Ultimate Keto & Gluten-Free Breakfast Ideas to Energize Your Morning

Keto & Gluten-Free Breakfast Ideas

The word "Keto" using scrabble blocks.

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:

Why Keto & 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:

Gluten-Free Grains

Gluten Free Grains in a Jar. Keto & Gluten-Free Breakfast Ideas
  • Amaranth
  • Arrowroot
  • Buckwheat
  • Flax
  • Gluten-free flours — rice, soy, potato, and bean flours
  • Hominy (corn)
  • Millet
  • Quinoa
  • Rice, including wild rice
  • Sorghum
  • Tapioca (cassava root)
  • Teff

Additional gluten-free food groups that can be part of a healthy diet include:

  • Fruits and vegetables
  • Beans, seeds, legumes, and nuts in their natural, unprocessed forms
  • Eggs
  • Lean, unprocessed red meats, fish, and poultry

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:

Erin’s Protein Packed Tofu Scramble

Tofu and vegetable mix. healthy food. Keto & Gluten-Free Breakfast Ideas

Ingredients ( 10 grams of protein):

  1. 1 Tofu pack
  2. 1/3 bunch of parsley
  3. Vegan Butter ( enough to cover the pan)
  4. 1 Chicken bouillon ( you can substitute for vegetable bouillon)

Steps:

  1. Drain the tofu completely, and pat dry
  2. Crumble the tofu lightly in a large mixing bowl
  3. Finely chop the parsley and add it to the tofu
  4. Smash the chicken bouillon so that it becomes a loose powder and add it to the tofu
  5. Mix all of the ingredients together well
  6. Heat the vegan butter in a non-stick frying pan
  7. Before it browns, add the tofu mixture to the pan and fry for 2-3 mins.

I like to use any extra parsley as garnishment to my plate and enjoy!

Easy keto & gluten-free breakfast ideas for beginners

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!

Momma’s Mozzarella Egg Omelet

Egg Omelet in a plan. Keto & Gluten-Free Breakfast Ideas

I love gluten-free, lactose-free mozzarella! Check out my Keto-friendly egg omelette. 

Ingredients ( 12 grams of protein):

  1. 2 Large Eggs
  2. Pink Himalayan Sea Salt ( to taste)
  3. Black pepper ( to taste)
  4. Gluten-free- lactose-free mozzarella
  5. Tomatoes ( optional)
  6. 1/3 bunch of Parsley
  7. Green Onions
  8. Vegan Butter ( enough for the base of the frying pan)

Steps:

  1. Crack eggs in a large mixing bowl
  2. Add salt and pepper to taste and mix
  3. Finely chop the tomatoes, parsley, and green onions
  4. Add the vegetables to the egg mixture
  5. Heat the frying pan with the butter
  6. Before the butter, browns add the egg mixture. Make sure that the pan is not too hot. I keep the temperature at medium
  7. Tip: The size of the pan does matter. Make sure that the pan is between 9in-10in diameter. I find that’s the best size for me.
  8. Add the mozzarella before you fold the eggs
  9. Fold the eggs once the edges start to brown
  10. Remove pan for heat and serve

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!

Easy keto & gluten-free breakfast ideas for work

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.

Max’s Buried Bone Broth Surprise

3 Variations of Bone Broth. Keto & Gluten-Free Breakfast Ideas

Ingredients:

  1. 4lbs of beef bone ( you can use other bones if you wish)
  2. 3-5 Beef bouillon ( depends on how much flavor you want)
  3. Pink Himalayan Sea Salt ( to taste, but 1 tablespoon is good for me)
  4. Black Pepper ( to taste)
  5. ½ stalk of celery
  6. ½ package of brown mushrooms
  7. 1 lime ( squeezed)
  8. 1 teaspoon of apple cider vinegar
  9. 1 tablespoon of turmeric
  10. 1 ginger finger ( about 1 inch long)
  11. ½ Yellow onion
  12. 3-5 whole Bay Leaves
  13. 5 meal prep containers

