Bread, pastries, and cereals are taboo with a gluten-free breakfast . So if you are not allowed to eat gluten, you will be faced with a big challenge at the most important meal of the day. To ensure that enjoyment is not neglected, we show how you can easily have breakfast with celiac disease:
What is gluten?
Gluten is a natural protein found in various grains. Cereals containing gluten include:
- Wheat
- Rye
- Spelt
- Barley
- Green core
- Commercial oats
- Einkorn
- Bulgur
- Couscous
- Bucket
- Kamut
- Triticale
Consequently, all products in which this grain is found are counted as gluten-containing foods. These include, for example, baked goods such as bread, cakes, or biscuits, cereals, and pasta , but also seitan , which is often used as a meat substitute.
The special thing about gluten is that it forms a sticky mass in combination with water and thus ensures that the dough for bread, pastries, and pasta holds together. For this reason, the natural protein is also called gluten protein.
Since gluten-free cereals lack this property, the baked goods often do not become as juicy and airy as with conventional flour.
The difference between celiac disease, wheat allergy, and gluten sensitivity
Celiac disease
Celiac disease is a disease of the gastrointestinal tract that is due to gluten intolerance. It is characterized by inflammation of the intestinal mucosa and allergy symptoms . This means that nutrients are poorly absorbed and often remain undigested in the intestine.
The disease often manifests itself in the form of nausea, vomiting, diarrhea, weight loss, loss of appetite, and fatigue.
The intolerance cannot currently be treated, which is why those affected have to do without gluten for a lifetime .
Wheat allergy
Wheat allergy is a classic food allergy .
Although the symptoms are similar to those of celiac disease , wheat-containing foods must predominantly be avoided. Very often, the allergy triggers respiratory and skin reactions.
Wheat is one of the six main allergens in children . Adults, on the other hand, are less affected, because in most people the allergy disappears by the time they reach school age.
Gluten sensitivity
Unlike celiac disease and wheat allergy, you do not have to do without gluten or wheat completely with a gluten sensitivity .
However, the symptoms are similar to those of celiac disease, although not as severe. Often, gluten or wheat sensitivity is accompanied by headaches, fatigue, and numbness in the limbs.
Ingredients in gluten-containing foods are believed to activate the immune system. However, the actual cause of this has not yet been researched.
Since the symptoms alone can hardly tell what form of intolerance it is, it always makes sense to consult a doctor .
Regardless of which of the three is involved, one thing is certain: gluten or wheat should be avoided to improve symptoms.
Diagnosis: Celiac disease – what to do?
For many, the diagnosis of celiac disease means one thing above all else: renunciation. The change in diet can be a big challenge, especially at the beginning, , because cereal products are a big part of our diet . Suddenly, not only bread, pasta, and pastries disappear, but also many sauces, sausages, and ready meals containing gluten as a binding agent.
Anyone suffering from celiac disease must definitely deal more intensively with their diet, and that takes time and patience.
We state: In any case, gluten-containing cereals and their products are to be avoided . This ranges from bread and pastries to pizza, pasta, and beer to cereals, bars, cakes, and biscuits.
You should check the following products for their gluten content, as gluten is often used in their production: gnocchi, croquettes, potato porridge preparation, dairy products, sausages, sweets and snacks, soups, sauces, canned fish, ready-made creams, and drinks.
But there is hope, because with the awareness of celiac disease and gluten sensitivity, the demand for gluten-free foods has risen sharply and many companies are already offering alternatives for those affected.
Breakfast with celiac disease
Breakfast is not only the most important meal of the day, but also probably the most gluten-containing . Whether bread, cereal, breakfast porridge, or pancakes, gluten is everywhere.
So that you don't miss out on enjoyment while having breakfast with celiac disease, we present the best gluten-free breakfast alternatives . And you don't even have to do without your breakfast classics.
Bread and cereal despite celiac disease
If you eat gluten-free, you don't have to do without breakfast favorites such as bread and oatmeal.
In the meantime, the supermarket shelves offer plenty of choices for the strict diet. It is important to ensure that the food is labelled as gluten-free and thus free of contamination.
For bread without gluten , a mixture of nut and seed flour is usually used. Nutrient-rich seeds and oilseeds are also often found in these baked goods.
And you don't have to do without your cereal or porridge , because their main ingredient, oats, is actually gluten-free.
However, if it is grown in fields where cereals containing gluten have previously been grown, it may no longer be labelled as gluten-free.
Since gluten-intolerant breakfast fans should not be denied our delicious mueslis and porridges, you will find a wide range of gluten-free products with us .
During the production process of these products, we pay close attention to the separation from other cereal-containing products so that enjoyment can also be in the foreground during breakfast with celiac disease.
