How Can You Make Your Gluten Free Breakfast Protein Rich?

Rohit Panwar

With more and more people turning gluten-conscious, the search for nutritious meal options is increasing. High protein gluten free breakfast options are what people have been increasingly looking for. 

As a nutritionist, let me help you come up with some of the best high protein breakfast ideas that are gluten free. I  have included options for vegans 🌱 and vegetarians as well.

21 Excellent Options for a High Protein Gluten Free Breakfast

Gluten is a unifying term for a group of proteins which are found in many grains like wheat, barley, rye etc. Some people are gluten-intolerant and few avoid it for meeting their fitness goals or  for weight-loss.

Whatever your reason might be, here’s a list of quick gluten-free breakfast ideas can come to your rescue:


Edamame, Eggs & Avocado Bowl: Wake Up With This Delicious Mix of Healthful Trio

Edamame beans are green colored young soybeans which are considered a whole protein source. Boil them in salted water before adding to the recipe. 

For this salad bowl, cut avocado and boiled eggs  in small pieces and mix them with edamame beans. Add cucumber, cherry tomatoes, salt, pepper, olive oil, lemon and cilantro. Lastly, sprinkle a handful of roasted sunflower seeds for crunch. 


Tofu & Veggie Scramble: A Simple & Appetizing High Protein Gluten Free Breakfast Without Eggs 🌱

Tofu is basically coagulated soy milk and it has all the 9 essential amino acids. These amino acids are required by the body to make protein. 

For this quick high protein recipe, take sesame oil in the pan and add chopped garlic, onion, ginger, cabbage, carrot and beans. Then mix scrambled or grated firm tofu with it. Add in salt, pepper, cumin powder and finely chopped leeks. 


Bacon, Kale & Sorghum Frittata: Delightful Protein Rich Morning For Gluten Sensitives

Sorghum, a gluten free cereal is loaded with nutrients and has numerous health benefits. It is easy to cook and can be replaced with other grains like wheat, barley, rye etc. 

To begin, cook sorghum with a pinch of salt. Now in a hot pan, saute onion, garlic, kale and bacon. Bacon is an amazing source of high quality animal protein. Now add cooked sorghum, eggs and grated cheese and put in the oven for 20-25 minutes. 


Natto & Sticky Rice: A Fulfilling High Protein Gluten Free Breakfast Without Eggs🌱

This traditional breakfast of Japan is full of natural nutrients including protein. Natto are fermented whole soybeans which have a unique slimy texture.

You can buy natto packs from grocery stores or make them at home, though remember to consume them as fresh as possible.

Put natto on top of your sticky Japanese rice bowl and give it a good stir. Add roasted sesame seeds and chopped leeks for some freshness. 


Greek Yogurt With Oats Granola & Berries: Easy to Make High Protein Gluten Free Breakfast Cereal

Greek yogurt is the strained version of normal yogurt. Since the whey is removed from Greek yogurt it has a thick and creamy consistency. 

This super easy recipe is a perfect breakfast option for busy mornings. Just mix oats granola in the Greek yogurt, add fresh blueberries, roasted hemp seeds, chia seeds and pumpkin seeds.   Finally, mix your choice of natural sweetener like honey or maple syrup to cherish. 


Sorghum & Egg Bowl: Give a Protein Rich Gluten-Free Makeover to Your Breakfast Bowl

This boiled egg and sorghum recipe will provide you protein without any gluten. First cook sorghum with a little bit of salt. 

Take a large salad bowl and combine egg, sorghum, baby spinach leaves, avocado, cherry tomato, cucumber and boiled corn kernels.

For seasoning prepare a salad dressing with olive oil, lemon juice, salt, pepper, garlic powder and freshly chopped coriander. Spread it over your salad bowl and enjoy. 


Black Bean, Tahini & Guacamole Burrito: A Wholesome High Protein Gluten Free Breakfast on the Go🌱

For making this classic burrito recipe, make sure to use corn tortillas instead of wheat ones to avoid gluten.

For this recipe I used canned black beans which are nutritionally rich beans with plenty of protein. You can also boil them at home. 

Spread tahini on your tortilla and add black beans and guacamole. Wrap it and your protein rich gluten free breakfast is ready which is also easy to carry. 


Finger Millet Pancake With Fried Egg: No-Gluten Savory Morning Meal for Protein Lovers 

Finger millet is a type of millet which is loaded with protein and dietary fiber. These healthful tiny seeds are high protein gluten free breakfast cereals. This millet is a popular breakfast option in the Southern part of India where it is known as “Ragi”. 

Make the batter with finger millet flour, curd, eggs, baking powder, kosher salt and garlic powder. Pour the batter on a hot griddle and cook it well on both sides. Serve with fried egg and sour cream as a wholesome breakfast. 


Silken Tofu Green Smoothie: A Plant Based High Protein Breakfast for Weight Loss 🌱

There are various textures of tofu from silken to extra firm. Silken tofu is a soft tofu and it is a perfect option for smoothies. 

For this protein dense and gluten free smoothie, add baby spinach, apple, kiwi, pineapple, silken tofu and ice cubes in the blender and blend until a smooth texture. You can also add natural sweetener according to your taste or preferences. 


Loaded Quinoa: Satisfy Your Taste Buds With This Vegetarian High Protein Gluten Free Breakfast

Quinoa is one of few plant based foods which contains all 9 essential amino acids to be a complete protein source.  This gluten free grain has a neutral taste and easily adopts the savory or sweet taste. 

To make this, boil quinoa with whole milk to give it a creamy texture. Add soaked almonds, cashews and walnuts while boiling. Once done add a mix of roasted seeds like pumpkin seeds, sunflower seeds, flax seeds etc. 