Steps:

  1. Season the beef bones with salt and pepper
  2. Line a baking sheet with parchment paper and place the bones on the paper
  3. Place them in the oven for 35-45mins at 400 degrees
  4. Remove the bones and place them in your slow cooker, pour cold water over the bones until the bones are completely covered
  5. Roughly chop all the vegetables and add them to the pot
  6. Add the remaining ingredients to the pot and stir
  7. Close the lid to the slow cooker and set the heat at low for 15 hours. Yes, 15 hours! I normally start this process early on Sunday morning and let the food cook all day.
  8. Once the timer rings, spoon the vegetables out of the soup and discard them. You could also use cheesecloth and a funnel and pour the soup into a large container, to remove all the vegetables from the broth.

I personally like to leave the bones in the soup and eat the marrow. So delicious!

  1. Take the broth and evenly pour some into the 5 containers. I like to freeze 3 out of the 5 broth-filled containers and put 2 of the containers in the refrigerator.

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!

Quick and easy keto breakfast ideas on the go

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.

Coach Erin’s Popeye Smoothie

Keto & Gluten-Free Breakfast Ideas. Green Juice with a green apple, and 2 jars of freshly juiced green leady vegetables, cucumbers, and green apples

Ingredients (makes 2, 10oz drinks. About 15 grams of protein per drink):

  1. 8oz of organic spinach
  2. 1 cup of Almond milk
  3. 1 scoop of Sta Natural Vegan Protein Powder
  4. ½ package of organic blueberries
  5. ½ banana

Steps:

  1. Wash the spinach and blueberries
  2. Pour the Almond milk into the blender
  3. Add the rest of the ingredients and blend for 30 seconds or until smooth

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.

Quick easy keto breakfast vegetarian ideas

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!

Erin’s Simple Split Pea Soup

Split Pea Soup. Keto & Gluten-Free Breakfast Ideas

Ingredients ( 8 grams of protein)

  1. 1 can of split pea soup
  2. 1 vegetable bouillon cube
  3. Pink Himalayan Salt ( to taste)
  4. 3 whole bay leaves
  5. ½ teaspoon of turmeric
  6. 1 cup of water   
  7. Broccoli (optional)                                                                                          

Steps:

  1. Pour water into a pot and bring to a boil
  2. Empty the can of soup into the pot and stir
  3. Reduce the heat to just above a simmer
  4. Add the rest of the ingredients, stir, and cook for 15 mins
  5. Remove the bay leaves and serve

If on the go, pour the soup into a thermos or a mug and sip away!

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The Great Food Divide: Why Healthy Food is Out of Reach

Why are the Less Healthy Food Choices Typically Cheaper?

Why are the less healthy food choices typically cheaper? Picture of Burger and Fries

I remember being a kid and hearing adults talk about food prices and how hard it was to eat healthy because the less healthy food options were so much more affordable. Fast forward to 2022, in the midst of rapid inflation, the same sentiment reigns true almost 30 years later.  

So why are less healthy food choices typically cheaper? Convenience foods and “fast foods” contain corn, as the main ingredient. Corn is a subsidized food meaning that it’s very cheap to grow.  

The negative impact of corn on your body is that corn is considered a GMO food. GMO stands for Genetically Modified Organism.

 

Genetically Modified Organisms are considered unsafe for human consumption. Why? GMO foods have been engineered in a lab to keep the food from being eaten by their natural predators. How is this achieved? A small amount of toxins are injected into the seed of the crop, which yields a crop that has not been devasted by mother nature’s hungry critters. 

So, what does this mean for you and me? This means that by consuming GMO foods you are ingesting small amounts of toxins/ poisons. As you can imagine, over time, this builds up, and some people react more severely to it than others. According to the Center for Food Safety, the unexpected effects and health risks from the exposure to GMO foods include:

  1. Toxicity
  2. Allergic Reactions
  3. Antibiotic Resistance
  4. Immuno-suppression
  5. Cancer
  6. Loss of Nutrition

As you can imagine, when you are buying convenience/fast foods, you aren’t thinking of the long-term effects. We normally are thinking in the moment. 

