Gluten-Free Breakfast Restaurant Tips + Recipes

Having a gluten-free breakfast can be difficult when so many breakfast favorites usually contain gluten. The good news is that there are many foods you can enjoy that are gluten-free.

In this post, we’ll be talking about what breakfast foods commonly contain gluten, gluten-free alternatives for these foods, what restaurants may serve gluten-free breakfast in the USA, plus 20+ recipes to make yourself.

That’s a lot so let’s get started!

Table of Contents

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What is Gluten?

When talking about gluten-free breakfast, it’s important we know what gluten is. Gluten is a protein found in barley, rye, contaminated oats, and wheat. It may be helpful to remember the acronym “BROW” when trying to remember what foods have gluten.

In baked goods, gluten holds things together working as a binding agent. It gives texture and chew to foods.

Most people can safely eat gluten. However, some people have gluten sensitivity or celiac disease which means they need to avoid gluten. It can cause digestive issues such as diarrhea and nausea as well as nonintestinal symptoms such as rashes, headaches, or joint pain.

Breakfast Foods That Commonly Contain Gluten

Gluten-free breakfast foods are important for people who need to avoid gluten. Unfortunately, many breakfast foods commonly contain gluten. These foods include:

  • Waffles, pancakes, and french toast which all tend to be made with wheat flour. Wheat flour contains gluten, thus making these breakfast foods not gluten-free unless modified.
  • Cereal often is made with wheat flour which contains gluten. On top of that, seemingly gluten-free cereals like frosted flakes which are made from corn, and rice crispies which are made from rice, contain gluten in the less obvious form of malt ingredients which are made from barley.
  • Bread and Rolls used for breakfast sandwiches or toast are usually made from wheat and sometimes rye. This makes many of these foods unsafe for a gluten-free diet.
  • Hash Browns and Fried Potatoes can either be fried in fryer oil that has fried gluten, thus exposing the potatoes to unsafe levels of cross-contact for celiac. Potatoes served at breakfast may also be dusted with flour or even seasoned with ingredients that may contain gluten (like yeast extract), rendering them no longer gluten-free.
  • Oatmeal often is made with contaminated oats and is not actually gluten-free, despite the fact oats don’t actually contain gluten. This is because many oats are grown in the same field and processed on the same equipment as gluten. When it comes to oat products enjoyed at breakfast, you’ll want to make sure they’re actually celiac-safe.
  • Bagels and Donuts are other commonly gluten-filled breakfasts enjoyed by many. In fact, these breakfast foods have more gluten than usual as an especially high-gluten flour is used to make them.
  • Quiche is another breakfast food that often has gluten. It’s basically an egg pie with a gluten-filled crust. And no, you can’t just eat the egg and avoid the crust to make it gluten-free. The cross-contact risk is way too high.

There are many other breakfast foods that are not gluten-free. So when evaluating the safety of what you’re eating for breakfast, always check the ingredients. This means if you’re in a grocery store, read the food label. And if you’re dining out, ask about what is used to make the dish you’re considering.

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Why is Breakfast Important

Now that we know what gluten is and why a gluten-free breakfast isn’t always possible, let’s talk about why breakfast is important in the first place.

Your body needs energy to function throughout the day. Starting with breakfast can help regulate hormones, digestion, and more for the rest of your day.

First, if you have a satisfying and filling breakfast, it can prevent a build-up of hunger-related hormones like neuropeptide y and ghrelin which might drive you to feel like you’re overeating at night.

Second, having breakfast can improve your energy levels throughout the day. By spacing out meals and meal sizes, it helps regulate blood sugars and energy levels. Anecdotally, many of my clients who weren’t breakfast people saw huge improvements in their afternoon energy when we added breakfast to their diet.

Third, it can help stimulate your digestive tract for digestion throughout the day. I’ve worked with a lot of clients who struggled with constipation, slow gut motility, and more. Adding in routine meals, including breakfast, has helped many of them get their digestion moving again.

Breakfast is Important for People with Celiac

Breakfast is important generally, but a gluten-free breakfast is especially important for people with celiac disease. Not only because people with celiac need to avoid gluten, but it can help address many side effects of recovering from intestinal damage.

Now there’s a lot we can talk about here but I touch on the three more impactful benefits I see with eating breakfast with celiac. Those include supporting gastric motility, regulating hormones and blood sugar, and supporting overall nutrition with celiac.

