Living Gluten Free
Breakfast can be a bit more of a challenge for those who are gluten sensitive. Mostly because gluten free cereals have not been as widely available but recently there's a much wider variety on the market.
Here are some good choices.
Weekday Breakfast Option No. 1
Cereal with Milk (or Yogurt) and a piece of Fruit
Cereals should have about 100 - 150 calories in a serving.
1/2 cup of skim or 1% milk is great. Using a half cup of non-fat yogurt is even better.
| Cereal | Amount per serving | Comment |
| Rice Chex | 1 cup (30 grams) | |
| Corn Chex | 1/2 cup (45 grams) | |
| Nature's Path WholeO's | 1 cup | |
| Nature's Path Corn Flakes | 1 cup | |
| Nature's Path Organic Millet Rice | 1 cup (30 grams) | |
| Arrowhead Mills Maple Buckwheat Flakes | 1 cup (31 grams) | |
| EnviroKidz Koala Crisp | 1 cup (52 grams) | Not frosted |
A word about Cereal Bars: There are gluten free cereal bars on the market but these are for emergencies only. Eating a granola bar is not a good substitute for a real breakfast. Many of them have a lot of added calories (usually as sugar).
Weekday Breakfast Option No. 2
Breads and Protein and a piece of Fruit
Breads should be served with a protein. Select one from the bread choices, one topping for your bread, and one choice from the protein list.
Bread Choices
| Breads | Amount | Comment |
| Slice Toast | One | Bread Mixes Gluten Free Pantry Favorite Sandwich Bread mix Bob's Red Mill Hearty Whole Grain Bread mixBreads Whole Foods Prairie Bread Food For Life Brown Rice Bread Food For Life Rice Almond Bread Food For Life Rice Pecan Bread Food For Life Millet Bread |
| Bagel | 1/2 large bagel | Udi's Gluten Free Bagels |
| Frozen Waffles | One | Van's All Natural Wheat Free Gourmet Waffles Lifestream Wildberry Gluten Free Toaster Waffles Kinnikinnick Homestyle Waffles |
Toppings and Spreads for Breads
| Spreads (Choose one) | Amount | Comment |
| Unsalted Butter | 1 tsp. | |
| Peanut Butter (no salt or sugar added) | 2 Tbsp. | |
| Hummus | 2 Tbsp. | Check for salt content |
| Preserves or Jam | 2 tsp. | Look for "low-sugar" |
| Reduced-fat Cream Cheese | 2 tsp. | The "light" cream cheese is best for spreading. |
| Syrup or honey | 2 tsp. and 1 tablespoon | Topping for pancakes or waffles only |
Protein Choices
| Protein | Amount | Comment |
| 1 Large Egg | One | Cook in as little fat as possible. |
| Peanut Butter | 2 Tablespoons | Use instead of other spreads. |
| Low-fat cheese | 1/2 ounce | |
| 2%, 1% or Skim Milk | 1/2 cup | |
| Non-fat Yogurt | 1 cup | Choose yogurt with no added sugar |
Weekend Breakfast Options
On weekends you can eat the same breakfast as you do during the week, or try one of the following recipes:
Toasted Oatmeal
Home Fries
Yam Home Fries
Asparagust Fritatta
Creole Fritatta
Omelet
Scrambled Eggs
Southwestern Fritatta
Tortilla
Zucchini Chevre Fritatta
Strawberry Banana Smoothie
