peel, and cook for about 15 minutes over medium heat without stopping stirring. When it has the desired consistency, turn off the heat, remove the lemon peel and add the chia, cinnamon and the sweetener.We serve in a bowl with cut fruit and nuts.

You can use your favorite toppings, change the cinnamon for vanilla or cocoa, or add the seeds that you like ground.

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2. “Tostada” sweet potato with avocado

A very simple and delicious way to eat avocado is to serve it on top of baked sweet potato. The baked sweet potato serves as “toast”just like potatoes can, but with a different smoothness and flavor.

Ingredients:

1 medium roasted sweet potato 1 ripe avocado 1 tablespoon flaxseed oil 1 handful of broccoli or onion sprouts 1 tablespoon lemon juice pepper (or, if you prefer, chili flakes) salt

Preparation:

We can have the sweet potato roasted from the oven or also steamed in the microwave, which can take about 15 minutes.Once roasted or steamed, we cut it in half and, if it is cold, we heat it slightly in the pan with the cut face down.the avocado cut it, bone it and peel it, cut it into four and put the pieces in a bowl. We mash it well and add the oil, lemon, salt and pepper. We put the sweet potato on a plate and spread the avocado.Decorate with the sprouts.

Other ideas to do with the sweet potato:

grilled mushroomstomato slicesscallied pepperscrambled or grilled tofu

You can also change the sweet potato for a slice of grilled pumpkin.

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3. Creamy orange and banana

Another quick and nutritious option, full of vitamins, is to make a smoothie. Many milkshakes we can add yogurt instead of vegetable drinkto make them creamier.

If we also add the peanut butterwe have a breakfast spoon left that can also be used for dessert.

Ingredients for 1 serving:

1 banana 1 orange 1 soy yogurt or 1 cup of vegetable drink 2 tablespoons of peanut butter sweetener to taste 1 teaspoon of pure cocoa powder (optional)

Preparation:

Peel the orange and we separate the segments, trying not to leave strands.We mix all the ingredients together and consume at the moment.

Gluten-free weekly vegan menu

Preparing a gluten-free vegan menu is a great opportunity to add extra vegetables to all your meals. Lean on legumes and tofu for protein, as well as hemp seeds, which can enrich a salad or cream.

Download the menu gluten free weekly vegan here.

For breakfasts and snacks, although sometimes it seems the most difficult, we have many options. In the downloadable menu you will find some more apart from the three recipes that we have presented above.

Avoid ultra-processed products not only at breakfast, but also in the day to day. For this it will be good for you to make a good planning and weekly shopping. In the weekly menu we give you some ideas suitable for batch cooking, such as chili sin carne or curries, and they can be frozen.

The stews and stews They are also a good option for a single dish accompanied by rice, millet or potato and a good garden salad.