Posts Tagged ‘Gluten free breakfast ideas’

Ask Shelley Case: Gluten-Free Breakfast Cereals

Wednesday, April 11th, 2012

I like to eat cereal for breakfast but now that I am on a gluten-free diet I have to give up so many of my favorite ones. Can you offer some suggestions?


Cereals made with wheat, barley, barley malt extract, barley malt flavoring, or rye are off limits since they all contain gluten. Also,  regular oats are not allowed since they are frequently cross-contaminated with gluten.  But thankfully for everyone on a gluten-free diet there is now a wide variety of  tasty cold and hot gluten-free cereals on the market. It used to be that you could only find these products in health food stores but now more gluten-free cereals are showing up on the shelves of grocery stores. They are also available online from gluten-free specialty stores like,,, as well as a wide variety on or direct from the manufacturer.

Gluten-Free Ingredients
Cereals that are gluten-free and also nutritious can be made from grains such as brown rice, white rice, corn, buckwheat, amaranth, millet, quinoa, sorghum, teff and pure uncontaminated oats. Some may also contain nuts; seeds (e.g., flax, chia, sesame); dried fruits (e.g., raisins, cranberries, apples); or pulse flours (e.g., yellow pea flour).

Pure Uncontaminated Oats
These specialty oats have been grown on fields where wheat, rye or barley have not been grown for a number of years.  They also have  been harvested with dedicated equipment,  processed in dedicated facilities and have  been tested for gluten using very sensitive ELISA tests. The following companies produce these specialty gluten-free oats:

To find out even more information on gluten-free oats see my website:

Focus on Nutrition!
When choosing a gluten-free cereal read the ingredient list and nutrition facts table.  Look for cereals that are low in sugar, sodium, fat and calories; are high in fiber; contains whole grains and are enriched with iron and B vitamins.  Want to see how your favorite gluten-free cereal measures up? Check out my detailed charts comparing various gluten-free cereals on the market in the USA and Canada.

US Chart:

Canadian Chart:

Learn more about whole grains in my free handout called Whole Grains and the Gluten-Free Diet that offers nutrition information, cooking instructions, tips and recipes.

Gluten-Free Product Listing
I have over 3100 gluten-free products listed by company name, product name and package size in my book Gluten-Free Diet: A Comprehensive Resource Guide. In addition to all the products, there is detailed information about the diet including foods allowed and to avoid, meal plans, recipes, cooking hints and substitutions, nutrition information and practical strategies for healthy gluten-free living, a directory of more than 270 companies, resources and much more! See the table of contents at and you can order the book directly at or on

Shakes, Fruits, Yogurt… and More!
If you are looking for some new breakfast ideas that are both tasty and gluten-free, see these ideas. Some of the breakfast ideas are perfect for “eating on the run” for those that don’t have time for preparing breakfast.

WIN-It-Wednesday: Bakery on Main Fiber Power Granola

Tuesday, May 11th, 2010

 Every week BeFreeForMe members contact me and ask if I know of any breakfast ideas that are gluten, dairy and casein free; that taste good; that they can feel good about eating; and most sought after, will keep them filled-up and satisfied until lunch time.

That is why I was thrilled when the good folks over at Bakery on Main contacted me several months ago and let me know they had a new breakfast granola in the making that had a powerful secret…. FIBER!

Made with whole grain gluten-free oats and free of cholesterol and Trans fat, this low sodium gluten, dairy & casein free cereal is my new secret breakfast weapon… Bakery on Main Fiber Power Granola. 

I love that this granola has 9 grams of fiber and is still low in fat. It is perfect stirred up in my favorite fat-free Greek yogurt or eaten by the handful for a breakfast or snack on the run. It comes in two flavors Triple Berry and Cinnamon Raisin.

Michael Smulder’s, the founder of Bakery on Main, started his company with the mission to, “…create products that are good for those of a gluten-free diet, but taste like they aren’t.” I like this man’s philosophy!

In the past, Bakery on Main invited BeFreeForMe members to sign-up for their monthly savings newsletter to get the most updated coupons & specials, as well as a FREE downloadable $1.50 OFF Coupon. If you haven’t done so yet, make sure you sign up to get this coupon soon… availability may be limited!

And lucky us… Bakery on Main has also graciously offered to sponsor this weeks WIN-It-Wednesday on!

Two (yes 2!) LUCKY BeFreeForMe members will receive a Bakery on Main tote bag made from 100% recycled materials, filled with 1 of each full-sized Bakery On Main products… That’s 10 items total!

How can you win?

Reply to this blog and tell us how you take “power” of your gluten-free or allergen-free lifestyle. (Me? I concentrate on the things I can eat and try to find new and interesting recipes ideas for them all!)

All entries must be received by Tuesday, May 18, 2010 at 12:00 Midnight EST.

Good Luck, Keep strong and powerful… and as always,

Be Free!

Ask Shelley Case: Breakfast Ideas You Don’t Want to Skip!

Monday, April 12th, 2010

Q: I’m usually running late in the morning so I often skip breakfast. Can you give me some healthy and quick breakfast tips?

A: I’m sure you have heard that breakfast is the most important meal of the day. It literally means break the fast. In order to jump start your day both mentally and physically you need to fuel your body with food. Healthy breakfast foods provide key nutrients such as protein, iron, B vitamins, carbohydrates and fiber. Many traditional breakfast items are made with gluten-containing grains, especially wheat and barley. But not to worry- there are plenty of great gluten-free breakfast options in the chart below.

