Gluten-Free Recipes: No-Cook Breakfasts

If you think only of grain-based foods like cereal, donuts, pancakes, toast, oatmeal, and bagels when you envision breakfast, you may wonder what a gluten-free soul can eat. The truth is you don’t have to cut out those day-starter favorites; you just need to find gluten-free versions.

But you may find that you really enjoy other kinds of satisfying foods in the morning, too. For grab-and-go breakfasts, consider yogurt, fresh fruit, dried fruit and nuts, cottage cheese with fruit, or hard-boiled eggs. If you have a few minutes to assemble something for breakfast, try the no-cook recipes that follow.

Strawberry and Yogurt Parfait

Prep time: 5 minutes

Yield: 1 serving

1 cup yogurt, any flavor

1/2 cup gluten-free granola

4 sliced strawberries

  1. In a large glass, layer half the yogurt, half the granola, and half the berries.

  2. Repeat the layers and eat with a spoon.

Per serving: Calories 491 (From Fat 118); Fat 13g (Saturated 3g); Cholesterol 12mg; Sodium 162mg; Carbohydrate 76g (Dietary Fiber 6g); Protein 19g.

Granola that’s not labeled gluten-free is often made with oats that have probably been contaminated with wheat or other glutenous grains in processing. Be sure to use granola that is specifically marked gluten-free.

Pumpkin Pecan Parfait

Prep time: 5 minutes

Yield: 1 serving

1 cup plain yogurt

2 tablespoons pumpkin puree

1/4 teaspoon cinnamon

1/4 cup chopped pecans

1 tablespoon honey

  1. In a small bowl, stir together the yogurt, pumpkin, and cinnamon.

  2. In a large drinking glass, layer half the yogurt mixture, half the pecans, and half the honey. Repeat.

Per serving: Calories 436 (From Fat 228); Fat 25g (Saturated 4g); Cholesterol 15mg; Sodium 174mg; Carbohydrate 42g (Dietary Fiber 5g); Protein 16g.

Banana Split Breakfast

Prep time: 5 minutes

Yield: 1 serving

1 banana

1/2 cup plain Greek yogurt

2 tablespoons 100% fruit preserves

1/4 cup fresh berries

2 tablespoons slivered almonds

  1. Slice the banana lengthwise and place it in a bowl.

  2. Spoon the yogurt onto the banana.

  3. Warm the preserves in the microwave for about 10 seconds. Spoon them over the yogurt and banana.

  4. Top the banana and yogurt with fresh berries and almonds.

Per serving: Calories 357 (From Fat 88); Fat 10g (Saturated 2g); Cholesterol 8mg; Sodium 34mg; Carbohydrate 58g (Dietary Fiber 7g); Protein 14g.

Instead of preserves, warm up a touch of nut butter or your favorite chocolate hazelnut spread and top your banana split breakfast with these decadent alternatives.

Apple, Raisin, and Nut Butter Sandwich

Prep time: 5 minutes

Yield: 2 servings

1 tart apple, such as Granny Smith

4 tablespoons almond or peanut butter

2 tablespoon raisins

  1. Core the apple and slice it into 1/4-inch to 1/2-inch thick rings. Use four slices.

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  2. Spread a tablespoon of nut butter onto each apple slice, like a sandwich.

  3. Top the nut butter with raisins and put a couple of apple slices together — filling on the inside. Make two sandwiches.

Per serving: Calories 274 (From Fat 173); Fat 19g (Saturated 2g); Cholesterol 0mg; Sodium 5mg; Carbohydrate 26g (Dietary Fiber 4g); Protein 5g.

If you don’t end up sharing this breakfast or eating the extra slices of apple right away, you can put them in a small plastic bag with a few drops of lemon juice (so they don’t turn brown). Save them in the fridge, separately from the other sandwich ingredients, or take all the fixin’s with you for a between-classes snack.

Banana Breakfast Tortilla

Prep time: 5 minutes

Yield: 2 servings

2 large brown rice tortillas

4 tablespoons nut butter

1 banana, sliced in half lengthwise

2 tablespoons honey

  1. Warm the tortillas in the microwave for a few seconds on high to soften them. Then warm the nut butter in the microwave for a few seconds.

  2. Spread the nut butter on the tortilla.

  3. Add a banana half to each tortilla.

  4. Top each banana half with 1 tablespoon honey.

  5. Roll up the tortillas and enjoy!

Per serving: Calories 451 (From Fat 195); Fat 22g (Saturated 2g); Cholesterol 0mg; Sodium 165mg; Carbohydrate 62g (Dietary Fiber 5g); Protein 8g.

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