7 Gluten-Free Breakfast Meals for the Week

by Jennifer Mitchell Wilson B.S. Dietetics, Dietitian, Health Professional

Breakfast was one of the meals that was really hard for me to adjust once we had to start eating gluten free. Many breakfast meals in a western diet may be carb-laden and filled with gluten. But by using some of these GF swaps, we found lots of healthy breakfasts - even for our picky eaters!

Yogurt parfait

Most people are familiar with yogurt parfait. Make this delicious breakfast gluten free and full of protein by swapping out oats or granola. Instead use chopped almonds, berries and Greek yogurt layers.

Steel cut oatmeal

Quick oats, a popular breakfast choice, are often processed and high in sugar. For a gluten-free option, use steel cut oats. Though they take longer to make, they offer more nutrients. You can also top with cinnamon, maple syrup berries or raisins to keep processed sugar low and flavor high. In a pinch? Make these ahead of time and store in individual containers.

Breakfast casserole

Naturally gluten free, my yummy egg casserole breakfast is high in protein and lower in fat than most breakfast casserole options. Substituting egg whites for whole eggs, and seasoned lean ground turkey for sausage means this delicious breakfast is figure-friendly too. Need a bigger meal? Serve this between a gluten free English muffin for a breakfast sandwich.

Gluten free muffins

Muffins are my girls' favorite breakfast foods. Two of my favorite gluten free muffin bases are Martha White's Gluten Free Muffin Mix and Gluten Free Bisquick. You can be as creative as you want - making banana, blueberry or pumpkin muffins. Muffins are easily made ahead of time and can even be frozen for future meals.

Protein shakes & smoothies

On days when I feel like skipping such an important meal, especially for those with acid reflux, I opt for a smoothie or protein shake instead. Gluten free, fast and full or protein these breakfast shakes are amazing. My favorite is the Butterfinger Breakfast Shake. Another great option is this Pumpkin Protein Smoothie from Health Central.


Omelets are another naturally gluten free breakfast. To make this standard breakfast fare a little healthier, you can substitute egg whites for eggs, and add tons of your favorite veggies to the omelet. Check out my Spinach and Cheese Omelet.

Jennifer Mitchell Wilson
Meet Our Writer
Jennifer Mitchell Wilson

Jennifer Mitchell Wilson is a dietitian and mother of three girls. Two of her children have dealt with acid reflux disease, food allergies, migraines, and asthma. She has a Bachelor of Science in dietetics from Harding University and has done graduate work in public health and nutrition through Eastern Kentucky University. In addition to writing for HealthCentral, she does patient consults and serves on the Board of Directors for the Pediatric Adolescent Gastroesophageal Reflux Association.