For example, as I mentioned earlier, gut motility, or how fast and effectively food moves through your digestive system, can be improved by routine meals. With celiac, damage to the gut can impact gut motility, and skipping meals and eating erratically could make it difficult for motility to be restored as you heal.

By having breakfast, you can stimulate your digestive system to start moving for the day. And by continuing a routine eating pattern, you can help re-regulate your digestive system to keep it moving. I’ve seen this help with clients who were struggling with constipation, irregular pooping schedules, diarrhea, and more.

Additionally, ghrelin is just one of the hormones that can be dysregulated by celiac. This hormone helps signal to us that we are hungry. As I mentioned before, a routine eating pattern that includes breakfast can help regulate this hormone. This is another reason why breakfast is so important.

Not to mention, having 3 meals instead of 2 meals a day, gives you more opportunity to add in foods that can support your nutrition with celiac.

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Gluten-Free Breakfast Options to Buy at the Store

Alright, breakfast is important, so what are our options when it comes to buying gluten-free breakfast food? I mentioned this can be tricky because a lot of breakfast foods can contain gluten so I compiled a list of many gluten-free breakfast items you can buy at the store.

That said, please assess the suitability and safety of these items for yourself. And if you need help evaluating the safety of food items via the food label, I have a totally free label-reading training you can watch here. In this training, I teach you how to identify safe gluten-free food in the USA in 4-simple steps.

Gluten-Free Breakfast Cereal

There are many gluten-free breakfast cereals on the market. Unfortunately, cereal is one of the many foods that have a bad reputation. Touted as being full of sugar and “bad” for you, many people stray away from it. However, it’s totally possible to balance a diet to include cereal.

This is actually something that I teach people how to do in my Celiac Nutrition Course. I teach them how to enjoy the foods they love (like cereal) while supporting their health. If you want clarity on how to heal your gut and address nutrient gaps on a gluten-free diet, you’ll definitely want to check out this dietitian-led course.

That said, now that we know gluten-free cereal can be a nourishing part of a balanced gluten-free diet, let’s talk about gluten-free cereals you can buy. My favorite breakfast cereals are the ones that are fortified with extra nutrients. These cereals include gluten-free Chex, Kix, Trix, Fruity & Cocoa Pebbles, and Cream of Rice. Read more about these cereals and other fortified gluten-free foods here.

Gluten-Free Breakfast Bars

Another gluten-free breakfast option are breakfast bars. Essentially grab-and-go bars that can be consumed easily for breakfast. 

When balancing breakfast bars into your diet, please know that 99% of the time, these bars are not enough alone to provide enough energy in a meal. You’ll likely want to enjoy them with 1-2 other things to make a meal.

Also, note the linked gluten-free bars below feature affiliate links. These are links that if you buy products with, I will make a small commission from at no extra cost to you.

  • Nature’s Bakery Fig Bar – Note: this does contain oats but is certified gluten-free so it should be safe for those who tolerate oats. While they come in many fruit flavors, I’ve linked the raspberry one on Amazon. With 3g of fiber, these would be great to pair with string cheese, hardboiled eggs, or a glass of soy/cow’s milk for protein to balance it out.
  • Gluten-Free Brothers Chocolate Peanut Butter Bar – Another certified gluten-free option, this bar and the other flavored bars by this brand are perfect for grab-and-go breakfasts. With a balance of carbs, fat, and protein plus 3g of fiber, you can be more flexible with what you add to this in order to build a satisfying meal.
  • Go Macro Bars – I’ve linked the Cherries + Berries flavor, this certified gluten-free option does contain oats but should be safe for most people with celiac if they tolerate them. It also has 3g of fiber. You might smear a layer of peanut butter for more fat and protein with this bar, enjoy it with a cheese stick, or even a glass of soy/cow’s milk. 
  • Larabars – These are an oat-free option. I linked the Larabar storefront here, they have many gluten-free bars that I find tasty. My favorite at the peanut butter-flavored ones. These are often fairly low in protein, so if you lean on these bars in the mornings, be sure to add a protein source with them.

These are just a few of the many options you have for using gluten-free bars as a grab-and-go breakfast-building tool.

I gave some food pairing options to help you turn these bars into a balanced breakfast, but these are just ideas. Ultimately, you know what feels best in your body. Don’t be afraid to Play around with your pairings to see what serves you best.

