8 Gluten-Free Plant Based Breakfast Ideas

Yummy oatmeal dishes, crispy toasts, and chia pudding breakfast sweets!  8 Healthy Gluten-Free Plant Based Breakfast Ideas because most people assume that plant-based eating is unfulfilling, boring, and too hard.  And that is simply not true.  There is so much magic in bringing more plants into your diets such as vibrance, energy, endurance, growth, weight-loss, hair growth, and more!

However, it is hard to find nut-free and truly 100% celiac safe gluten-free healthy treats in our wellness world filled with nuts and gluten.  Finding healthy wellness approved gluten-free snacks that don't have sunflower oil, sunflower seeds, pumpkin or sesame seeds, tree nuts, peanuts, or even vanilla.  These food sensitivities may seem small, nevertheless are common.  Instead of buying these snacks that are not suitable for our diets, below are 8 healthy plant-based, nut-free, and gluten-free healthy options for you to go wild!  Allergy info is listed underneath each title for your ease because if you're going to embark on a healthy clean-eating gluten-free journey then you need to be equipped with the right tools.  Otherwise, you'll reach for the next processed crap food.  I don't want that for you.  In a bind, pinch, or meal planning for the week, these 8 healthy and delicious meals have your name all over them.

READY TO GATHER YOUR INGREDIENTS?

Healthy Peanut Butter & Jelly Cereal {but nut-free}

{gluten, dairy, nut, soy, egg, refined sugar, corn-free, paleo, and vegan}

Simply fill a bowl with unsweetened coconut milk (or milk of choice), then add 14 sliced strawberries, a handful of sugar-free chocolate chips, a handful of hemp seeds, and 1 tablespoon of sunflower seed butter.  I use Sunbutter which is one of my favs because it's made in a nut-free facility and is certified gluten-free.  It's also free of the top 8 allergens.  You wouldn't believe how healthy and easy and delish this is.  Super filling, and that's the point of a good super-fueled breakfast.  My favorite way to eat this is to allow everything to soak in the milk for at least 15 minutes.

BREAKFAST BENEFITS

• Plant-based protein
• low sugar/glycemic
• Immune support
• Regulates blood sugar
• Omega 3 & fatty 6 acids
• Vitamin C, E, B1, B3, B5, B6, iron, vitamin A, beta carotene
• Healthy Fats
• Fiber

Salty Sunbutter Chocolate Protein Bar Explosion

{gluten, dairy, nut, soy, corn, egg, refined sugar-free}

There is something seriously delish by sandwiching a coconut Organic Square Bar (protein bar) with a hunk of sugar-free chocolate.  Add 1 tablespoon sunflower seed butter, plus 1 teaspoon of hemp seeds, and not only do you have the heartiest protein-filled breakfast, but you also have something so decadent that it tastes like dessert.  I used ½ Lilly's Stevia sweetened chocolate bar 59%, and I have to say the taste of that chocolate bar is out of this world.  Use a fork for this one and have napkins on hand.  It's messy but so worth it!  And um, can you believe this is breakfast?

Drink a nice glass of water after too.  This is a decadent one.

NUTRITION BENEFITS

• Plant-based high protein
• Vitamin A, C, E
• Beta carotene, Potassium, Phosphorus, Magnesium
• Refined sugar-free
• Omega 3 & fatty 6 acids
• Iron
• Healthy Fats
• High in fiber

Pumpkin Chocolate Chip Oats

{gluten, dairy, nut, corn, soy, egg, refined sugar-free}

There's nothing like a pumpkin swirl in your oats to remind you of November, whether it's passed or coming up, that feeling will be bestowed upon you once you take a steamy warm bite.  Warming gluten-free oats with chocolate tastes like dessert heaven, yet it's loaded with fiber and other yummy nutrient-dense ingredients.  Talk about comfort food!  For this recipe, I used Bob's Red Mill quick cooking gluten-free oats and didn't follow the directions on the package.  Instead, I used ⅓ cup of gluten-free oats with ¾ cup water or plant-based milk of choice, and then followed the remainder of the instructions according to the package.  Then, used a large tablespoon or two of unsweetened pumpkin puree from Eden's because it's organic, a tablespoon of sunflower seed butter, 1 tablespoon of hemp and chia seeds, 2 teaspoons of maple syrup and ¼ cup sugar-free dark chocolate chips, and an entire orange peeled.

