Even though gluten-free is a buzzword, we all know it isn't really a panacea when it comes to giving your diet a makeover. But for those who need to avoid the wheat (and rye and barley) protein gluten, finding healthy alternatives can be an additional challenge. And that goes especially for the carb-craving that often accompanies a decadent weekend breakfast or brunch. Sure, you could just go for gluten-free pancake mixes and toast bread, but we're interested in morning meals that are as healthful as they are appropriate for gluten intolerance.


We scoured our favorite gluten-free resources and talked to expert Dawn Jackson Blatner RDN, CSSD, LDN to get the lowdown. Read on for some creative and delicious breakfast dishes that everyone (everyone!) can enjoy.


Crustless Quiche

Taking the quiche out of the crust is one quick way to make a healthy and satisfying brunch standard. "Mix cooked quiona, spinach or kale, feta cheese, egg. Pour in muffin tins (misted with cooking spray) and bake 25 minutes," Blatner suggests.


Or try this Martha Stewart recipe[1] .


Polenta

Sure, gluten-free oats exist, but why not try some different bases for your hot cereal? Polenta -- the fluffy Italian cornmeal -- offers something a bit lighter and brighter than glue-y oats. Take a page from this 101 Cookbooks recipe[2] and dress your bowl with fiber-rich nuts and seeds and vitamin-dense fruits and berries. Or go in the savory direction and pull together some polenta with eggs and mushrooms[3] .




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Summer Oatmeal

Another Blatner pick, "summer" oatmeal[4] is cold, but full of fiber-rich, gluten-free oats and delicious, nutrient-packed toppings like cocoa powder, nuts, flaxseed and fruit.


Eggs "Benedict"

Poach your eggs, add a piece of lean ham, a jumble of spinach or a slice of roasted tomato and then put it on top of a roasted portobello mushroom cap instead of an English muffin. Not only will you be making it G-free, you'll also up the protein factor and get a daily dose of antioxidants[5] .




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Tortilla

This Spanish egg dish has all the heft of a grain-based meal without the gluten, thanks to layers of thinly sliced potatoes. Try this veggie-rich recipe[6] , courtesy of Whole Foods for the added carotenoid boost of red peppers and spinach.


Sweet Potato Hash

Even GF-ers need their carb fix in the morning and what better tuber to put in service than the vitamin-rich sweet potato? Try this Paleo-friendly sweet potato hash with eggs[7] from Nom Nom Paleo.




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Eggocado

Egg in a basket is so passé. Tim Feriss' go-to super breakfast[8] consists of half an avocado, baked with an egg. What could be more delicious and more full of heart-healthy polyunsaturated fats from the avo and brain-healthy B-complex vitamins from the egg?


GFers, would you try one of these breakfasts? Tell us what your favorite morning meal is in the comments.





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  • Step 1: Assemble Ingredients


    Stacking storage containers are the key to efficiency for this quick-to-assemble snack, which makes an ideal breakfast. You simply unstack and restack them as you use each ingredient. This saves you the time and hassle of fumbling with lots of different bags, boxes, canisters, etc. and makes both preparation and cleanup a snap. Just pre-load four identical stacking storage bins (glass or non-BPA plastic) with the following ingredients: 1) Your choice of nuts 2) Shaved (not shredded) unsweetened coconut flakes 3) Your choice of seeds 4) Your choice of unsweetened dried fruit (optional) To complete your meal, you'll just need the following ingredients on hand: 5) your choice of fresh fruit or berries 6) some milk-like substance (read on for recommended options) Vary your ingredients over time for nutritional diversity and to take advantage of seasonal ingredients when possible. For best flavor and nutrition (and to avoid potential toxins), use organic ingredients whenever available.




