Gluten Free Breakfast Tips and Recipes

Creating a gluten free breakfast doesn't have to be stressful. You can make it quick and easy while managing to keep it really healthy, like the one I've shared below.

Breakfast As a Normal Meal


How did breakfast become so complicated?

Even before I became a vegetarian, I found breakfast the toughest meal to create.

You probably grew up with the typical breakfast of cereal and milk, bacon and eggs and pancakes. And of course toast made with wheat.

Maybe you were even raised eating doughnuts and muffins for breakfast.

The Typical Breakfast At Your Child's School

At my daughter's school - one of the better public schools in the country - here's what they serve for breakfast: pizza, hash browns, french toast sticks, bagels, pancakes, egg/sausage/cheese tacos, just to name a few.

Even more fun, they put out the maple syrup every morning, even when they aren't serving pancakes or waffles. I kid you not.

And then later they teach the kids that breakfast is the most important meal of your day.


It's so important that you loaded us up with processed, simple carbohydrates with a few extra servings of high fructose corn syrup?

By the way, did you know that there's no maple syrup in your maple syrup? Not unless you bought yours from Whole Foods or some other hippie food store.

New Ways To Think Of Breakfast

The breakfast I thought was perfect growing up was nowhere near perfect either.

Since I grew up in post colonial Kenya, we strived for a typical English breakfast, usually tea and toast. Or at least that's what we thought the British wanted us to eat ;)

And let me not go off on a bunny trail of explaining that most days we didn't even have enough money to buy bread, so my we just had tea.

You'd think we'd have known better; in the really old days, like the 1800's for example, a traditional African breakfast was just food. By that I mean, you just ate for breakfast whatever you could have eaten for lunch or dinner.

And why not?

I've not come across any believable research explaining why I shouldn't treat breakfast food just like any other meal.

Don't get me wrong, many times I adapt my vegetarian gluten free breakfast to a traditional breakfast, such as with toast and waffles.

But when I started paying a lot more attention to what I ate, and consequently planning my gluten free breakfasts, I decided that breakfast would be treated like any other meal.

Now I rarely need to think of breakfast as the time I should eat cereal. Besides, I'm lactose intolerant as well, so forget milk!

Try This Scrumptious Burrito Ranchero

That having been said, perhaps due to deeply ingrained tradition, I find that for breakfast I tend to create a lot more egg based recipes.

This could also be because, like most busy people, I want to spend as little time as possible in the kitchen. And egg recipes are usually quick and easy.

So how do I combine making a quick breakfast while keeping it as healthy as possible?

I adopt recipes from all over the world and adapt them to my lifestyle, making them as simple as possible, then I purge junk out of them.

For example, here's my version of a burrito ranchero for a healthy vegetarian gluten free breakfast. Actually my sweetheart named it, usually I just make nameless recipes :)

Bear in mind that with this recipe I'm usually focused on achieving 4 main goals - a well-blanced, simple, fast, healthy breakfast.

So I don't recommend preparing everything from scratch, unless that's how you roll all the time :)

I've given the recipe for 1 person, so multiply by the number of servings you need.

Time to prepare and cook will be about 15-20 minutes tops!

You Will Need:

  • Extra Virgin Olive oil
  • 4 eggs - whisked . Usually I toss out all the yolks but one and just cook the egg whites. Your call on that one.
  • 1/2 cup shredded lettuce
  • 1/3 cup pre-made fresh pico de gallo (I make my own or buy from the store, depending on time limitation
  • 1 cup uncooked frozen vegetables - of your choice
  • 1 medium tomato - roughly chopped
  • 1 small avocado - cut in half and sliced lengthwise.
  • Spices: 1 teaspoon Stubb's spice rub, ground black pepper, 1 tablespoon gluten free tamari sauce; add an of your favorite hot spices
  • About 1/4 cup water


  1. Start by heating about 1 table spoon of Extra Virgin Olive Oil in a small cooking pot
  2. Add the frozen vegetables into the pot, followed by about 1/4 cup water. Continue to cook on high heat
  3. Put the chopped tomato into the mix, then add the spices and the tamari sauce
  4. Cover and let it cook for about 8 minutes on medium-high heat - but make sure the water doesn't dry to avoid the food from sticking.

Meanwhile, do two things:

A. Prepare a plate with salad and avocado and set aside

B. Start making the burritto egg:

  1. Heat a heavy frying pan for a minute or so, then add enough olive oil, enough to spread all over the pan. Make sure entire surface of pan is well oiled.
  2. Continue to heat on high for about 1/2 a minute or until oil starts to smoke. This step is important - this is what helps the egg not stick especically if you're like me and don't use those poisonous non-stick pans.
  3. Reduce the heat to medium and pour eggs into pan. Lift the pan and swoosh it around to spread the egg evenly and make it flat and tortilla-like in preparation for making your burrito egg.
  4. Carefully flip the egg to cook the other side. Don't overcook. You want the egg just dry but not burned.
  5. Spread the pico de gallo on the egg, and then carefully fold it in half.
  6. Remove the burrito egg and place it onto a cutting board
  7. Cut it into 1 inch slices or so, then carefully scrape it onto the plate with the salad and avocado

Voila your delectable gluten free breakfast burrito ranchero!

Serve with the vegetables as a side dish.

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