Gluten-free vitamin bombs
Celiac disease or another form of gluten intolerance is often also an opportunity to eat healthier. Among other things, fruit is at the top of the list of gluten-free foods .
However, this only applies to fresh, unprocessed fruit or the frozen version. Once the vitamin bombs are processed industrially, gluten-containing ingredients may also be added.
Delicious smoothies and smoothie bowls can be made from fruit in no time . From a berry breakfast smoothie to an exotic smoothie bowl, the possibilities are endless.
Gluten-free toppings for breakfast with celiac disease
Fruit is also a popular cereal and oatmeal topping , adding natural sweetness to your breakfast . At the same time, it provides energy and lets you start the day full of power.
The most important meal of the day can also be wonderfully refined with nuts and seeds , because they are also among the best porridge toppings . Again, it is important to rely on the unprocessed form of the same to ensure that you do not eat gluten.
Animal products without gluten
Milk, eggs, meat, and fish are basically gluten-free . Nevertheless, there are a few things to keep in mind here as well:
Milk and dairy products are only gluten-free in their natural form . Therefore, you can usually enjoy products such as milk, natural yogurt, cream, buttermilk, or quark without hesitation.
The same goes for cheese. For example, you can top your breakfast roll with Gouda, Emmental, Edam, natural cream cheese, mozzarella, and feta.
Caution should be exercised with products that require industrial production steps . These include light and low-fat products or alternatives with fruit or herbs .
So before you reach for dairy and dairy products, you should make sure that they are really gluten-free.
The situation is similar for meat, fish, and eggs . These foods are also guaranteed to be gluten-free only in their natural state . Seasoned, pickled, or ready-to-cook, these products often contain gluten. You should also be careful with sausages. Again, check the ingredients list to exclude gluten.
Recipes for breakfast with celiac disease
Gluten-free breakfast classic
Many of our breakfast recipes are either gluten-free anyway, or they will be if you use gluten-free oatmeal.
One of our gluten-free favorites is, for example, our Bircher breakfast in a glass. The base is our gluten-free Bircher Porridge, which is considered particularly popular for a reason.
Little tip: If you like it creamy , add a little custard powder and a little more liquid to your oatmeal. This turns it into delicious pudding oats, which are currently very trendy and remind a little of dessert.
Bircher breakfast in a glass
Ingredients
- 30 g Bircher Porridge
- ½ apple
- 3-4 tbsp. yogurt
- 1 tbsp cinnamon
- Milk
Preparation
-
Let the porridge boil briefly with milk or water, turn back the stove and let it steep for about 3 minutes. Then pour into a glass.
-
Cut the apple into cubes and simmer with a little milk and cinnamon until the apple pieces become a little soft.
-
Add a few tablespoons of yogurt, such as Greek or plain yogurt, to the porridge.
-
Finally, add the apple pieces as a 3rd layer to the glass and top with a few cashews.
Video
Nutritional values
Fruity summer breakfast
If you prefer something a little fruity , you should definitely try smoothie bowls. The pureed fruit is very cheerful and tastes wonderfully refreshing, especially in summer.
With our exotic smoothie bowl with chia seeds, you can bring a touch of holiday directly to the breakfast table, and gluten-free too.
Exotic smoothie bowl with chia seeds
Accessories
-
Blender
Ingredients
- 1 mango
- 1 banana
- 200g soy yogurt or other plant-based alternative
- 1 passion fruit (optional)
- 1 tbsp coconut flakes
- 1 tbsp chia seeds
Preparation
-
First peel the mango and banana and then cut both into small pieces.
-
Then add the soy yogurt and half a tablespoon of chia seeds and mix all the ingredients together until a creamy mass is formed.
-
Then put the mixture in a bowl and your smoothie bowl is ready. Now you can decorate them with toppings of your choice, such as chia seeds, coconut flakes, banana, and passion fruit.
Nutritional values
Gluten-free superfood for spooning
Quinoa is not only gluten-free , but is also considered a superfood due to its high-quality nutrients .
Many know the pseudocereal from savoury food and salads. With its slightly nutty note, it also works particularly well in breakfast. The proof: our quinoa porridge with berries.
Recipe: Quinoa porridge with berries
Ingredients
- 70 g quinoa
- 150 ml plant milk
- 2 tbsp agave syrup
- 50 g berries
- 15 g walnuts
Preparation
-
Put the quinoa in a pot with twice the amount of liquid and let the quinoa simmer for about 10 minutes.
-
After 10 minutes of cooking, add the plant drink and the agave syrup to the pot and simmer for another 10 minutes.
-
Once your quinoa porridge is ready and has a creamy consistency, turn off the heat and add the berries and stir in.
-
The best way to taste the quinoa porridge is to add some agave syrup if necessary.
-
As a topping, you can use different nuts; we have taken walnuts here. Coconut flakes are also suitable.
