Going gluten-free and vegetarian isn’t easy. Especially at breakfast time. Most “grab and go” options are filled with wheat based carbs or p...
Going gluten-free and vegetarian isn’t easy. Especially at breakfast time. Most “grab and go” options are filled with wheat based carbs or processed meats and cheeses.But eating a Healthy & Easy Gluten Free Vegetarian Breakfast Recipes can be simple and delicious.
Whether you suffer from celiac disease, gluten sensitivity or you are consciously deciding to eat more plants .Your morning meal choice sets the stage for your metabolic health for the rest of the day.A nutrient dense breakfast balances your blood sugar and avoids the mid morning crash that leaves you rummaging for cookies and coffee.In this post we will cover 10 insanely delicious gluten free vegetarian breakfast ideas that use only whole foods and high quality protein sources.We recognize that you’re busy and appreciate you allowing wikiFoods the few minutes to change your outlook on quick meatless and gluten-free breakfast meals.
Compare Quick Review: Recipe Categories
Recipe Type Awesome For Preparation
& Muscle Recovery
Smoothie/ Antioxidants & Easy Absorption 5Min Seed Based
Why Gluten-Free & Vegetarian Breakfast Recipes Are Important ?
Believe it or not Some people crave gluten in the morning. Carbs from breads, bagels and pastries.Gluten is a protein set up in wheat, rye and barleys. But those foods are often highly processed “filler” foods with little nutritional value. Items like white bread, muffins, and doughnuts are full of gluten.
When you go gluten-free vegetarian breakfast, you automatically cut these products from your diet.
By replacing them with vegetarian whole foods you force your body to grab onto the complex carbs and powerful phytonutrients those foods provide.
Eat Breakfast That Doesn’t Make You Bloated
You’ve heard the term “brain fog”. That groggy, tired feeling you experience when you don’t “properly” fuel your body in the morning.
But what about the gluten coma?
Gluten consumption is said to cause nausea and increased gas production in the digestive tract.
When you eat healthy and easy gluten free vegetarian breakfast recipes you help your body run more efficiently. Fiber-rich sweet potato or oats slowly convert to glucose, while processed white flour spikes your insulin levels.
Learn To Recognize “Hidden Gluten”
Many people ask…”Don’t all vegetarian breakfasts mean gluten-free?” While I’m an SEO copywriter by day, I’m a nutrition nerd at heart. 👶👶👶👶👶
- Oats: Check the packaging to ensure it’s Certified Gluten Free.
- Processed Meat Replacements: Did you know Veggie Sausages are full of vital wheat gluten?
- Random Condiments: A lot of malt vinegar, and soy sauce has hidden gluten.
1) 5 Minute Berry Quinoa Porridge
Looking for gluten free vegetarian breakfast recipes that pack serious protein? Swap traditional oatmeal for Quinoa!
It’s a complete protein, which means it contains all nine essential amino acids.
Ingredients:
- 1 cup cooked quinoa* (cook once & store in fridge for the week)
- ½ cup almond or coconut milk
- ½ cup fresh blueberries or raspberries
- 1 tbsp maple syrup OR stevia*
- pinch of cinnamon
Preparation:
- Combine cooked quinoa & milk in small saucepan over medium heat.
- Stir occasionally for 3-5 minutes until milk has been absorbed.
- Top with fresh berries, cinnamon and syrup.
Pro Tips: Did you know Quinoa porridge has ~8 grams of protein per cup.
2) Spinach and Feta Crustless Mini Quiches
Bonus Points: Make a bunch on Sunday & you’ve got breakfast for the entire week.
Ingredients:
- 6 large eggs
- 1 cup spinach, fresh and chopped
- ½ cup feta cheese, crumbled
- Salt and pepper to taste
- Optional: sun dried tomatoes
- Preheat the oven to 375°F and grease the muffin tin with coconut oil.
- In a bowl, whisk eggs then stir in spinach and cheese.
- Pour into muffin cups until about ¾ full.
- Bake for 15-20 minutes or until centers are set.
3) Overnight Chia Seed Pudding with Almond Milk
DOES ZERO MORNING PREP. That means breakfast is already waiting for you when you wake-up.
This easy gluten free vegetarian breakfast is made with chia seeds. These magical seeds are loaded with Omega-3 fatty acids your body needs, but can’t produce on its own.
Ingredients:
- 3 tbsp chia seeds
- 1 cup unsweetened almond milk
- ½ tsp vanilla extract
- Toppings: slivered almonds, shredded coconut
Preparation:
- Combine chia seeds, milk and vanilla extract in mason jar.
