Breakfast Recipes: Gluten, Dairy, and Soy free (without sacrificing the taste)
One of the number one requests I get from people is recipes: ones that work for their specific needs AND for their tastebuds.
As someone who is incredibly boring when it comes to food, I’ve been making it more of a priority to provide options for people so that they can find JOY in making changes in their nutrition. The plot twist? I’ve actually been having way more fun that I thought I was going to. This week I’m sharing a few of my favorite recipes so that you can try them too!
Protein Packed Quinoa Breakfast Bowl
Ingredients:
1/2 cup cooked quinoa
1/2 cup unsweetened almond milk
1/4 cup fresh berries (e.g., blueberries, strawberries)
1 tablespoon almond butter or sunflower seed butter
1 tablespoon chia seeds
1 teaspoon honey or maple syrup (optional)
Dash of cinnamon
Instructions:
In a microwave-safe bowl, combine cooked quinoa and almond milk.
Microwave for 1-2 minutes until warm.
Stir in almond butter, chia seeds, and honey (if desired).
Top with fresh berries and a dash of cinnamon.
Mix everything together and enjoy.
Nutrition Facts (approx.):
Calories: 350
Protein: 9g
Carbohydrates: 50g
Fat: 13g
Fiber: 7g
Banana Protein Pancakes
Ingredients:
2 ripe bananas
2 large eggs
1/4 cup almond flour
1/4 cup protein powder (plant-based)
1/2 teaspoon baking powder
1/2 teaspoon vanilla extract
Dash of cinnamon
Instructions:
Mash the bananas in a bowl.
Add eggs, almond flour, protein powder, baking powder, vanilla extract, and cinnamon. Mix until well combined.
Heat a non-stick skillet over medium heat and add a little coconut oil.
Pour small portions of the batter onto the skillet to make pancakes.
Cook until bubbles form on the surface, then flip and cook the other side.
Serve with fresh berries or a drizzle of honey (optional).
Nutrition Facts (approx.):
Calories: 300
Protein: 15g
Carbohydrates: 35g
Fat: 13g
Fiber: 6g
Chia Seed Pudding
Ingredients:
3 tablespoons chia seeds
1 cup unsweetened almond milk
1/2 teaspoon vanilla extract
1 tablespoon honey or maple syrup (optional)
Fresh fruit for topping (e.g., sliced strawberries, kiwi)
Instructions:
Mix chia seeds, almond milk, vanilla extract, and honey (if desired) in a jar or container.
Stir well and refrigerate overnight or for at least 2 hours, stirring occasionally.
Top with fresh fruit before serving.
Nutrition Facts (approx.):
Calories: 200
Protein: 6g
Carbohydrates: 22g
Fat: 10g
Fiber: 11g
Veggie and Turkey Sausage Breakfast Muffins
Ingredients:
6 large eggs
1/2 cup diced bell peppers
1/2 cup diced spinach or kale
1/2 cup cooked ground turkey sausage (ensure it's gluten-free)
Salt and pepper to taste
Instructions:
Preheat the oven to 350°F (175°C) and grease a muffin tin.
In a bowl, whisk the eggs and add diced vegetables, cooked turkey sausage, salt, and pepper.
Pour the mixture into the muffin tin.
Bake for 15-20 minutes or until the muffins are set.
Let them cool before removing from the tin.
Nutrition Facts (approx. per muffin, makes 6):
Calories: 120
Protein: 10g
Carbohydrates: 2g
Fat: 8g
Greek Yogurt Parfait
Ingredients:
1 cup dairy-free coconut or almond yogurt
1/2 cup fresh berries (e.g., raspberries, blackberries)
2 tablespoons chopped nuts (e.g., almonds, walnuts)
1 tablespoon honey or maple syrup (optional)
Instructions:
In a glass or bowl, layer the dairy-free yogurt, fresh berries, and chopped nuts.
Drizzle with honey or maple syrup if desired.
Nutrition Facts (approx.):
Calories: 250
Protein: 7g
Carbohydrates: 25g
Fat: 15g
Fiber: 5g
Nutrition and recipes are the thing that I struggled with most in my hashimotos nutrition plan. I post these to PINTEREST every week but they also come out in my NEWSLETTER each week. If you need more than just recipes and need a whole hashimotos diet or other nutrition plan put together, make sure to CONTACT ME so we can get you set up (if you don’t see what you’re looking for on my COURSE page)!