Gluten-Free Breakfast Sandwiches and Wraps

Don’t want to assemble a gluten-free breakfast with bars and other foods? A breakfast sandwich might be all you need to grab and go with. Often made with gluten-based flour, below are some gluten-free sandwiches/wraps you can keep in your freezer and reheat when you need them.

  • Brazi Bites Double Egg and Cheddar Breakfast Sandwich – it’s certified gluten-free and has some pretty raving reviews online. With one person writing “The eggs tasted like eggs. The cheese tasted like cheese. The bacon tasted like bacon. And the bread TASTED AND FELT LIKE BREAD. And that’s literally all I want.” on google. While I’ve not tried it, it’s an option to consider.
  • Real Good Food Breakfast Sandwiches – Personally, these are some of the most flavorful gluten-free breakfast sandwiches I’ve had. They’ve got an impressive 4g of fiber however they do have quite a lot of fat in them, which might not sit well for some people (especially if you’re still healing with celiac) so keep that in mind.
  • Amy’s Gluten-Free Burritos – I believe there are many different gluten-free options (just make sure they’re marked gluten-free) but my store just has the Cheddar Cheese and Non-Dairy Beans and Rice options. With a balance of carbs, fat, and protein, you can play around with what you pair this with in the morning.
  • Red’s Egg’Wich – This breakfast sandwich has no bread and instead is a patty of meat sandwiched between two egg patties. Be careful because not all of Red’s All Natural products are gluten-free, but I did find 3 of their Egg’Wiches to be marked as such.

These are just some of your gluten-free breakfast sandwich and burrito options. Of course, you may find more in your store. (Check out some of the options I found at Costco in my Complete Guide to Gluten-Free Costco). As always, check the ingredients for safety and suitability yourself.

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How to Order Gluten-Free Breakfast at Restaurants

Now that we know what gluten-free breakfast items we can buy from the store, what about where we can order a safe breakfast? Ordering breakfast with celiac disease at restaurants can be stressful. Especially when so many breakfast foods contain gluten.

So let’s talk about what to watch out for when dining out for your morning meal. Plus, I’ll be sharing a few places you might be able to stop in at.

Questions to Ask When Ordering Gluten-Free Breakfast

When ordering gluten-free breakfast at restaurants, you’ll want to check two things. First, the ingredients of the food you want to order, and second, the way the food is made in order to avoid cross-contact with gluten.

Some questions you may want to ask include:

  • What are your cross-contact protocols?
  • Do you have a dedicated gluten-free toaster?
  • Do you have a dedicated gluten-free waffle iron?
  • Can you prepare my gluten-free pancakes in a separate freshly cleaned pan?
  • Are the hash browns fried in a dedicated gluten-free fryer? Are they grilled?
  • How do you cook your eggs?
  • Does this order come with toast or any kind of baked good? Can you please omit it?
  • Do you use certified gluten-free oats for your oatmeal?

Please note: this is not an all-inclusive list but is here to help you get started in evaluating the safety of food at restaurants for yourself.

For a more extensive list of questions to ask when ordering breakfast, and when ordering at 40 other USA restaurants and cuisines, check out my Gluten-Free Dining Course. Where I not only have cross-contact cheat sheets and scripts to simplify dining out safely… but I also teach and help you practice dining out safely in just 4 steps.

Example Script for Ordering Gluten-Free Breakfast

Ordering a gluten-free breakfast at a restaurant after asking the proper questions might look like “Hi, please let the chef know I have a severe allergy to gluten. Please ask the kitchen to change their gloves when cooking my food and can I get a bowl of fresh fruit, plain beans, and plain diced potatoes cooked in a freshly washed pan?”

This is just an example script of how you might order and it will likely change depending on how the restaurant answers your questions about the food.

Again, for more scripts like this and help with dining out, check out my Gluten-Free Dining Course. Where I teach and help you practice dining out safely in just 4 steps.

Which Restaurants Have Gluten-Free Breakfast Options?

Now that we have general safety for ordering gluten-free breakfasts at restaurants out of the way, let’s talk about which restaurants have gluten-free options. These restaurants may include IHOP, Denny’s, Bob Evans, and First Watch.

Please note that the risk level at each restaurant varies by location, staff, and individual skill level. Some restaurants will require a higher level of attention and risk mitigation than others. Evaluate your own skill level and the overall suitability of the options listed below for yourself. Nothing listed serves as an endorsement of safety but rather an option to consider for yourself.