Add dates and raisins and cinnamon in the end. This warm breakfast is especially a perfect option for cold winter mornings. 


Chickpea & Yogurt Waffles: Make These Protein Rich Savory Waffles Without Grains 

Loaded with protein and other nutrients, this savory waffle breakfast will take your morning meal up a notch. 

Mix Chickpea flour with Greek Yogurt, eggs, finely chopped spinach, baking soda and scallions to make a smooth, flowy batter.

Pour the batter on a hot waffle griddle and cook until golden brown. Serve with a dollop of sour cream. 


Protein Rich Seed & Nut Bar: A Power Packed Breakfast for the Action-Packed Day Ahead🌱

Seeds are considered superfoods due to their immense healthfulness. These tiny foods provide you with protein and many other nutrients.  

To prepare the bar, take a mix of different seeds and nuts like  sunflower, pumpkin, sesame, hemp, almonds and cashews etc. and roast them. Add dates and grind them coarsely. Set onto a plate, refrigerate and then cut in any desired shapes. 


Cottage Cheese Salad: Charge Yourself With This Quick Gluten Free Breakfast

Cottage cheese is a dairy product and it is considered as the most protein- rich cheese. Among other cheeses, cottage cheese is also super easy to prepare at home by adding lemon or yogurt in hot milk. 

For this no-cook, no-gluten breakfast take cottage cheese, cherry tomato, cucumber, lettuce leaves in a large salad bowl. Mix olive oil, lemon juice and salt pepper for DIY dressing and spread nicely on your salad. 


Crumbled Tempeh With Amaranth: A Vegan Morning Starter for Gluten Conscious People🌱

Amarnath is an ancient grain which has a similar look and taste as quinoa. Amaranth has an impressive micronutrient profile with anti-inflammatory properties. 

This delightful vegan recipe also contains tempeh, which is a protein dense soy product. Mix crumbled tempeh and cooked amaranth with sauteed finely chopped vegetables. Season with salt and pepper before putting in the plate. 


Cassava Tortilla With Boiled Egg & Ham Salad: Gluten-Free Alternative for Your Regular Wraps

Grown in tropical and subtropical climates, cassava is a native tuber of South America. Cassava roots are gluten-free and it can be used in various ways including making cassava flour. 

For this high protein gluten free breakfast on the go, first make a filling with  ham and boiled eggs with a spoon of mayonnaise, salt, pepper and oregano mix. Spread it generously on your tortilla with a few microgreens and thin cucumber slices. 


Mushroom, Broccoli & Tofu Frittata: High Fiber, High Protein Toothsome No-Gluten Morning Meal 

Prepared with tofu, mushroom and broccoli, this no-grain frittata is high in protein and fiber. You can also make mini savory muffins with the same recipe. 

For the batter mix eggs, tofu, yogurt, salt, turmeric and baking powder. Combine stir fried mushroom and broccoli with the batter and put in the oven for 30-35 minutes or till golden brown. 


Cheesy Veggie Omelet: An Easy Protein Loaded Option for a No-Grain Mornings

Eggs have been part of the human diet for a very long time. Chicken eggs are most commonly used eggs throughout the world which are packed with protein.  

This omelet recipe is loaded with vegetables and cheese, which enhances its fiber and other nutrient contents too. Mix sauteed mushrooms and broccoli in the whisk egg and cheese mix.  Pour the batter on a heavy bottom pan to cook both sides.  


Soft & Fluffy Moonglet:  An Effective High Protein Gluten Free Breakfast for Weight Loss 🌱

Legumes are gluten free and excellent sources of plant based protein. This savory pancake recipe is made of Moong legume. You can use yellow or green moong for this.

Soak lentils for 2-3 hours before using it for recipe. Grind it with a high speed blender with your choice of vegetables like carrot, tomato, onion etc. Add yogurt in the mix and make a smooth batter. 

Season with salt, pepper, turmeric and cumin powder. Add baking powder to make them fluffy.   Serve with coriander dip also known as “Chutney”. 


Corn, Quinoa & Tuna Bowl: A Protein Packed Morning Meal Without Gluten

The versatility of breakfast gives you freedom to add your preferred ingredients for this popular breakfast. This super easy recipe is loaded with many nutritious ingredients including protein. 

Tuna fish is one of the few foods which are considered almost pure protein. Mix cooked quinoa with sauteed corn kernel, zucchini and canned tuna. Pour your choice of seasoning and enjoy before heading for a busy day. 


Salmon, Egg & Avocado Lettuce Wrap: Quick, Delicious & Protein Rich  Morning Meal Without Gluten 

This quick breakfast is free from gluten and the combination of two protein dense foods; egg and salmon. With protein, Salmon also has many other essential nutrients like Omega-3 fatty acid and vitamin B12

Use little olive oil in the pan to toss your salmon slices. Then use the same pan for eggs. Arrange them on washed lettuce leaves with avocado slices. Sprinkle salt and pepper and enjoy. 


Tapioca Pudding With Nuts: Give A High Protein Free of Gluten Treat to Your Mornings 

Made with whole milk, this delicious and comforting breakfast pudding is also a good source of protein. 

Cook pre-soaked tapioca pearls with whole milk. Once tapioca cooked add sugar and then tempered eggs. Cook until it thickens.  After that mix coarsely grounded nuts and vanilla essence before serving. 

With this, I came to the end of my favorite recipes of  high protein gluten free breakfast. I provided a wide range of choices to you by adding plant and animal based options here.  

If you have any other doubt or question regarding these options, write to me in the comment section. I will connect at the earliest to answer it. 

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.