If you want to be fancy and pipe the Sunbutter, using a Wilton disposable pastry bag, cut the bottom, fill it and pipe the Sunbutter on top.  Want it quick?  Just use a spoon.  Need it sweeter?  Add up to 1 tablespoon maple syrup.

NUTRITIONAL BENEFITS

• Plant-based protein
• Hearty fiber
• Lowers blood sugar
• Vitamin A, C
• Beta carotene, Magnesium
• Iron
• Healthy Fats
• Lowered cholesterol
• Can relieve constipation
• Magnesium
• Omega 3 & fatty 6 acids

Healthy Apple Nachos

 {gluten, dairy, nut-free but uses coconut, soy, egg, paleo, refined sugar-free}

No, there aren't really nachos in here.  In the health and wellness world making plant-based nachos is just a term that can be used for nacho-looking plates that really are just fruit with all the toppings.  So this is my healthy nachos recipe using sliced apples as the "nacho" / base.  The trick with any type of nachos is to make sure all the layers are covered in all the goodies.  Rather than putting everything on top, do it in phases.

Sliced apples followed by toppings followed by apples and then by toppings followed by apples and then by toppings.  If you do it this way you are sure to get toppings everywhere and that is the point.  Hearty goodness on top of hearty goodness.  Now the fun thing about this breakfast or snack is that toppings are endless.  I used a few dollops of sunflower seed butter, shredded unsweetened coconut, melted sugar-free chocolate (chocolate chips + coconut oil or ghee to make it thinner and more spreadable), 6 sliced strawberries, about 1 tablespoon hemp seeds, chia seeds, and even ½ - 1 cup of healthy popcorn.  What a bowl!

NUTRITION PERKS

• Plant-based protein
• Lowers cholesterol
• Healthy Fats
• Low glycemic
• Vitamin A, C, Beta carotene, Magnesium, Iron, B vitamins
• Omega 3 & fatty 6 acids

 

Coconut Chip Protein Yogurt Cup

{gluten, dairy, nut-free, but uses coconut, corn, soy-free}

The new and improved way is NOT to buy a yogurt cup that has a ton of sugar in it.  If you are seeing 15 grams of sugar in a yogurt cup, you best be putting that back.  You want next to no white sugar in your cup.  So I go unsweetened all the way, and I make my cup a sweet party by adding fresh wholesome ingredients to it.  This one pictured is plain and you are looking at even 11 grams of sugar which is high, but, it's not out of the question.  I prefer unsweetened, it has 1 gram of sugar.  Then add a whole orange (not a clementine), sugar-free chocolate chips, 1-2 teaspoons hemp seeds, chia seeds, and any other superfood you may want to add.  Let it be hearty and filling.  Do not use dried fruit or high sugar granola.

The idea is to find an unsweetened yogurt that you can add stuff to.  That way it's less sugar, more wholesome.

BREAKFAST TOPPING OPTIONS

• Raw nuts and seeds (if you can tolerate them)
• Shredded unsweetened coconut
• Lucuma powder
• Other fruit if orange is not your jam
• Raw gluten-free oats
• Quinoa crunchies
• Unprocessed raw honey

NUTRITIONAL VALUE

• Iron, Calcium, Magnesium, Manganese, Zinc, B1, B3, B2, Phosphorus, Potassium
• Omega 3 & fatty 6 acids
• Fiber
• Lowers cholesterol
• Stabilizes blood sugar

Buckwheat Sunbutter n Strawberries Toast

{gluten, dairy, nut, corn, sugar-free, vegan}

If you keep these Crisp Bread crackers on hand at all times, you'll always be able to make a quick gluten-free snack.  You know these toasts, they are the ones that kinda taste like cardboard.  The cracker is every gluten-free person's nightmare because of the lack of taste and flavor.  Paired with the right toppings and you have yourself a light breakfast or afternoon snack that is delicious!!  These are easy to prepare, have 1 gram of sugar, and are available to buy in most health food stores, specialty markets, and online.  I use the same brand Le Pain Quotidien uses from France Le Pain Des Fleurs.  The buckwheat version is the only cracker out of the collection that doesn't use rice flour or cornflour as added ingredients.

