Healthy breakfasts without bread: ideas, recipes and weekly menu

Breakfast bread is very common in the Mediterranean diet, both at breakfast and at lunch itself. However, although whole grains are an important part of our diet, a breakfast without bread is not only possible but also delicious.

Fruit, tofu, vegetables and mushrooms, as well as preparations with chia, are fantastic and nutritious proposals that we can incorporate. without forgetting gluten free cereals such as rice, buckwheat or millet. They are a fantastic option to make porridge style or also in a bowl.

He rice with fruit or sautéed vegetables, as well as mushrooms and tofu, it is a frequent breakfast option in Asia that should not be overlooked.

Next I will offer you a list of ideas for breakfast without breadas well as three breakfast recipes without bread that I love These types of breakfast proposals are also those that you will find on today’s weekly menu and that you can download at the end of this article: a weekly menu without bread and low in gluten with proposals for breakfast, lunch and dinner.

Breakfast ideas without bread

Some simple proposals, which we can adapt according to the season:

Have breakfast based on fresh fruit. We can accompany this with a vegetable yogurt, or with a seed pudding.tofu in all its forms, especially scrambled or tortilla with chickpea flour.A creamy tofu with fresh fruit.Wok vegetables accompanied by cereals such as rice, buckwheat or millet.Oat porridge or porridgewith nut creams and fruit, either fresh or in compote.cold porridge or overnight oats, an uncooked version that is made very quickly and to which seeds, nuts and fruit can be added to finish nourishing us.Baked oats, or what is the same, the baked version porridge.baked avocado crumbled tofu filling.sweet potato toast baked.potato pancakesvery easy to make and suitable for both sweet and savory breakfasts.green smoothiesalways alternating the leafy vegetables that we use, adding nuts, seeds and other nutritious ingredients.

3 breakfast recipes without bread

Here I present three breakfast recipes without bread or flour that will nourish you and give you energy in the morning.

1. Potato pancakes (sweet and savory version)

We can accompany them with sweet or salty, although they are very good with salty and we can season them with our favorite spices, as well as garlic powder and chopped parsley.

They are perfect both for how simple they are to prepare and for how cheap they are, and they are made much faster than it seems if we have chilled potatoes in the fridge. In addition, in this way we will take advantage of its prebiotic effect.

Ingredients for two servings:

400 g potato cooked or steamed from the day before 1 tablespoon of olive, linseed or rapeseed oil 1 level tablespoon of cornstarch or other starch, you can also use kuzu if you adjust it 1 pinch of salt oil or margarine for greasing

For the salty option:

1 tsp garlic powder 1 tsp freshly ground black pepper 1 pinch oregano/parsley/thyme

Preparation:

Peel the potatoes, which must be already cooked and very soft. Crush them well, so that there is a dough without chunks. Add the cornstarch or starch. Add the oil and spices and finish forming the dough. Divide the dough into four and form small balls. Then we flatten them into round or oval pancakes. Brown our potato pancakes in a hot, oiled pan, in batches if necessary, and serve them hot with grilled mushrooms and vegetables, scrambled tofu or, in its sweet version, peanut butter and fresh fruit.

2. Vegan English Breakfast

English breakfast is usually served with bread, but if we use the potato pancakes that we have made before -by way of hash brownswhich are potato cakes– we have the perfect accompaniment for our baked beans or for scrambled tofu.

Ingredients for 1 generous serving:

100 g of scrambled tofu 200 g of baked white beans with tomato 4-5 mushrooms 1 tomato 1 or 3 potato pancakes vegan sausages made from tofu or legumes, better if they are homemade (optional) sauces suitable for vegans such as HP olive oil pepper spices to taste common salt and salt kala namak

Preparation:

In this case, it is a combined plate of different recipes and preparations.

We started with the white beans and tomato, which is an English breakfast staple, but cannot be made in the morning. We can make a good amount, since they can be frozen perfectly. You can also buy canned, vegan and at a very good price.

To make the white beans with tomato or baked beans, the beans are cooked in the oven after their regulatory soaking (although some people do them in the express pot). When baked, they are seasoned with tomato sauce, molasses (you can use honey or maple syrup), onion and spices.For the scrambled tofu, You can follow the recipe for this scrambled egg with leeks, making it with or without leeks, and avoiding the bread with tomato. Don’t forget the kala namak salt if you like the eggy taste it gives.mushrooms and tomato we cook them on the grill with a little olive oil. We will also make the sausages on the grill, if we want to make a complete breakfast. Finally, we take a leave of absence and we make potato pancakes to accompany the dish.

It is usually served all together on a plate, with the baked beans in a jar or on toast, so they look great on top of potato pancakes.

3. Basic baked oats

I love porridge recipes in all their forms so much that I can’t pass up the opportunity to teach you how to make this one. baked oats.

It is a very simple recipe but it takes timeso I recommend you leave it for the weekend or have it made and reheat it in the microwave, a small spoon or with a blow from the oven.

Here I leave the basic recipe, but it is very common fill it with fruit, compote, chocolate drops or other delicacies. My favorite option is the homemade apple compote.

Ingredients for 2 servings:

1 cup of oat flakes ½ cup of soy or oat milk 1 ripe banana 1 tablespoon of ground flax 5 g of chemical yeast 1 teaspoon of vanilla extract 1 teaspoon of cinnamon 1 teaspoon of nutmeg sweetener to taste (you can use, for example, a couple of tablespoons of honey cane or maple syrup, as well as panela) vegetable margarine to grease some oat flakes, vegetable yogurt and nuts (to decorate and accompany)

Preparation:

We preheat the oven at 180ºC.we mix all the ingredients and we beat themwe grease an oven container (or line it with baking paper) and pour the ingredients into the container. Add a few flakes to decorate above.We bake 20-30 minutesuntil it looks slightly golden. We let it temper and cover with a little yogurt and nuts decoratively.

Weekly menu without bread (and low in gluten)

In the weekly menu proposal we have avoided bread. It is also a low-gluten proposal. The carbohydrates that give us energy we can get from sources other than bread or pastaand it is interesting to propose simple ideas for day to day.

We have great allies in the potatohe sweet potatothe yucca and, of course, the legumessources of protein, energy and essential micronutrients.

Download the menu low gluten weekly here.

We have taken the license to introduce oats in this menu, since we can find oats with gluten or certified gluten-free. You can also change it for another gluten-free whole grain of your choice.

Another source of energy, and with many vitamins, is the fruit, which does not usually appear prominently on the weekly menu. We always recommend adding as a dessert or first option between meals, or inside the salad bowl that can accompany any of the meals of the day.