5 Gluten-Free & 5 Paleo Breakfast Ideas For A Healthy Start
Own the morning, own the day! The energy you give your body in the morning can fuel a positive, energetic, focused you. From having water and lemon, to meditating, to having a nutrient-dense breakfast, your morning routine can establish a passionate mindset to approach your daily goals with.
Whether you’re looking to lose weight, increase energy levels, reverse insulin resistance, balance your hormones, or heal your gut, either a gluten-free or paleo breakfast can help you meet your goals. Keep in mind, everyone’s nutritional needs are different due to genetics, environment, microbiome, and other health factors. There is no one-size-fits-all diet.
A general rule of thumb on healthy eating when it comes to paleo and gluten-free diets is to reduce the amount of sugar and processed foods you consume, while increasing the colorful array of fruits and vegetables. Removing gluten from your diet can help you discover an allergy and reduce inflammation. Going paleo can help you to up your protein levels, trim down, rely more on whole foods than processed, and remove inflammatory agents like dairy.
Breakfast on a gluten-free or paleo diet has gotten so much easier when it comes to finding options at the grocery store. However, if you’re just getting started with either one and you’re looking for breakfast recipe ideas, here are my top gluten-free breakfast recipes and best paleo breakfast ideas!
GLUTEN-FREE BREAKFAST IDEAS
1. Avocado toast on gluten-free bread
This is my personal favorite as a go-to breakfast and snack. It is simply delicious, energizing and filling, and even if you can’t make it at home, you can now find it on the menu at most cafes. Avocados are full of fiber and healthy fats that will help you feel full and also support skin and digestive health. Between local bakeries and grocery stores, there are many high-quality gluten-free breads available that taste delicious and will help you avoid the common symptoms of gluten consumption. I top my avocado toast with a drizzle of extra-virgin olive oil, which is also full of antioxidants, himalayan pink salt and cracked pepper for a bit of flavor. I also love to have fun with toppings, adding veggies like fresh radish, broccoli sprouts, roasted tomatoes or sugar snap peas. Before I became plant-based, I used to add a poached egg on top – this is a huge fan favorite for my non-vegan community.
2. Veggie hash
I often remind people to eat their veggies for breakfast! Not only is it a great way to make sure you are getting in your daily dose, it also provides a fresh, uplifting energy at the beginning of the day. I love to make a veggie hash with sweet potato, broccoli, and leafy greens and top with nuts or hemp seeds for a dose of protein and healthy fats. Leafy greens like kale, spinach and chard are some of the most nutrient-rich foods on the planet. Why not add a little in at breakfast? Adding an egg or scrambled tofu is another great protein-filled option.
3. Overnight oats with nuts and fruit
This is a great gluten-free breakfast option that you can make before you go to bed and grab in the morning. I add homemade almond milk for the base and top with walnuts and berries. Oats are by nature gluten-free, but if you are highly sensitive, make sure to look for oats that have been made in a dedicated gluten-free factory. Walnuts are rich in antioxidants, Omega-3s and heart healthy fats. The fresh berries offer another high dose of antioxidants and a little bit of sweetness to the meal. You can also add a little bit of maple syrup or honey if you like your breakfast on the sweeter side.
4. Huevos rancheros
A simplified version of huevos rancheros is a great option for breakfast. You can start with a protein like eggs or scrambled tofu, and then add beans, fresh tomatoes and avocado. Beans are full of fiber and protein and are actually a great filling option for breakfast. Tomatoes contain antioxidants lycopene and vitamin C, which help protect your body from free radicals, and avocados are a great source of healthy fats and fiber (not to mention delicious). Corn tortillas are gluten-free, but I would be mindful of opting for one that is non-GMO and organic. There are actually many gluten-free tortilla options now, ranging from ones made with coconut flour, cassava flour to almond flour.
