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March 2, 2017

Wheat Free Breakfast Ideas for the Breakfast Lovers

Breakfast is the most important meal of the day. That is not just something we like to say but it is a fact!

Studies have shown that not only breakfast gives you enough energy but it also plays an important role in the weight loss process. Generally speaking, breakfast should be consumed within the first hour of the day to help kick start your metabolism and burn the fat, but it also has to be balanced with enough nutrients.

Some people, however, would like to avoid wheat products like bread, pastries, breakfast cereals, pasta or anything made from wheat flour, as they might be intolerant or just because they dislike them. With that said, the breakfast options might seem limited and not varied, that’s why I have put together some wheat-free breakfast ideas that can be easily prepared at home, yet absolutely delicious, healthy and calorie-controlled!

Here are Right Bite’s top dietitian’s pick for wheat-free breakfast ideas (around 250-300 calories each):

  • 1 cup wheat-free breakfast cereals with 250 ml (1 cup) low fat milk OR 1 cup plain and low–fat yogurt
  • ½ cup cooked millet, made as porridge with 1 cup low-fat milk topped with a handful of berries
  • 2 slices of toast, made from wheat-free flour, topped with 1 tablespoon natural and no added salt and sugar peanut butter with one teaspoon of fruit spread or honey
  • 4 pieces buckwheat crackers/cakes topped with 2 tablespoons low-fat labneh OR low-fat cream cheese with cut-up veggies
  • 170 g of low-fat plain Greek yogurt topped with ¼ cup wheat-free muesli and a handful of berries
  • 2 slices of toast, made from wheat-free flour, topped with ¼ cup of low-fat cottage cheese, and 1 slice watermelon
  • 4 egg whites (made as an omelet cooked in 1 teaspoon vegetable oil) with sautéed vegetables (e.g. mushrooms/tomatoes/spinach) with 4 whole-grain rice cakes
  • Homemade Banana & Peanut Butter Smoothie Using a blender, add all ingredients together to make a smoothie: ¼ cup plain and low-fat yogurt + 1 cup low-fat milk + 1 medium banana + 1 teaspoon honey + 1 teaspoon peanut butter with no sugar and salt added
  • 1 bowl fresh fruit salad without juice topped with 1 cup low-fat yogurt with 1 tablespoon of shaved almonds
  • ¾ cup cooked fava beans (Foul Moudammas) with 1 teaspoon oil, mixed with diced tomatoes and onion served with 1 slice of toast, made from wheat-free flour
  • ¾ cup cooked quinoa (made with 1 cup almond milk), topped with 1 tablespoon raisins/dried cranberries and chopped walnuts
  • ½ avocado (pitted), topped with 1 whole egg and oven-baked for around 20 minutes
  • ½ baked potato topped with ¼ cup of low-fat cottage cheese, served with sautéed mushrooms

Author: Riham Shamseddine, Right Bite Dietitian

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