But I’m sure if the food manufacturers were to put “This product may cause cancer”, the price of those foods would drop substantially because supply and demand tell us that when there is no demand the price is $0. I guarantee that no one could pay you to buy cancer-causing foods.

 

What is the cheapest healthy food?

Cheapest Healthiest Food, Beans. healthy food
Red Kidney and White Beans

Most people think that healthy foods must be expensive. They think of grocery shopping at expensive health food stores like Wholefoods, Sprouts, and Trader Joe’s. But the reality is that there are very reasonably priced healthy food options. 

The cheapest healthy food option I love is beans. Yes, beans. As of April 26, 2022, a 15.25 oz can of Black Beans costs $.72. But just how nutritious are beans? According to Medical News Today, there are 9 main benefits of beans, which are:

  • High in Protein
  • High in Folate
  • High in Antioxidants
  • Improve Heart Health
  • Reduced Risk of Cancer
  • Diabetes and Glucose Metabolism
  • Preventing Fatty Liver
  • Controlling Appetite
  • Improving Gut Health

With all of these amazing benefits, why wouldn’t you want to give them a try? Unfortunately, the typical American diet doesn’t appreciate this food group as it should, and therefore the price is quite cheap. With the abundance of various options, I’ve listed my top 10 favorite beans:

  1. Lima Beans
  2. Kidney Beans
  3. Pinto Beans
  4. Black Beans
  5. Black-eyed Peas ( Don’t let the name fool you, they are beans)
  6. Garbanzo Beans
  7. Cannellini Beans
  8. Navy Beans
  9. Edamame
  10. Lentils

A simple, quick, and easy recipe you can make is hummus. Yes, hummus! My husband loves hummus, and we eat it on a regular basis. But before we start talking about favorite recipes, let’s address the elephant in the room regarding beans. Flatulence. 

Do you remember the old grammar school chant, it goes like this, “ beans, beans, the more you eat them the more you toot, the better you feel”. Why is that? Why do beans cause flatulence, and what can you do so as not to find yourself in an uncomfortable position?

According to The Guardian, “Beans make us fart because they contain sugars and fiber that our bodies have a hard time digesting. When these sugars meet up with the bacteria in our large intestines, it produces gas and so we fart.” 

So how could something nutritious be healthy if our bodies struggle to digest them? Well, if you do not regularly consume beans then your body will lose the ability to digest them. As we age, we no longer have the enzymes necessary to break down the sugars and fiber. 

As a result, as a Certified Wellness Coach, I recommend to my clients that they include beans in their daily diet, especially if you are a vegan or vegetarian, as 1 cup of edamame contains 18.5 grams of protein.

In addition, I always recommend that my clients take enzymes with a meal. Enzymes help break down protein, carbs, and fats. With the high amount of protein in beans, you can clearly see how enzymes can help with the digestive process.

Note: The average adult should get 50-60 grams of protein per day, to maintain a healthy life.   

How do you eat healthy on a low budget?

Eating healthy on a low budget means having fun and getting creative. But you must know the basics of proper nutrition to do so. Here is a list of some very important nutrition guidelines you should take into consideration:

  1. Consume at least 50-60 grams of protein per day
  2. Limit your sugar intake to 32 grams of sugar per day
  3. Consume green leafy vegetables daily
  4. Remove table salt from your diet, and consume Pink Himalayan Sea Salt with iodine
  5. Stay away from foods fried in oil
  6. Stay away from processed foods

To help you get started on your healthy eating journey, here are some of my favorite bean recipes:

 

Garbanzo Avocado Salad

1 (15 ounce) can garbanzo beans, drained
½ cup chopped cucumber
1/4 cup of red peppers
1/4 cup of tomatoes
1/4 cup of parsley
1 tablespoon diced onion
1 avocado, cored and chopped
¼ cup chopped mushrooms
¼ cup mayonnaise
1 tablespoon honey
½ teaspoon prepared mustard
¼ teaspoon lemon juice
½ head iceberg lettuce – rinsed, dried, and shredded

Step 1
In a salad bowl, combine the garbanzo beans, cucumber, onion, avocado, peppers, parsley, mushrooms, and tomatoes.