- Whisk & let sit for 5 minutes.
- Whisk again.
- Cover and refrigerate overnight.
- Remove from fridge, whisk once more and add your favorite toppings.
Note: Feel free to swap out Chia seeds for Ground Flaxseed.
4) Mashed Avocado on Sweet Potato “Toast”
Eat avocado toast without the gluten,Slice sweet potatoes lengthwise to make your own gluten-free toast.
Not only are they gluten-free, but they pack in more Vitamin A than a regular potato and toast up beautifully.
Ingredients:
- 1 large sweet potato, sliced lengthwise into ¼ “planks”
- 1 ripe avocado
- 1 tsp red pepper flakes
- Squeeze of fresh lemon juice
- Salt and black pepper to taste
Preparation:
- Place sweet potato slices into your normal toaster.
- You may need to toast each slice 2 or 3x on “high” until tender.
- While toast is cooking, mash avocado in bowl. Add lemon, salt and pepper.
- When sweet potato is done-top with mashed avocado and red pepper flakes.
Pro tip: Add an over easy egg on top for extra protein.
Health Facts: Compared to white bread, sweet potatoes have a lower glycemic index. Eating this healthy gluten free breakfast will stabilize blood sugar levels for hours.
5) Banana Flour Pancakes
Traditional pancakes are made from wheat flour. But did you know banana flour exists?
Banana flour is produced using unripe, green bananas and is classified as a resistant starch.
gluten free and extremely gut-friendly!
Ingredients:
- ½ cup banana flour* (or almond flour)
- 2 eggs
- 1 banana, mashed
- ½ tsp baking powder
- ¼ cup almond milk
Preparation:
- Whisk eggs, banana and almond milk in a bowl.
- Add banana flour and baking powder. Stir until combined.
- Heat the skillet over medium heat with coconut oil.
- Drop pancake batter by “silver dollar” size onto skillet and cook for 2-3 minutes.
- Turn it over and cook for 2 more minutes.
- Garnish with fresh berries and a honey drizzle.
Optional: add ground cinnamon to batter for extra yumminess.
Nutrition Fact: Did you know a medium banana has 3 grams of resistant starch?
*Source: Green Banana Foods.
6) Savory Chickpea Flour Scramble (”veggie” Soy-Free Egg)
Love eggs, but want a break from yolks? Chickpea flour is your new best friend.
Made mostly of chickpeas, this miracle flour mimics the texture of eggs but is completely vegan.
It is also a great source of fiber and plant-based protein.
Ingredients:
- ½ cup chickpea flour
- ½ cup water
- ¼ tsp turmeric
- salt and pepper to taste
- ½ cup sauteed bell peppers and onions*
- nutritional yeast ? optional
Preparation:
- In a bowl, whisk chickpea flour, water, turmeric, salt and pepper until smooth.
- Saute veggies in a pan until soft. * I add garlic, jalapeños, and spinach too!
- Poor chickpea mixture over veggies and let sit for 1 minute.
- Scramble chickpea mixture with spatula until firm and looks “eggy.”
Compare Nutrient Breakdown: Chickpea vs. Tofu Scramble
Nutrient Chickpea Scramble (1 Cup) Tofu Scramble (1 Cup)
Protein 10g 15g
Fiber 5g 2g
Iron 15%DV 10%DV
Gluten Free ✔ ✔
7) Greek Yogurt Parfait with Homemade Gluten free Granola
Make your own and throw some nuts on it for a serious protein boost. Non-fat Greek yogurt contains double the protein of regular yogurt!
Ingredients:
- 1 cup plain Greek yogurt (unsweetened)
- ½ cup certified gluten-free rolled oats
- 1 tbsp honey OR maple syrup
- ¼ cup chopped walnuts or pecans
- ½ cup fresh strawberries or raspberries
Preparation:
- Make your own granola: Dry skillet over medium heat.
- Add oats and nuts. Stir for 3-5 minutes or until fragrant.
- Stir in honey and pinch of salt. Remove from heat and let cool. (It will crisp up as it cools)
- Layer greek yogurt in bowl or glass.
- Top with fresh berries and your new favorite gluten free granola.
Add this homemade granola recipe to your weekly meal prep.
8)Sheet Pan Sweet Potato & Black Bean Hash
In my opinion this is one of the best gluten free vegetarian breakfast ideas for savory breakfast lovers.
It’s also a “one pan meal” which means less dishes for you.
