Want your vegan breakfast to be delicious and healthy - and then gluten-free, too? Don't worry, you don't have to nibble on dry rice cakes or vegetable sticks. You can even conjure up an extensive brunch with sweet and savory treats on the breakfast table with these recipes and still take into account the gluten intolerance of your guests.
- Foods for a gluten free breakfast
- Recipes for vegan breakfast without gluten
- What is gluten?
- Which Wholey products are gluten-free?
Foods for a gluten free breakfast
Anyone who has already dealt with vegan nutrition knows that eggs, ham and milk have no place in it. Unfortunately, avoiding gluten also means avoiding bread and rolls, unless they are available as gluten-free versions.
Whether a product is gluten-free or not can often be easily recognized by the corresponding label. If you have only recently learned of your intolerance or would like to prepare a gluten-free breakfast for a loved one, this list of foods will help you:
Gluten free cereals and pseudo cereals
- Oats only with appropriate labeling!
- Fruits and vegetables, all varieties
- Nuts, seeds and kernels
Recipes for vegan breakfast without gluten
Are you in the mood for a lavish vegan brunch with your loved ones or need ideas for a simple breakfast when you're short on time in the morning? Our breakfast recipes provide you with delicious pancakes at the weekend and porridge or muesli for a quick first meal.
Porridge from pseudo cereals
Need something warm in your belly to get you going in the morning? You can knock up a delicious porridge from millet, quinoa or amaranth. Topped with fresh fruit such as bananas or berries, the gluten-free version is just as good as the original oatmeal. If you want to save time, you can also use flakes instead of whole grains.
Basic recipe for porridge with millet
- 50 g millet
- 250 ml plant based mild
- pinch of salt and cinnamon
- sweetener and toppings of your choice
Bring millet to a boil in plant based milk, simmer for about 10 minutes and let steep for another 10 minutes. Season with cinnamon and salt and add sweetener and toppings.
You know pancakes only with egg and wheat flour? There is another way - vegan and gluten-free. You can easily prepare our recipe for quick pancakes with gluten-free oat flakes, which are previously processed into flour in the blender. Together with Nut-Nougat-Creme without refined sugar your pancakes become a chocolatey treat.
Tip: You were overconfident and made too many pancakes? Just pack them up and you can eat them as a gluten-free snack on the go!
On special occasions, waffles are always an appropriate breakfast. Instead of wheat, we rely on a gluten-free flour blend. Fiber-rich psyllium husks are used as a binding agent.
Recipe for gluten-free waffles
- 200 g gluten-free flour mix
- 150 ml plant based milk
- 50 ml mineral water
- 50 g applesauce
- 1 tablespoon baking poweder (gluten-free)
- 1 tsp psyllium husks
- 1 tsp cinnamon
Mix the flour, baking powder, cinnamon and psyllium husks together well. Then mix the liquid ingredients and add to the dry ingredients. In the meantime, turn on the waffle iron and grease with a little oil. Bake the waffles for a few minutes over medium heat. The quantity is enough for two people.
Tip: Prepare various toppings such as Nut butter, vegan cream and fresh fruit. This way, each person can refine their own sweet breakfast according to taste and hunger.
Nothing is more refreshing and easier than colorful smoothie bowls for breakfast. Use your favorite frozen fruit, veggies and liquid and throw it all in the blender - done. Oops, the smoothie bowl game isn't that easy after all. Often the result is too watery, too thick, too sweet or too sour. With the Wholey Smoothie Bowls the perfect consistency and a super-short preparation time are assured!
Cold days are perfect for warm rice pudding with berry sauce and roasted almonds. Wait a minute, actually every day is perfect for rice pudding. If you let the sweet meal cool down, you've also knocked up a delicious dessert. Stick to our recipe for rice pudding and use seasonal fruits depending on the time of year. Add healthy fat and more bite with walnuts or other nutty toppings.
Gluten-free does not automatically mean healthy. Many ready-made muesli mixtures from the supermarket are packed with sugar - no matter whether with or without gluten. This recipe, on the other hand, brings healthy fiber, healthy fats and vitamins to your breakfast bowl.
Recipe for gluten-free muesli mix:
- 200 g gluten-free rolled oats
- 50 g millet flakes
- 50 g cornflakes (sugar-free)
- 50 g pumpkin or sunflower seeds
- 50 g almonds peeled and halved
- 3 tbsp agave syrup
- dried fruits (e.g. apple pieces, cranberries, pineapple, mango strips)
Mix all dry ingredients together, stir in agave syrup last and store in an airtight container. Enjoy with plant-based yogurt or plant-based drink along with fresh fruit, or use as a topping for your breakfast bowl.
