Calcium Rich Breakfast Recipes (Gluten-Free and Plant-Based)
Calcium rich breakfasts (and meals in general) are important to make sure that your nourishing your bones and body appropriately. This list of calcium-rich breakfast recipes is dairy-free, plant-based, and gluten-free.
Adequate calcium is especially important for those experiencing impaired absorption, like those who are healing their gut following a celiac diagnosis. Often these individuals have impaired calcium absorption. Additionally, due to small intestine damage, have trouble digesting dairy products, which is a large source of dietary calcium. This makes getting enough calcium especially important and might even warrant a supplement.
However, I am a huge food first advocate and while you might want to consider and talk with your health professionals about a calcium supplement, that doesn’t mean you can’t focus on calcium-rich foods too!
Here are some of my favorite calcium rich breakfast recipes that you definitley want to try!
Chia Seed Puddings
Chia seeds are an excellent source of calcium! 3-tbsp of chia seeds contain 233 milligrams of calcium which is nearly 20% of your daily needs!
Despite them containing phytic acid which could impair calcium absorption, you still get a decent amount from eating them. Additionally you can make chia pudding with plant-based milks which are often fortified with calcium. This makes this breakfast option a nutrient and calcium dense choice!
Here are a few of my favorite gluten-free chia pudding recipes!
- Prebiotic Apple Ginger Chia Seed Pudding (pictured here)
- Vegan Caramel Chia Seed Pudding
- Cake Batter Chia Seed Pudding
Chia pudding is just so versatile and perfect for meal-prep making it a great option for busy people too!
Perhaps my favorite of all of these calcium rich breakfast recipes are Vegan Breakfast Nachos.
The beans and kale in this recipe help pack in the calcium into this delicious breakfast recipe. Not to mention there’s tons of flavor from the avocado, tomatoes, pickles onions, and salsa. YUM!
Garlic Bean Toast
This garlic pinto bean toast is a plant-based and calcium rich alternative to your avocado or simple buttered toast. It’s packed full of flavor with a balance of crispy and soft textures that are sure to rock your world!
Not to mention, it’s EASY to make!
Smoothie bowls if made with plant-based milks (which are fortified with calcium) can be a great calcium rich breakfast option. An even better option if you make a delicious green smoothie bowl!
Here is an awesome resource on how to make a smoothie bowl! Smoothie bowls are highly customizable. You can flavor and top them as you please!
Similar to smoothie bowls, smoothies are a great calcium rich breakfast option because of use of plant-based milks (and hopefully dark leafy greens). Not to mention they are easy to prep for the week and great to take on the go!
My favorite smoothie of all time is my Raspberry Red Velvet Smoothie (just omit the collagen peptides to make it plant-based).
What are your favorite calcium rich breakfast recipes? What about calcium rich foods? Are you worried about calcium? Let me know in the comments!