5. Superfood protein smoothie
A smoothie is a great option for breakfast if you are short on time. I love to fill my smoothies with leafy greens, berries, and the self-care supplement I created, Just Add Water®. Just Add Water® contains superfoods, adaptogenic herbs, power greens, essential daily vitamins, minerals, probiotics, prebiotics, dietary enzymes, and amino acids. This blend delivers a concentrated portion of nutrients in an easily digestible format. While I don’t always recommend replacing meals with smoothies, it is nice to give your digestive system a break every once in a while. You can also add a clean plant-based protein supplement or a bit of nut butter to your smoothie to help you feel satisfied and to add an energizing dose of protein in the morning.
PALEO BREAKFAST IDEAS
1. Chia pudding
If you’re craving oatmeal, but are following a paleo diet, chia seed pudding is a great option! Chia seeds deliver a lot of really nutrient-dense power - they contain protein, antioxidants, and Omega-3 fatty acids. When you are making your pudding, make sure to be mindful of the ingredients in your nut milk - try making your own at home or make sure to buy a pre-packaged version that isn’t full of sugar and fillers (as most of them are, unfortunately). Top your chia pudding with a spoonful of nut butter for added protein and unsaturated fats and with paleo-friendly fresh fruit, to brighten the dish and add another layer of fiber and antioxidants.
2. Eggs, half an avocado, salmon, broccolini
This is a great, simple energizing breakfast for those who are not plant-based. This meal is great for fueling a workout or for a long, stressful day as animal foods carry a lot of energy. Eggs are a great source of B vitamins, which support the body’s energy production as well as protein and omega-3s. Avocado is full of fiber and healthy fats and salmon delivers omega-3s. When I’m preparing this as an option for those who enjoy some light animal protein, I always try to pair a vegetable with a high nutritional value, and in this case, broccolini delivers a nice dose of phytonutrients and fiber.
3. Apple with nut butter
This may sound like an overly simple breakfast option, but it’s actually a great choice for those on the go or who have children. Apples are rich in polyphenols, which are powerful antioxidants, as well as vitamin C and potassium. They are also hydrating and full of fiber, which is great for your digestion. Adding a spoonful of nut butter to your apple slices will provide enough protein and fat to keep you feeling energized and satiated. Ideally, you want to choose a nut butter that only has one ingredient – the nuts! Nut butters are easy to make at home with a blender or if purchasing one at the store, try to choose options that are low in sugar and salt (preferably none added!), that do not have unnecessary preservatives or oils and are more environmentally friendly.
4. Breakfast egg muffins
Breakfast egg muffins are an ideal grab and go option that you can prepare in advance and in larger batches. For the paleo friendly, just fill muffin cups with eggs (or egg whites), spinach, salt and pepper, bake them in the oven and then keep on hand for easy to serve options for the whole family. Eggs are a rich source of protein, omega-3s and B vitamins. Spinach contains fiber and is a great source of iron, folate and calcium, which are sometimes more difficult to find in plant foods. You can add more cooked protein (think leftovers of roasted chicken) and other veggies (chopped broccoli florets) into the mix! You can also add a bit of vegan cheese to top!
5. Sweet potato breakfast bowl
Mash up sweet potatoes and top with hemp seeds and blueberries for a warm and sweet paleo breakfast. Sweet potatoes are rich in beta carotene, antioxidants and fiber making them a great unprocessed source of carbohydrates. Hemp seeds are high in protein, fatty acids and vitamin E. Blueberries are rich in antioxidants and will add a little extra sweetness to the dish, especially if they are wild. This is also a dish that can help you ground your energy, and I would suggest opting for this breakfast if you are experiencing a time of anxiety or stress.
HOPE YOU ENJOY!
These recipes are full of vitamins, minerals, phytonutrients, and contain a balanced ratio of protein, fats, and carbohydrates. These low-carb paleo breakfast recipes help train your body to run off of a different source of energy by removing sugars and grains. The benefits of sticking to a paleo meal plan typically include fat loss, improved glucose tolerance, blood pressure control, lower triglycerides, and less cravings. The usual benefits of going gluten-free include improving energy levels, losing stubborn pounds, eliminating bloating, reducing joint pain, improving depression, and improving bone and skin health.
Try these recipes and let me know how they work for you! Do get creative with spices, and add in a few different seasonal fruits and vegetables!
XO - Serena