Ingredients:
- 2 medium sweet potatoes, diced small
- Black beans (15 oz can), rinsed/drained.
- 1 bell pepper, chopped
- 1 tsp cumin, ½ tsp smoked paprika
- 2 tbsp olive oil
- Top with fried egg or sliced avocado.
Preparation:
- Preheat oven to 400°F.
- Combine diced sweet potatoes, black beans and peppers on sheet pan with olive oil and spices.
- Roast for 20-25 minutes or until potatoes are fork tender.
- Serve hot. This reheats great for up to 4 days in fridge.
9) Tropical Mango & Turmeric Smoothie Bowl
Need a breakfast that tastes like dessert but works for you?
Throw in some bananas, mango and fresh turmeric for a healthy gluten free breakfast that fights inflammation.
Ingredients:
- 1 cup frozen mango chunks
- ½ frozen banana
- ½ cup coconut milk (from carton)
- ½ tsp ground turmeric
- pinch of black pepper *
Toppings: chia seeds, hemp hearts, pumpkin seeds
Directions:
- Add frozen mango, banana, coconut milk & turmeric to blender.
- Blend on high until thick and creamy. *Use minimal milk for a “bowl friendly” consistency.
- Pour into bowl and garnish with your favorite vegetarian toppings. Enjoy
*Pro Tip: Black pepper helps your body absorb the anti-inflammatory benefits of turmeric. Plus it hides the color taste of turmeric.
10) Cottage Cheese & Sliced Tomato on Rice Cakes
Got 2 minutes? This is literally the fastest meatless, gluten-free breakfast on this list.
It’s high in protein, low in calories and covers your crunchy craving too.
Ingredients:
- 2 brown rice cakes* (make sure they say GF on packaging)
- ½ cup low-fat cottage cheese
- 1 medium tomato, sliced
- Everything Bagel Seasoning *
- Optional: Avocado, sliced
Preparation:
Spread cottage cheese evenly over rice cakes.
Top with a thick slice of tomato and liberally sprinkle with seasoning.
Did you know cottage cheese has 14 grams of protein per half cup ?
*Source: Nutrition Data.
How Much Protein Per Gluten-Free Vegetarian Breakfast?
Recipe Name Protein (g) Primary Source
Greek Yogurt Parfait 18g Dairy / Nuts
Black Bean Hash 12g Legumes
Cottage Cheese Rice Cakes 14g Dairy
Smoothie Bowl 5g Fruit / Seeds
Stock Your gluten free Vegetarian Breakfast Arsenal
The number one reason most diets fail is because you don't have the ingredients to make healthy meals.
Sure, you could grab that piece of gluten filled toast in the morning. But if you have healthy & easy gluten free vegetarian breakfast recipes with ingredients ready to go, you’ll never reach for that bread again.
Stock these items in your pantry and kitchen and you’ll be Golden.
The Gluten Free Vegetarian Power-List
Breakfast foods take the biggest hit when you don’t prep.
That’s because most think you need to cook in the morning in order to “eat healthy.”
How to Prep Quick Meatless and Gluten Free Breakfasts
Batch Cook Your Grains:Start with quinoa or buckwheat. Cook a big batch at the beginning of the week. It lasts 5 days in your fridge and can be used for both sweet or savory applications.
The Mason Jar Meal Prep Method: Prep your Overnight Chia Pudding or Greek Yogurt Parfait in jars. They’re grab and go for your commute.
Pre-Chop Vegetables:Bell peppers, onions and sweet potatoes can all be pre-chopped and stored in air-tight containers. Simple saute with black beans for GF vegetarian breakfast hash or add scrambled eggs for chickpea scramble.
Gluten-Free Vegetarian Breakfast Recipes FAQ
To ensure this post ranks for “Featured Snippets” related to gluten free vegetarian breakfast ideas, below we answer commonly asked questions.
Is oatmeal gluten-free?
How do Vegetarians get enough protein?
Combine Legumes (black beans, chickpeas) with seeds (hemp seeds,chia seeds). Or consume high protein dairy like Greek yogurt and eggs.
I like to call them “Power Pairs”. By incorporating this method into your vegetarian meal plans, you’ll get enough protein every day guaranteed.
Are these recipes vegan?
YES! Simply substitute dairy options for coconut yogurt, eggs for chickpea scramble and honey for maple syrup or agave nectar.
Conclusion:
And don’t forget to share these healthy & easy gluten free vegetarian breakfast recipes with your friends on Pinterest!
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