If you’re in the Gluten-Free Dining Course, a more extensive list of restaurants, options, scripts, and cross-contact precautions to request will be provided in the restaurant cheat sheets in the course. Learn more about the course if you’re not already in it, here.

Gluten-Free Breakfast at IHOP

IHOP has some gluten-free breakfast options with various levels of risk when ordering. You can view their gluten-free menu here. As a celiac dietitian who tends to have quite severe and immediate reactions to gluten, I’ve been able to successfully order a fruit bowl, coffee, and slice of ham here but this was quite a long time ago.

I’ve not tried to order their gluten-free pancakes or hashbrowns so I’m not sure how they’re made. However, the safety of these items relies on how they’re prepared and will likely rely on each location and their willingness to take cross-contact precautions or not. I would say it’s a higher-risk option but not impossible to dine at.

Gluten-Free Breakfast at Denny’s

Denny’s has some gluten-free breakfast options at their restaurants. Of course, these items come with varying levels of risk and skill required in order to order them safely. 

Some low-risk options include their smoothies, where you can simply ask them to change their gloves and wash the blender before preparing your drink.

Higher-risk options that may require more cross-contact precautions and requests include eggs, hashbrowns, bacon, sausage, and more.

I can’t remember a time when I’ve ordered a gluten-free breakfast at Denny’s so I have no personal experience to draw from but like with any restaurant, the safety of these items relies on how they’re prepared and will likely rely on each location and their willingness to take cross-contact precautions or not.

Bob Evans Has Gluten-Free Options

I’ve actually ordered gluten-free breakfast here a few times. The locations I’ve been too have been very accommodating when I’ve explained my needs to them. View their allergen menu which includes gluten here.

I’ve been able to get eggs and bacon cooked in a freshly washed pan, plus a fruit bowl successfully here without noticing any symptoms. Of course, even though I am symptomatic with celiac, whether I react or not should be taken with a grain of salt.

That said, remember the safety of these items relies on how they’re prepared and will likely rely on each location and their willingness to take cross-contact precautions or not.

Gluten-Free Breakfast at First Watch

The last place you can order gluten-free breakfast at that we’ll talk about today is First Watch. I’ve eaten here many times successfully and have found the locations I’ve been to have had very accommodating staff. Check out their allergen guide here.

I’ve ordered the Traditional Breakfast with no toast with no problems. The restaurant staff was very willing to take the requested precautions I asked for and always did a great job at answering my questions.

However, please keep in mind you may have different experiences based on the location, staff, and your own skill level. As always, assess suitability for yourself.

20+ Gluten-Free Breakfast Recipes

Now that we know gluten-free breakfast is important, and where/how we might be able to order gluten-free breakfast at restaurants, let’s talk about making our own breakfast.

Making your own breakfast at home reduces the risk of cross-contact and can save you money. Below are 20 gluten-free recipe ideas dietetic intern, Jan Wasmuth, and I put together for you to try. And at the very least, I hope this list of recipes inspires you.

Gluten-Free Oatmeal Breakfast Ideas

First up on our list of gluten-free breakfast recipes are oat-based recipes. If you don’t tolerate oats, you can substitute quinoa flakes or cream of rice (affiliate link) for these oats in some of these recipes.

And if you’re not sure when oats are safe or gluten-free, check out this blog post. There I help you weigh the risks and understand when you may or may not be able to enjoy them.

At the very end of this section, I also feature some oat-free porridge-like breakfast ideas, in case you’re interested.

Peanut Butter Overnight Oats

These Peanut Butter Overnight Oats by Minimalist Baker make for a great meal-prep gluten-free breakfast option. They only require 5 ingredients and 5 minutes the night before to make this grab-and-go breakfast. Thanks to the peanut butter, oats, and chia seeds, they also have 15 grams of protein to keep you fueled for your day.

You can enjoy these Peanut Butter Overnight Oats either hot or cold. The consistency is thick but not too thick. The recipe achieves this with a specific ratio of dairy-free milk, chia seeds, and rolled oats. It’s also delicious topped with sliced banana, sliced strawberries, raspberries, or granola.

Chocolate Chip Baked Oatmeal Cups

Can’t decide between making muffins and oatmeal as a gluten-free breakfast? These Chocolate Chip Baked Oatmeal Cups by The Wooden Skillet have you covered. Not only are they gluten-free, but they’re also dairy-free and egg-free.

