Eat an omelet and fruit for a gluten-free breakfast.
When first starting a gluten-free diet, it may seem like all your favorite breakfast foods are off-limits. With a little creativity and time, however, you'll learn to create delicious and healthy meals without gluten. You will need to omit wheat, rye and barley and any ingredients made from them to avoid side effects. You can safely eat whole fruits, vegetables, proteins, nuts, dairy and grains that don't contain gluten. Read food labels to make sure the products you buy are gluten-free.
One way to avoid gluten in breakfast is to omit grains altogether. Stick with eggs, vegetables, fruits and dairy. Serve scrambled eggs or an omelet with sauteed vegetables, such as onions, tomatoes, zucchini, peppers, mushrooms and spinach, and fresh herbs, such as dill, basil, parsley, oregano and sage. You could incorporate some deli meat for added protein or top the eggs with shredded low-fat cheese to get extra calcium. Add a side of fresh fruit or baked home fry potatoes to add more carbohydrates to the meal.
Even though you can't eat wheat, rye or barley, there are plenty of other safe grains you can eat. You can find cereals and granola that are gluten-free and ready-to-eat at most grocery and health food stores. These are made from grains such as corn, rice, quinoa and amaranth. You could eat a bowl of gluten-free cereal with milk or have yogurt topped with fresh fruit for a nutritious and gluten-free breakfast. Look for oats that are labeled gluten-free. Though oats naturally do not contain gluten, they sometimes get cross-contaminated with wheat during processing. On a cold morning, try a bowl of hot oatmeal with nuts and fruit.
Waffles and Pancakes
You can purchase gluten-free pancake and waffle mixes at most health-food stores. Or consider making your own mix from a blend of gluten-free flours at home. Then prepare the product as you would a wheat-flour version. To make the waffles and pancakes healthier, avoid topping them with butter, syrup and sugar. Instead, top your meal with fresh fruit or a simple sauce made from fruit cooked in a small amount of water. To get a little extra protein, spread your favorite nut butter on your pancakes or waffles.
Meals on the Go
If you need something to eat while commuting to work or dropping your kids off at school, consider a breakfast sandwich or burrito. In most stores, you can find frozen gluten-free bread, English muffins and tortillas. Try making an egg sandwich with tomato, basil and melted cheese to eat on the go. Or toast the gluten-free bread and eat it with almond butter or peanut butter. Scramble eggs, veggies and beans together and fill a gluten-free burrito with them. To avoid spilling the burrito contents while eating, wrap it in foil or wax paper, which you can peel away as you eat. If you have no time to prepare a sandwich, consider keeping hard-boiled eggs on hand and eat a hard-boiled egg, a piece of fruit and a container of yogurt for breakfast on the go.