If you’re someone who’s looking to lose weight or improve your health, or if you’re struggling with Type II diabetes, gluten intolerance, or other health conditions, this blog post on “Keto & Gluten-Free Breakfast Ideas” is a must-read. The keto diet has been shown to have numerous health benefits, from reducing blood sugar levels to improving cholesterol levels, and even slowing down tumor growth.
Meanwhile, going gluten-free can help alleviate inflammation in the body, which can lead to a range of health problems. By combining the two, you can enjoy a healthy, tasty breakfast that not only supports your overall well-being but also satisfies your cravings. So, whether you’re looking for quick and easy breakfast options or more elaborate dishes, this blog post has got you covered. Get ready to transform your mornings with these delicious keto and gluten-free breakfast ideas!
The Ketogenic diet is a great way to lose weight, but it also has health benefits associated with it. For instance, our licensed naturopathic doctors have recommended it for people with Type II diabetes, because it reduces your blood sugar. So, before we dive into some of my favorite recipes, that are keto-friendly and gluten-free, let’s discuss what the “keto diet” is.
The keto diet is a very low-carb, high-fat diet, that has been known to reduce blood sugar, improve blood pressure, cholesterol levels, Alzheimer’s disease, epilepsy, Parkinson’s disease, polycystic ovary syndrome, and it can slow down tumor growth. The keto diet consists of 70% fats, 20% protein, and only 10% carbs.
In addition to being keto-friendly, our licensed naturopathic doctors recommend that our clients go gluten-free. Why? Gluten, a protein found in wheat, barley, rye, and oats (oats were added due to contamination), is a long-chain protein, that is too large to digest, and as a result, it causes inflammation in your body.
After I describe what gluten is, I normally have clients ask, “Well then what can I eat?”. Here are some grains that, according to the Mayo Clinic, are allowed, as they are gluten-free:
The Ketogenic diet is a great way to lose weight, but it also has health benefits associated with it. For instance, our licensed naturopathic doctors have recommended it for people with Type II diabetes, because it reduces your blood sugar. So, before we dive into some of my favorite recipes, that are keto-friendly and gluten-free, let’s discuss what the “keto diet” is.
The keto diet is a very low-carb, high-fat diet, that has been known to reduce blood sugar, improve blood pressure, cholesterol levels, Alzheimer’s disease, epilepsy, Parkinson’s disease, polycystic ovary syndrome, and it can slow down tumor growth. The keto diet consists of 70% fats, 20% protein, and only 10% carbs.
In addition to being keto-friendly, our licensed naturopathic doctors recommend that our clients go gluten-free. Why? Gluten, a protein found in wheat, barley, rye, and oats (oats were added due to contamination), is a long-chain protein, that is too large to digest, and as a result, it causes inflammation in your body.
After I describe what gluten is, I normally have clients ask, “Well then what can I eat?”. Here are some grains that, according to the Mayo Clinic, are allowed, as they are gluten-free:
Additional gluten-free food groups that can be part of a healthy diet include:
Now that we know what keto and a gluten-free diet are, let’s start cooking!
One of my favorite keto and gluten-free breakfast meals is a tofu scramble. Why, because it tastes great, plus you get a great source of protein, minus cholesterol.
Try my tofu scramble below, I promise you won’t be disappointed:
Ingredients ( 10 grams of protein):
Steps:
I like to use any extra parsley as garnishment to my plate and enjoy!
When you are just starting out following a keto and gluten-free diet, I recommend taking things slow, so that you don’t get overwhelmed. Each week add 1 need breakfast idea until you have enough variety in your diet so that you are not eating the same thing every day. Not getting a variety of fresh foods in your diet, can really hurt your gut flora. So don’t meal plan the same meal for 5 days a week.
If you want to meal plan, make sure that you are introducing new foods into your diet daily.
Here is a great breakfast idea for a beginner because it’s easy!
I love gluten-free, lactose-free mozzarella! Check out my Keto-friendly egg omelette.
Ingredients ( 12 grams of protein):
Steps:
If you really want great-tasting eggs, and you want to get more fat in your diet, use bacon fat instead of butter to cook the omelets. Soooo, good!
Finding an easy keto and gluten-free breakfast for the busy mom, or working professional is hard. This was by far, the hardest thing for me when I decided to go gluten-free. I wasn’t sure how I would have time for a nutritious, tasty, hot breakfast while on my way to work. Well, if this sounds familiar, then look no further.
My new “go-to” is bone broth. Why? Because it’s delicious, and the gelatin from the beef bones can seal your leaky gut. It also has a ton of protein and is portable. Let me explain.
I don’t recommend buying pre-made bone broth. From experience, it tastes horrible because you can taste the chemicals needed to preservative it for long shelf life. I make my own bone broth from scratch. It’s super easy, and if you have a slow cooker, you can set it and forget it. Here’s what you will need to get started.
Ingredients:
Steps:
I personally like to leave the bones in the soup and eat the marrow. So delicious!
Note: If you like, you can pour the broth into a coffee mug so you can drink the soup in the car on your way to work.
I know there are a lot of steps, but the process is extremely easy. You are basically throwing all the ingredients into the slow cooker pot. No need to make anything look fancy. Also, by meal prepping on Sunday, you will have a hot, delicious, but more importantly nutritious breakfast Monday through Friday!
Sometimes, cooking is just not an option. I totally understand, between taking the kids to school and being a working mom, it can be hard to get everyone off to school and/or work with a nutritious, gut-friendly meal in their belly.
Having a busy schedule,, for many years, I needed to find a solution to this very problem. Well, I’m excited to share with you one of my “go-to” vegetable smoothies.
Ingredients (makes 2, 10oz drinks. About 15 grams of protein per drink):
Steps:
Make sure that after you blend your drink, consume it within 15mins. Don’t make the drink and let it sit for hours, or even worse overnight. Why? Because the fruits and vegetables will start to oxidize, and you won’t get the full benefit of their enzymes and other nutrients.
Finding a quick and easy Keto and gluten-free friendly vegetarian breakfast is a challenge. Mostly because I’m not a vegetarian or vegan. But I understand and I want to help. Here’s my take on a delicious split pea soup!
Ingredients ( 8 grams of protein)
Steps:
If on the go, pour the soup into a thermos or a mug and sip away!