Pure maple syrup, bananas, and applesauce make these oatmeal cups perfectly sweet, while your choice of almond butter or peanut butter rounds them out with healthy fats and a protein boost. 

It’s also a great make-ahead breakfast since they stay fresh in the refrigerator for 5-6 days. Serve them topped with extra nut butter, or paired with a glass of milk (dairy-free if needed).

Carrot Cake Baked Oatmeal

This nutritious version of carrot cake is perfect for mornings when you are craving a sweet gluten-free breakfast. Carrot Cake Baked Oatmeal by Making Thyme for Health is gluten-free, soy-free, and vegan so anyone can enjoy it.

Add in raisins, shredded coconut, nuts, or whatever else you prefer in carrot cake. And don’t be intimidated by the cream cheese drizzle which looks fancy but is simple. All it’s made with is vegan cream cheese, confectioner’s sugar, and non-dairy milk.

Gluten-Free Banana Bread High Protein Oatmeal Breakfast

Need to boost your protein with your gluten-free breakfast? This Banana Bread High Protein Oatmeal by Treats with a Twist is the way to go. It’s loaded with protein, potassium, and Omega fatty acids, plus it tastes like banana bread in a bowl. The key to making this oatmeal fluffy is the egg whites, which yield an amazing texture. 

The recipe only calls for half a banana, so you can slice the other half and garnish your oatmeal with it. No time to prep breakfast in the morning? No worries. This Banana Bread High Protein Oatmeal can be made the night before and reheated in the morning.

Savory Mushroom Oats

If you prefer a savory gluten-free breakfast, these vegan Savory Mushroom Oats by One Green Planet fit the bill. This hearty recipe makes enough for two servings, so it’s perfect for breakfast for you and a loved one… or, have breakfast prepped for two days in a row. 

Plus, you’ll find nutritional yeast in this recipe. By using a gluten-free fortified nutritional yeast, you will boost the B vitamins in this dish, which are nutrients of concern for those with celiac disease.

Vegan Caramel Chia Pod

If you can’t tolerate oats or if you want to try something new, you might consider chia seed pudding for a gluten-free breakfast. Chia seeds offer a source of iron, copper, calcium, fiber and more. All things people with celiac often need. While not necessarily oatmeal, it can be considered a close alternative.

Insert my Vegan Caramel Chia Pod recipe. The vegan caramel is made using maple syrup and peanut butter. While not 100% like caramel, it does taste similar and amazing.

Not to mention the addition of peanut butter provides extra plant-based protein and fat to make this more satisfying. If you don’t like or can’t have peanut butter, try my Tahini Caramel Chia Pudding

This recipe calls for your milk of choice. If you need to be dairy-free or vegan, use plant-based milk. If the plant milk is fortified, that’s even better. Learn more about fortified gluten-free foods (including plant milk) here.

Gluten-Free Rice Porridge for Breakfast

Another oatmeal alternative gluten-free breakfast option is my Rice Porridge. Going back to my Swedish roots, this Rice Porridge recipe is inspired by a Swedish dish called risgrynsgröt. Though traditionally a holiday dish, I realized it’d make for a perfect breakfast option for my gluten-free friends who can’t tolerate oats.

Balance this carb-rich porridge with nut butter, nuts and seeds, yogurt, and other protein and fat-rich toppings. Add in some fiber with frozen or fresh fruit too.

Gluten-Free Parfait Breakfast Ideas

Yogurt parfaits are another quick and fun gluten-free breakfast idea. Whether you prefer decadent chocolate or fruity tones, there’s a parfait for you. Not to mention, they look beautiful.

Are you lactose intolerant with celiac? Not to worry, yogurt is fermented and generally lower in lactose. However, assess your tolerance for yourself, and don’t be afraid to substitute dairy yogurt for a plant-based one if you need it.

Gluten-Free Strawberry Shortcake Parfait

This Gluten-Free Strawberry Shortcake Parfait by Driscoll’s is dessert in a cup… for breakfast! Not only is this parfait beautiful, but it also tastes delicious too.

The filling is made from fresh strawberries, brown sugar, heavy cream, and almond extract. Surprisingly, the almond extract actually takes center stage and adds an amazing depth of flavor. 

The shortcakes themselves are made with gluten-free flour. If you get the hang of this recipe and feel adventurous, the shortcakes are an awesome alternative to biscuits, topped with gravy or jelly.