Tropical Chia Pudding
Chia seeds are not only rich in omega-3 fatty acids, fiber and protein, but fortunately also gluten-free. This pudding is super quick to prepare and a refreshing vegan breakfast treat for beginners.
Ingredients for 2 servings
- 30 g chia seed
- 500 ml almond mild
- 1 Tropical Smoothie Bowl
- if needed 1 tbsp sweetener of choice
Stir chia seeds into almond milk and leave to swell for at least 30 minutes, but better overnight. Sweeten if necessary and pour into two glasses or bowls. Prepare Tropical Smoothie Bowl as usual in blender and spread over pudding. Garnish with toppings of choice and start spooning.
Sweet is all well and good - but you need something hearty for breakfast? Instead of scrambled eggs, we serve Tofu Scramble. The vegane protein breakfast is prepared in no time and provides you with high-quality vegetable protein for an optimal start to the day
Tofu Scramble ingredients for 2 servings:
- 200 g tofu
- 4 tablespoons plant based yogurt
- 1 onion
- 2 tbsp oil
- 1/2 tsp turmeric
- 1 tsp yeast flakes
- 1/2 tspKala Namak
- Optional: chives, cocktail tomatoes, spinach, arugula, mushrooms
Squeeze the tofu well between two plates and crumble with your hands. Heat the oil in a frying pan and fry the chopped onion for two minutes until translucent. Add tofu and fry for about five minutes, stirring occasionally. Sprinkle in turmeric and yeast flakes and stir in yogurt. Fry for another 2 minutes or until desired consistency. Finally, season with kala namak and sprinkle with fresh chives. Alternative: Add arugula to the vegan scrambled eggs.
Tip: For more variety, sauté vegetables such as cocktail tomatoes, spinach or mushrooms together with the tofu.
What is gluten actually?
Gluten is a protein of many different types of grains. It is found, for example, in the seeds of wheat, rye or barley and the ancient grains spelt, green spelt, einkorn, emmer and kamut. Gluten is both a binder and a carrier for flavorings and is used in many finished products such as soups, sauces or vegetable broth. But gluten also plays an important role as a gluten in the baking of bread or rolls
Unfortunately, even naturally gluten-free cereals such as oats are not always suitable for sensitives. This is because there is a risk of contamination if the oats come into contact with other types of grain. This can happen both during cultivation and during subsequent processing.
If you suffer from gluten intolerance or celiac disease, a look at the ingredients of convenience foods is essential.
Celiac disease vs. gluten sensitivity
Celiac disease, also known as gluten intolerance, describes a disease in which the ingestion of gluten leads to inflammation of the intestinal mucosa. Symptoms such as diarrhea, skin changes, anemia, osteoporosis, but also allergy symptoms such as fatigue, abdominal pain or joint pain can occur as a result. Deficiency symptoms due to the reduced absorption of nutrients by the intestine are also known symptoms.
The only way to treat it is to strictly avoid all foods containing gluten in order to protect the intestinal mucosa.
Gluten sensitivity, on the other hand, is an over-sensitivity to gluten that manifests itself through symptoms similar to those of celiac disease. In contrast to the intolerance, however, there is no change in the intestinal mucosa. A lifelong renunciation of gluten is therefore not necessary, but a gluten-free diet can alleviate the symptoms for the time being. Later, it can be tested which tolerance level feels good and how low in gluten the diet must therefore be.
Should I give up gluten?
If you do not suffer from celiac disease or gluten sensitivity, there is no reason to avoid foods containing gluten. Spelt, emmer and the like provide a lot of fiber and other nutrients that you should integrate into a balanced diet.
Which Wholey products are gluten-free?
All of Wholey's smoothie bowls and nut butters are completely gluten-free. The Super Porridge, Hot Bowls and all granola varieties contain gluten.
Andersen, V., Menge, D. , Layer, P.: Die „Nicht-Zöliakie-Glutensensitivität“ (NCGS),(2018) In: Arzneiverordnung in der Praxis, Ausgabe 2, https://www.akdae.de/Arzneimitteltherapie/AVP/Artikel/201802/078h/index.php (retrieved 25 April 2022)
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