I used about 1 -1 ½ tablespoons of Sunbutter and added a ton of sliced strawberries (max 14).

Add whatever seeded toppings you want on top too!  Suggestions would be hemp, chia, sunflower seeds, poppy seeds, pumpkin seeds, and even fresh basil.

BREAKFAST PERKS

• Vitamin A, C, beta carotene, vitamin E, Magnesium, Phosphorus, Manganese, Zinc, Copper
• Healthy Fats
• High plant-based protein
• Lowers blood sugar
• Omega 3 & fatty 6 acids

Dark Chocolate Explosion Oatmeal Bowl

{gluten, dairy, nut, corn, soy, refined sugar-free, vegan}

Who wants gluten-free oatmeal on crack?  Superfoods make oatmeal exciting!  By adding superfoods and fruit you are fueling your body with complete nourishment, protein, healthy fats so it makes this meal filling.  Add chocolate and it's a dream!

I used Bob's Red Mill quick-cooking oats, and don't follow the package directions.  Instead of what the package suggests, I use ⅓ cup oats + ¾ cup water or plant-based milk of choice, or even a mix of both.  Then follow the microwave instructions on the back of the package.  Once cooked, add a small handful (like really small) sugar-free chocolate, a ½ of a fresh vanilla bean (the insides only), 2 teaspoons maple syrup (dark), a pinch of pink salt.  Mix it all together.  Top with about 1 tablespoon of unsweetened sunflower seed butter piped or drizzled, sprinkled with 2 teaspoons hemp seeds, and 2 teaspoons chia seeds paired with a juicy peeled orange.

NUTRITION BENEFITS

• Plant-based high protein
• Fiber
• Refined sugar-free
• Vitamin C, A, iron, potassium, calcium, folate, thiamin (B1), B6, magnesium, pantothenic acid
• Lowers cholesterol
• Omega 3 & fatty 6 acid = Healthy Fats

Sunbutter n Raspberries Jam Wannabe Crepes

{gluten, dairy, soy, grain, sugar, nut-free but uses coconut, corn-free, paleo, vegan}

Skip the oatmeal and makes these wannabe paleo crepes!  What I love about these crepes aka wraps by Siete is that they are made with coconut, cassava, and chia flour making them completely grain-free.  Grains can be massively inflammatory.  There are times I take them out completely to help manage my conditions, so for those types of days, you'll want a filling but light breakfast that takes two seconds to make.  Go this route!  I promise you will be happy!

You'll want to cook the Siete cassava flour tortillas as directed (on a saucepan, ungreased, on medium/high, cook each side for 10-17 seconds, and then flip it).  While you are doing that let your raspberries defrost in a separate saute pan on low heat or microwave them with a tiny bit of water to warm them up.  Spread 1-2 tablespoons unsweetened sunflower seed butter and top with the melted raspberries.  Kinda like an old school peanut butter and jelly sandwich, but not : )

Roll each one up, and sprinkle with about 1-2 teaspoons of hemp and chia seeds each.

NUTRITION PERKS

• Plant-based high protein
• Strong antioxidant
• Anti-inflammatory
• Quercetin
• Fiber
• Refined sugar-free
• Vitamin C, A, iron, potassium, calcium, folate, thiamin (B1), B6, magnesium, pantothenic acid
• Lowers cholesterol
• Omega 3 & fatty 6 acid = Healthy Fats

Health and plants,