Speaking of toppings, there are some fun ways to garnish these parfaits. Whipped cream and more strawberries are a given, and toasted slivered almonds are a great addition.

Cranberry Almond Granola Gluten-Free Parfait for Breakfast

This Cranberry Almond Granola Parfait by Chosen Foods stands out as a gluten-free breakfast because it features homemade granola.

The granola recipe includes oats, almonds, quinoa, teff, and chia. Just make sure you’re using celiac-safe oats. All you have to do is combine it all with avocado oil and bake until it is golden brown, then stir in the dried fruit.

Avocado oil is high in oleic acid, a heart-healthy monounsaturated fat. It also is a great source of vitamins A, D, and E. Plus, it has a high smoke point, which means that these nutrients aren’t degraded during the cooking process.

Another fun part about this parfait is that it’s delicious with yogurt OR doused with milk, so you can eat it however you prefer. Either way, the crunchy gluten-free grains will give you a wonderful texture, while the dried cranberries give a tart flavor pop.

Gluten-Free Berry Coconut Yogurt Parfait

Want a summertime-inspired gluten-free breakfast? This Gluten-Free Coconut Yogurt Parfait by Celiac Mama will fulfill your craving. They are perfect for any dietary needs since they are gluten-free, dairy-free, soy-free, egg-free, and peanut-free.

It starts with creamy dairy-free coconut yogurt. The texture profile gets an upgrade with crunchy gluten-free granola and icy blended frozen strawberries.

This parfait is delicious with various kinds of granola. However, be sure to choose one with celiac-safe oats, or one that is grain-free if you don’t tolerate oats.

Chocolaty Yogurt Parfait

If you tend to enjoy gluten-free breakfasts on the sweet side, you’ll love this vegan Chocolaty Yogurt Parfait by One Green Planet. The base is plain soy yogurt. It’s thickened with coconut flour and flavored with carob powder, cocoa powder, cinnamon, your sweetener of choice, and optional clove and nutmeg.

It’s rich and decadent but filled with nutrients. Cocoa powder and cinnamon in particular are great sources of antioxidants.

Get creative with your toppings. If you’re a fan of the chocolate and banana combo, add some sliced bananas. If you prefer a peanut butter and chocolate vibe, try drizzling peanut butter. Chopped nuts or cocoa nibs are also great ideas.

Tropical Fruit Parfait

This Tropical Fruit Parfait Breakfast by Gluten Free Club will have you feeling like you’re starting the morning by the ocean. Mango, pineapple, and banana are the stars of this parfait.

Each one is a nutritional powerhouse. Mango is loaded with vitamin A. Pineapple has lots of vitamin C and anti-inflammatory bromelain. Bananas are known for their potassium and sweetness.

You get to pair these fruits with whatever yogurt flavor sounds good. Plain, vanilla or mango-flavored yogurt is a good place to start. You could also branch out and try a banana or coconut-flavored yogurt.

Gluten-Free Mug Breakfast Ideas

This Tropical Fruit Parfait Breakfast by Gluten Free Club will have you feeling like you’re starting the morning by the ocean. Mango, pineapple, and banana are the stars of this parfait.

Each one is a nutritional powerhouse. Mango is loaded with vitamin A. Pineapple has lots of vitamin C and anti-inflammatory bromelain. Bananas are known for their potassium and sweetness.

You get to pair these fruits with whatever yogurt flavor sounds good. Plain, vanilla or mango-flavored yogurt is a good place to start. You could also branch out and try a banana or coconut-flavored yogurt.

Gluten-Free Cinnamon Roll Mug Cake

If you’re craving the warm gooey goodness of a fresh-baked cinnamon roll, this gluten-free breakfast recipe is for you. You don’t have to worry about kneading, rising, or rolling with this Gluten-Free Cinnamon Roll Mug Cake recipe by Gluten-Free Palate.

This cinnamon roll mug cake is ready to enjoy in just five minutes. If you prefer making your breakfast in the oven, this recipe is bakable too. You can even double it to share with a friend or loved one… or if you can’t stop at one cinnamon roll.

Adapt it to be dairy-free by using dairy-free milk. If you are a huge fan of cinnamon, you can certainly add extra to this recipe for even more depth of flavor. You can have your cinnamon roll iced like a traditional version, or if you prefer it plainer in the morning, it’ll still be just as delicious.