Step 2
Prepare the dressing by whisking together the mayonnaise, honey, mustard, and lemon juice.

Step 3
Combine the salad mixture and dressing. Toss and serve on a bed of shredded lettuce.

 

Black Bean Breakfast Bowl

2 tablespoons butter
4 eggs, beaten
1 (15 ounce) can black beans, drained and rinsed
1 avocado, peeled and sliced
¼ cup salsa
salt and ground black pepper to taste

Step 1
Heat butter in a small pan over medium heat. Cook and stir eggs until eggs are set, 3 to 5 minutes.

Step 2
Place black beans in a microwave-safe bowl. Heat on High in the microwave until warm, about 1 minute.

Step 3
Divide warmed black beans between two bowls.

Step 4
Top each bowl with scrambled eggs, avocado, and salsa. Season with salt and black pepper.

Vegan Italian Vegetable Soup

2 (14.5 ounce) cans         vegetable broth
1 (28 ounce) can peeled and crushed tomatoes
2 large carrots, coarsely chopped
½ cup frozen green beans
1 stalk celery, thickly sliced
⅓ cup frozen pearl onions
2 cloves garlic, minced
1 tablespoon dried parsley
¾ teaspoon dried basil
1 bay leaf
1 cube vegetable bouillon
½ cup macaroni
1 (15 ounce) can kidney beans, drained
3 small zucchinis, cubed

Step 1
In large saucepan or Dutch oven, bring broth, tomatoes, carrots, frozen green beans, celery, onions, garlic, parsley, basil, bay leaf and vegetable bouillon cube to a boil. Reduce heat. Cover and simmer 15 minutes.

Step 2
Stir in macaroni, kidney beans, and zucchini. Bring soup back to a boil, and then reduce heat to simmer. Cover and cook for 10 to 15 minutes. Remove bay leaf and serve.

If you are looking for more incredible recipes go to, Easy Keto Breakfast Ideas.

Why healthier foods are more expensive?

Tofu and vegetable mix. healthy food. Keto & Gluten-Free Breakfast Ideas
Healthy Foods Cost More?

Healthier foods tend to be more expensive primarily because they are perishable and therefore have a short shelf life. As a result, they require extra care during shipping and while in the grocery stores. 

Healthier foods come from the ground, including various forms of meat, because the animals must eat the foods that come from the earth to grow and be eligible for consumption. No one wants to eat a burger from a sickly, dying cow. 

Below are just a few of the reasons why healthier foods are more expensive:

  1. Seasonality
  2. Natural Disasters and Climate Change
  3. Price of Transportation
  4. Difficult Controlling Crop Yield
  5. Grocery Store Storage Costs
  6. Perishable
  7. No Governmental Subsidies

As you could imagine, if the government is subsidizing the growth of certain crops, such as wheat or corn, then unsubsidized (healthier) crops are at a disadvantage, because they’re automatically more expensive for farmers to produce, which doesn’t incentivize farmers to produce the more expensive crops.

I think it’s important to mention this, farmers are incentivized to plant low-quality,  nutritionally inadequate crops. As a result, the easy-to-store, process, and mass-produce fast/convenience foods yield better margins for farmers, than a ripe watermelon, or spinach.  

So, on your next grocery shopping trip, focus on purchasing fresh produce that is in season, and on sale. That will help keep your costs down, and you can enjoy much better-tasting produce. 

Also, only purchase what you need for a week, so that you don’t over-purchase, and end up throwing, all that delicious, nutritious food in the trash. Did you know that the average family of four throws away $1,600 of produce per year! 

That’s a lot of money, that’s not benefiting you, because it’s literally in the trash.

Don't throw good food away, try some of my fav recipes...

Food Waste. healthy food
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