  • Step 2: Start With Fruit


    Rinse the fresh fruit or berries of your choice (in-season when available), then drain or pat dry if necessary. Plop a large handful of berries or other bite-size fruit chunks (about a half cup) into a soup or cereal bowl. (Tip: If you are slicing larger fruits or berries into bite-size pieces, it's easiest to just slice them directly into the bowl.) You can use virtually any fruit, but the following (high in phytonutrients and fiber, and relatively low on the glycemic index) tend to work best in terms of taste and texture: —strawberries —blueberries —raspberries —blackberries —apples —pears —peaches —nectarines —mangoes Bananas can also work in a pinch, but they tend to be more bland and starchy and are lower in many phytonutrients.




  • Step 3: Add Nuts


    Add a handful or so of raw, unsalted nuts (sprouted nuts are fine). Choose organic if possible. You can crush most whole nuts into the bowl using your hands. Chop first or buy nut pieces if you prefer. Some good ones to try: —Walnuts —Pecans —Almonds —Cashews —Hazelnuts —Filberts —Brazil nuts




  • Why Nuts?


    Nuts add protein and healthy fats to your meal, and lower the glycemic index of the fruit ingredients. This makes for lasting energy and hunger-satisfaction and reduces the potential for sugar cravings later in the day. If possible, stick with a single nut at a time. This will make your meal easier to digest, and it will probably taste better, too. You can vary your nut choices week to week for more nutritional variety.




  • Step 3: Add Coconut Flakes


    Add a handful or so of coarse-shaved coconut flakes (available in the bulk or baking section of most markets) to the bowl. You can also used shredded coconut in a pinch, but the larger pieces deliver better texture and chewing satisfaction.




  • Why Coconut?


    Coconut meat adds chewy texture and rich flavor, and delivers a good dose of healthy fats, including medium-chain triglycerides (MCTs), shown to support metabolism and fitness endurance. Coconut also has antimicrobial properties (thanks to an array of beneficial fatty acids) and is rich in dietary fiber.




  • Step 4: Add Seeds


    Add a tablespoon or so of the seeds of your choice. Good options include: —Chia seeds (used here) —Flax seeds (ground) —Sunflower seeds —Sesame seeds —Pumpkin seeds —Hemp seeds Use raw, soaked or lightly roasted seeds if possible.




  • Why Seeds?


    Seeds add crunch, complexity and subtle flavor. They are rich in protein, healthy fats (including omega 3s and fiber, and like nuts, help balance blood sugar to keep hunger at bay for a long time. (Aztec warriors reportedly used chia seeds to fuel themselves through battle.)




  • Step 5: Add Dried Fruit (Optional)


    Add a light sprinkling (about a rounded teaspoon) of the dried fruit of your choice -- but only if you want the extra sweetness and chewiness they add. Look for options that contain no added sugars, preservatives or other ingredients. Suggested options include: —Currants (used here, they are an ideal size and require no chopping) —Raisins —Dried tart cherries —Dried blueberries or cranberries (note: these are hard to find unsweetened) —Dried apricots —Dried figs




  • Why Dried Fruit?


    Dried fruits are full of nutrition and fiber, but also high in concentrated natural sugars. That's why, unless you are an endurance athlete trying to pack in a lot of carbohydrate-based calories, you'll want to use them sparingly. Mixed in with all these other low-glycemic, high protein and good-fat ingredients, they won't cause a big spike in blood sugar, though. And by studding your snack with little hits of intense flavor and chewy sweetness, they help satisfy your appetite and quick-energy needs without setting you up for sugar-and-carb cravings later in the day. Most are rich in fiber and phytonutrients as well as vitamin C, and some, like currants and raisins, are rich in iron.




  • Step 6: Add "Milk"


    Choose from your choice of unsweetened milk or milk-like substance. Pour on just enough to suit your taste and create the level of liquidity you prefer. Options include: —almond or other nut milk —hemp milk —soy milk —rice milk —cow, goat or sheep milk (if you tolerate them well) —yogurt




  • Enjoy!


    That's it! Add a spoon and you are ready to eat. Just put your "quick-trick snack stack" bins back in the cupboard until the next time you get hungry.