Mexican Microwave Egg Scramble

This gluten-free Breakfast Mexican Microwave Egg Scramble by Diabetic Foodie is like a fiesta in a mug. Eggs are a great source of protein, so it’s a boost to start your day. They’re also great sources of folate, iron, choline, and vitamins A, D, and E. You’ll only need 5 other ingredients, including milk, salsa, cheese, salt, and pepper. You can even make your own fresh salsa

Although this recipe is traditionally Mexican, you can experiment with whatever cheeses and sauces you desire. For example, try it with homemade pesto and goat cheese, or try it with hollandaise sauce and Swiss cheese.

Gluten-Free French Toast in a Mug for Breakfast

You don’t need a griddle and spatula to make this gluten-free breakfast. It’s a GF and vegan French Toast in a Mug by One Green Planet.

Whatever gluten-free bread you enjoy will work, you can home-make your own gluten-free bread or use a fiber-rich one like Schar.

The mashed banana adds a natural sweetness to this French toast and the vanilla extract brings out the flavor. And of course, you can’t forget the warmly spiced cinnamon.

The protein powder is a secret ingredient that really increases the protein and staying power of this breakfast. If you need help finding a safe gluten-free protein powder, check out this post.

While this recipe is naturally sweet on its own, feel free to add any toppings you traditionally enjoy on French toast. Powdered sugar, pure maple syrup, or even fresh berries are all great additions.

2-Minute Gluten-Free Mug Omelet

The last gluten-free breakfast in a mug that we’ll talk about is this 2-Minute Omelette in a Mug by Scattered Thoughts of a Crafty Mom. It’s full of protein and can easily be balanced with gluten-free toast, fresh fruit, a gluten-free breakfast bar, and more.

Basically, all you do is microwave the eggs and other ingredients for 2 minutes and enjoy. Check out the recipe for more details though.

Gluten-Free Toast Recipes

Toast is a versatile gluten-free breakfast option as long as it’s made with gluten-free bread. You can have it alone with toppings, or enjoy it as a side with your favorite egg or breakfast meat dishes.

You can have it lightly toasted or dark and crunchy. You can toast pretty much any form of gluten-free bread, from sandwich bread to bagels to English muffins.

My favorite gluten-free bread to toast is any gluten-free bread by Schar. Schar gluten-free bread usually has a decent amount of fiber, which is a rare feature for more gluten-free bread.

Basically, all you do is microwave the eggs and other ingredients for 2 minutes and enjoy. Check out the recipe for more details though.

Gluten-Free English Muffins

The first toast recipe to make for gluten-free breakfast is these vegan Gluten-Free English Muffins by Minimalist Baker. They are tender, toasty, and have the same texture as gluten-containing English muffins.

Dry active yeast and warm water react to create the classic English muffin flavor and mouth-feel you’re looking for, thanks to a little sugar for activation.

Ground chia seeds serve as the binder, while keeping the recipe egg-free. Since you want your English muffins to have some structure, the recipe calls for oat flour and brown rice flour. The fluffiness is thanks to potato flour and the characteristic stretchiness is thanks to tapioca starch.

Although English muffins are great for classic toast toppings, they also are delicious for making breakfast sandwiches. Try toasting them and then filling them with egg, cheese, and sausage or bacon. To keep it vegan, try hummus, spinach, and vegan cheese.

Garlic Pinto Bean Toast

Another toast recipe to try as a gluten-free toast recipe is my Garlic Pinto Bean Toast. Not only will you be getting a source of calcium, magnesium, and iron from the beans but you’ll also be getting plant-based protein.

Interestingly, the Heinz company claims that invented this dish as a marketing ploy in 1927 and it stuck! Given that it’s a great savory and nutritious breakfast option, I can understand why.

Gluten-Free Avocado Toast for Breakfast

Avocado toast is all-the-rage, and you can enjoy it for gluten-free breakfast with this Gluten-Free Avocado Toast by The Nomadic Fitzpatricks. This recipe is super simple, yet hearty and delicious.

What sets this recipe apart from traditional avocado toast is the addition of Everything But The Bagel seasoning, which gives it just that extra touch of flavor. If you want additional zing, try your avocado toast drizzled with hot sauce.

Cashew-Macadamia Nut Ricotta with Strawberry Jam on Gluten-Free Toast

There’s nothing like homemade jam on a warm slice of toast for a gluten-free breakfast. Enter this Cashew-Macademia Nut Ricotta with Strawberry Jam on Gluten-Free Toast by VegWorld. It gives a unique sweet-and-savory spin on this classic combo.

