Healthy Gluten-Free Breakfast Foods

A gluten-free breakfast can be just as tasty and fulfilling as any other morning meal. Gluten products are those made from wheat, so you will have to find non-wheat-based products to construct your meal. Remember, though, that any healthy breakfast should offer a combination of carbohydrates, fat, protein and fiber.

Eggs

Eggs are a versatile breakfast food that contain 13 essential nutrients, as well as protein, choline, folate, iron and zinc. Additionally, one egg contains just 70 calories. Despite negative publicity about cholesterol content, the yolk is the most nutrient-dense part of the egg and should not be avoided. In fact, a study conducted by researchers at Harvard University that was published in the "Journal of the American Medical Association" in 1999 reviewed egg consumption in more than 100,000 men and women. The study found that eating eggs was unlikely to contribute to heart disease and stroke in healthy individuals. Nonetheless, most experts recommend that individuals who are watching their cholesterol limit themselves to one egg yolk a day---and as many egg whites as they want. Eggs can be prepared in a number of ways, such as poaching, scrambling, frying, microwaving, soft-boiling and hard-boiling, making them healthy and convenient.

Grains

There are many types of grains that can be consumed for breakfast for those on a gluten-free diet, including a number of cereals on the market. Be careful not to rely solely on the ingredients list when looking for wheat-based ingredients, as some cereals may be processed in facilities that contain wheat products. Look for a clear "gluten-free" label on the front of the cereal box. You can also indulge in other healthy grains, including gluten-free versions of oatmeal, muffins, bread, waffles, buckwheat pancakes and bagels.

Dairy

Most dairy products are gluten-free and are excellent breakfast choices. Dairy made from whole milk is higher in saturated fat and calories, so choose reduced-fat and fat-free varieties when possible. Healthy breakfast dairy foods include skim milk, reduced-fat cheeses and yogurt. Be sure that the yogurt does not contain any type of granola or other wheat-based product.

Meats

While many processed meats are high in fat and sodium, choosing lean varieties can be part of a healthy, balanced breakfast. Chicken and turkey are excellent choices for breakfast meats. For instance, substitute chicken or turkey sausage for pork sausage. Ham and Canadian bacon are both relatively lean, though they're higher in sodium, so eat them in moderation.

Fruits and Vegetables

Fruits and vegetables provide essential vitamins and nutrients, are low in calories and are extremely versatile. There are so many different types of fruits and vegetables you can eat for breakfast, all of which are gluten-free. Keep in mind that processed fruits (i.e., dried fruits) may contain gluten, so it is best to choose unprocessed whole fruits and veggies.