The chart includes examples of products from various companies. There are many more products available, especially baked items from gluten-free specialty bakeries across North America. The Gluten-Free Diet: A Comprehensive Resource Guide by Shelley Case, RD, features over 3100 gluten-free products listed by company name, product name and package size and a directory of more than 270 American, Canadian and international companies. The book has a chapter on gluten-free specialty bakeries in North America. It also contains detailed information about the gluten-free diet including safe foods/ingredients and those to avoid; meal plans; recipes; cooking hints; substitutions; nutrition information and practical strategies for healthy gluten-free living and resources. See

Breakfast Idea



Nutrition Facts, Quick Tips & Other Notes

GF cold cereal, milk or yogurt and fresh fruit

Puffed Amaranth

GoGo Quinoa, NuWorld Amaranth, Orgran

Learn more about amaranth at:

Buckwheat Flakes

Arrowhead Mills

For more information about buckwheat see:

GF Corn Flakes

Barbara’s, Barkat, El Peto, Erewhon, Nature’s Path

Regular corn flakes contain barley malt flavoring which is not gluten-free. It is important to purchase brands such as these ones listed that do not contain barley malt.

GF Rice Crisp Cereal

Arrowhead Mills, Barbara’s, Barkat, Erewhon, Kinnikinnick, Nature’s Path, Kellogg’s GLUTEN-FREE Rice Krispies

GF Granola

Bakery On Main, Enjoy Life*, Udi’s, NoNuttin’, Glutenfreeda Foods**

* Enriched with vitamins and minerals.

** Made with pure, uncontaminated GF oats.

Multigrain Cereal

Nature’s Path Mesa Sunrise

Cornmeal, buckwheat, flax and amaranth.

Puffed Quinoa

GoGo Quinoa

To learn more about quinoa and recipes see:

GF hot cereal, milk, dash of cinnamon, brown sugar and sliced fruit


Birkett Mills (Pocono), Cream of the Crop

Cook hot cereals in the microwave in a large bowl so it does not boil over. Add some ground flax to the hot cereal. Flax is an excellent source of fiber and other nutrients.

Cream of Rice

Amy’s Kitchen, Arrowhead Mills, Bob’s Red Mill, El Peto, Lundberg

Choose brown rice for more fiber.

GF Oatmeal

Avena Foods (Only Oats), Bob’s Red Mill, Cream Hill Estates (Lara’s), Gluten-Free Oats, Gifts of Nature, Glutenfreeda Foods, Holly’s Oatmeal, Bakery On Main

These companies produce or use pure, uncontaminated GF oats. For more information about the use of oats see:

Multigrain Cereal

Bob’s Red Mill Mighty Tasty GF Hot Cereal

Whole grain brown rice, corn, sorghum, buckwheat.

Quinoa Flakes

Ancient Harvest, GoGo Quinoa


Bob’s Red Mill, Teff Company

For more information about teff and how to use it see:

Toasted GF bagel, nut butter (e.g., almond, cashew, peanut) or GF low fat cheese spread or melted cheese and a glass of juice

GF Bagels

Udi’s, Gluten-Free Creations Bakery, Glutino, Kinnikinnick, Mariposa Baking Company

Some companies enrich their bagels with vitamins and minerals (e.g., Udi’s, Gluten-Free Creations Bakery, Glutino and Kinnikinnick).

GF muffin, milk or GF yogurt drink

GF Muffins

El Peto, Foods By George, Gluten-Free Creations Bakery, Kinnikinnick,

Make your own muffins from scratch ingredients or buy a GF mix. Freeze in individual plastic zipper bags so you always have one ready for breakfast or a snack.

GF toast with nut butter or GF cheese spread

GF Breads

Celiac Specialties Bakery, El Peto, Ener-G Foods, French Meadow Bakery, Food For Life, Glutino, Kinnikinnick, Mariposa Baking Company, Udi’s, Rudi’s

GF breads taste better toasted. Some breads are enriched with vitamins and minerals (e.g., Ener-G Foods, Gluten-Free Creations, Glutino, Kinnikinnick). Make your own bread from scratch ingredients or buy a GF mix. Here is a recipe for an ancient grains bread using a mixer or bread machine:

Scrambled eggs or an omelet with GF salsa and GF toast

Eggs (fresh or frozen or liquid egg products)

Some frozen or liquid egg products may contain seasonings with hydrolyzed wheat protein which must be avoided on a gluten-free diet. Several brands of salsa contain wheat flour, hydrolyzed wheat protein or barley malt flavoring.

Add chopped peppers (green, orange, red or yellow), green onions and/or broccoli to the scrambled egg or omelet for extra nutrition.

Fruit smoothie with fresh or frozen fruit (e.g., bananas, blueberries, peaches, strawberries), yogurt or milk or non-dairy substitute and honey or other sweetener.

Low or non-fat milk or yogurt

For those with lactose intolerance, a special type of milk that has been treated with lactase enzymes can be substituted for regular milk. Another option is to use a non-dairy substitutes (e.g., almond, potato, rice or soy beverages). Choose brands that do not contain barley malt flavoring. Also look for ones that are enriched with calcium, vitamin D and other nutrients.

For more information about lactose intolerance and suitable products see:

Here’s a recipe for Very Berry Breakfast Shake

Non-dairy beverage

Blue Diamond, Imagine, Pacific Foods, Silk, So Good, So Nice, Vances

The above information was excerpted from Gluten-Free Diet: A Comprehensive Resource Guide by Shelley Case, RD. See

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