G-Free Breakfasts

oatmealIt seems totally unreal that it’s September, doesn’t it? I’m not quite ready for colder weather yet, but here we are.

So it’s a perfect time to think about breakfasts.  We’ve all heard it—breakfast is the most important meal of the day, and gets us off to a good start.  We need energy to study, work, and play!  Many studies have shown improvements in concentration and learning for children who eat breakfast, and starting the day with a healthy breakfast helps adults, too.  As a dietitian, I look for breakfasts that are a good source of fiber and protein, and little or no added sugar.  There are great options from both the regular grocery store and more and more specialty products.


Highest in fiber and protein:

Especially when it gets a little cooler, hot cereals can be a wonderful breakfast. You can cook up a big pot and have it all week, and they freeze well, too.

Cooked grains choices:

  • Buckwheat (kasha)
  • Millet
  • Amaranth
  • Teff
  • Quinoa flakes
  • Oatmeal (certified gluten free, of course)
  • Bob’s Red Mill®: Mighty Tasty Hot Cereal and Creamy Buckwheat

Making cereals healthier:

  • Add in some fresh or frozen fruit!
  • Add in ground flax or chia seed to increase fiber content.

Other options:


  • Greek yogurt with fruit and chia
  • Eggs-Add some spinach, mushrooms, onions, peppers, etc.
  • Leaner, free-range sausage or turkey bacon
  • Garden Lites muffin
  • Artisan Bistro has several options
  • Chia pods®
  • Omelet
  • Yogurt (or coconut or soy yogurt) and flax and/or fruit
  • Leftovers!
  • Breakfast smoothie: handful berries, some kind of protein (yogurt, protein powder) and a handful spinach

More and more, there are a wider range of cereal options. These are g-free, but they’re lower in protein and fiber than the ones above, so they won’t keep you as full:

  • Grits, marked gluten-free
  • Cream of rice marked gluten-free
  • Puffed rice, corn, millet, etc. marked gluten-free
  • Most Chex® Cereals (not Wheat Chex®)
  • Kashi Indigo Morning
  • Gorilla Munch®
  • Buckwheat Flakes
  • Rice Twice®

Did I miss any of your favorites?

I don’t have Cheerios on the list.  General Mill’s has declared that Cheerios is a gluten-free cereal; however, they are not following the “purity protocol” for growing gluten-free oats. Instead, they’re sorting oats at the end. While some batches seem to test below 20ppm, some have been higher. They also are testing “lots” versus individual boxes, which makes it easier to miss patches of contamination.

IMHO, it’s a dangerous precedent when a large company decides to make up their own rules for what they are calling gluten-free, and using a method that isn’t independently and rigorously verified to yield a gluten-free product.

Back to school? I’ve got tips for g-free kids here.

Harris Whole Health offers individual sessions and group classes to help people eat healthier and feel better! Cheryl works with people to feel and look their best with a range of specialties, including Celiac Disease, food allergies, pregnancy, breastfeeding, vegetarian and vegan diets, promoting great health and “whole foods” eating. Let’s get you on your way to achieving your goals. For an appointment with Cheryl Harris, Registered Dietitian and Nutritionist, please click here, email or call 571-271-8742.

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