The Cashew-macadamia nut ricotta is homemade from nuts, water (optional almond milk), nutritional yeast, onion and garlic powder, salt, and a bit of lemon juice for zest. It’s creamy and delicious. .

The homemade jam is simple, and made with juicy fresh strawberries. The cane sugar and apple cider vinegar help it develop that “jelly” texture you need. Spread a layer of cashew-macadamia ricotta and a layer of strawberry jam on your favorite gluten-free toast and enjoy. Serve with a side of fresh fruit.

Gluten-Free Breakfast Smoothie Ideas

Whether you want something refreshing to start your day, or just need something in a cup that you can drink on the way to work, gluten-free smoothies are the way to go. They can be light or hearty, fruity or earthy. Enjoy them alone, or pair them with some trail mix or granola for a satisfying breakfast.

Gluten-Free Pumpkin Pie Smoothie for Breakfast

The first smoothie we’ll be talking about enjoying as a gluten-free breakfast is this Pumpkin Pie Smoothie by Ambitious Kitchen. If you’re a pumpkin pie fan, you’ll want to try this recipe.

Make it dairy-free by using dairy-free yogurt and be sure to use fortified non-dairy milk to boost nutrients. Increase protein by swapping 1 tbsp of almond butter with 2 tbsp of peanut butter. Note: this may slightly change the flavor.

Tropical Smoothie

This vegan, dairy-free Tropical Smoothie by Apples for CJ is a great 5-minute gluten-free breakfast option. Plus, it tastes oh-so-refreshing.

You can use unsweetened almond milk or coconut milk, as either will give this smoothie enough liquid to drink. Adding dairy-free coconut yogurt gives it a tropical taste and makes the texture smooth. You could also substitute this for any other type of yogurt you prefer, such as vanilla or strawberry Greek yogurt.

Using frozen over fresh fruit is not only convenient, but it also leads to a creamier smoothie. To stay traditional with your tropical, choose frozen fruits like mangoes, bananas, and pineapples. If you want to branch out, add in kiwis, papayas, or star fruit.

Creamy Peanut Butter Banana Smoothie

This Creamy Peanut Butter Banana Smoothie by Cadry’s Kitchen is the ideal combination of salty and sweet, with a robust nutty flavor. Once again, frozen fruit is the way to go… frozen bananas make this smoothie irresistibly creamy.

The ground flaxseed increases the smoothie’s whipping capabilities to make it light and airy. However, it’s also great with chia seeds. Both seeds will also provide a gluten-free source of fiber.

This recipe can be altered to your taste preferences and dietary needs. Add your favorite non-dairy milk, such as plain or vanilla almond, cashew, oat, or soy milk. If you don’t need it to be dairy-free, you could also use regular milk.

Any nut or seed butter works in this recipe. If you want something besides peanut butter, almond butter, cashew butter, sunflower seed butter, or walnut butter is delicious. You can also be adventurous and make your own pistachio butter.

Gluten-Free Strawberry Cheesecake Smoothie

Last up on our list of smoothies to enjoy as a gluten-free breakfast is this Strawberry Cheesecake Smoothie by The Real Food Dietitians.

If you’re dairy-free, you’ll want to opt out of this recipe because it uses yogurt, cottage cheese, and milk to give it a creamy cheesecake flavor. These dairy products will also boost protein and fat to help make it a filling breakfast.

This recipe also includes flax meal and strawberries which will add even more much-needed nutrients and fiber to this smoothie. While this is a strawberry cheesecake smoothie, you can swap the strawberries for your favorite fruit to change up the flavors!

Gluten-Free Breakfast Can be Enjoyable

Whether you’re looking for a restaurant to order at or you’re looking for recipes to inspire you, I hope this post on gluten-free breakfast inspires you to enjoy this very important meal of the day.

If you want more help with dining out, check out my Gluten-Free Dining Course. Where I not only have cross-contact cheat sheets and scripts to simplify dining out safely… but I also teach and help you practice dining out safely in just 4 steps.

And if you need help with balancing a gluten-free diet for nutrition and healing with celiac disease, check out my Celiac Nutrition Course. In this self-paced dietitian-led course, I’ll show you simple strategies that can support your health goals without cutting out more foods.

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