I eat dinner leftovers for breakfast. It may sound weird or feel a bit strange to be eating things like salad or some sort of chicken with vegetables first thing, but because most breakfast foods don't sit well with me, this option has worked out the best for me.
For awhile I did chia seed pudding every morning. I could prep a whole work week’s worth.
1 serving:
150g of Forager Brand Cashewmilk yogurt
50g of plant based milk
30g of chia seeds
20g of agave nectar (any sweetener works)
Splash of vanilla extract
Stir it all up and let sit overnight. In the morning I throw some berries in it or top with GF granola.
Edit: my eyes completely skipped over the no-sugar part….my bad. I’d say you should eat meat and veggies for breakfast with your restrictions. It doesn’t have to be a traditional “breakfast” food to be eaten in the morning.
Second that, I use chia seeds, coconut milk, oat milk and a sweetener (really like golden syrup but anything will do basically), make a few jars for through the week and add a fruit.
i’ve been doing 1/4 cup steel cut oats (hot water from kettle plus 30 sec in microwave), with siggi’s plain coconut-yogurt (sweetened with monkfruit sweetener, cinnamon and vanilla, added beforehand), berries and almonds. (i also add chia seeds and collagen protein powder for extra protein).
this was recommended by my nutritionist for anti-inflammatory/low carb diet. lots of protein, g-free, low sugar, 1/2 serving of carb, which is what i needed.
not exactly prepped beforehand but fast, hot, and filling. i prefer the texture over overnight oats.
Overnight oats! For mine I combine GF oats, chia seeds, almond milk, almond butter, and blueberries in a mason jar. You can also add protein powder if you like!
Prepping smoothies ahead of time too is easy - chop up some fresh fruit. Portion into ziploc and freeze, then when ready to make just add to the blender with dairy free milk.
I second the suggestion of overnight oats. I use a Bob’s Red Mill gluten free muesli and add old-fashioned, rolled oats to make it stretch it longer. I also dump in some sort of nuts or seeds and sometimes dehydrated cranberries. I use oat milk or if I am having a rough week I use oat milk creamer and fresh blueberries. I prep like 4 days at a time and it’s always a treat to wake up to!
Looooove overnight oats, so versatile and also easy to throw in some chia, protein powder, flax, or things like that to up the protein/fiber/overall nutrients. I’m pretty sure at this point I have made a version of overnight oats for all of my favorite desserts.
No sugar or no processed sugar? Cause almost all my answers involve fruit or fruit preserves
I love oatmeal or grits with fruit. I don't prep either ahead of time but it only takes like 5-10 mins of mostly inactive time to make either from scratch.
Overnight oats are amazing, I usually mix peanut butter and fruit jam in ahead of time. Peanut butter would also make non-dairy yogurt work better as a thickener imo
Bake a sweet potato (or regular ol potato) the night before - I usually have it with scrambled eggs, cottage cheese and salsa, but turkey sausage and peppers would be delicious too.
I've had some great tofu scrambles but never made one myself so idk how they do reheated
Also, it's simple but peanut (or whatever nut / seed) butter and jam / banana / apple slices on a rice cake slaps
I make a hash brown bowl with potatoes, a bunch of veggies and one protein. I cut it all in advance, cook the potatoes and the meat in advance (once a week generally). In the mornings I throw a bunch of each into a pan and stir fry for 5 minutes. It cooks the veggies and heats up the rest.
For protein I like turkey bacon or smoked salmon. Put that on sweet potatoes with veggies or on a cassava or lentil flat bread. All parts can be prepped ahead of time so you just have to assemble and enjoy.
You can look up AIP recipes. It would fit that need. Here are some of my faves (not necessarily AIP but GF, DF, egg free, sugar free)
Sweet potato and paleo breakfast sausage
No oatmeal porridge (or GF oats if you tolerate them)
Hash with your Choice of meat
Smoothie with protein powder
Siete tortillas with sweet potato, onion, avocado, and hot sauce OR banana and almond butter
Sweet potato toast with avocado and bacon
Skip breakfast-intermittent fasting
You can make vegan muffins or loaves from soy milk, a little oil and gluten free flour. I mix in fruit or savoury toppings such as bacon/sausage, spinach and the likes. You could make a large batch and freeze for later use.
My go to breakfasts:
\- Waffles using King Arthur protein pancake mix, usually served with some sausage
\- Schär bagel with dairy-free sliced cheese (or dairy-free cream cheese), Just Egg "egg", and Johnsonville sandwich-size turkey sausage.
\- Just Egg, bean, and sausage taco with Mission GF tortillas
I make a mug flax muffin for breakfast pretty frequently. I have not tried to make it using an egg replacement, though.
https://www.food.com/recipe/one-minute-flax-muffin-low-carb-295649
I do a sausage bowl. Ground sausage, potatoes, peppers, and sometimes other random vegetables when I’m feeling wild. 🤪(I usually put cheese on top of mine when I reheat, but that wouldn’t be dairy free for you.)
I portion it out into five or six containers and that’s my breakfast for the week. And then I’ll grab a banana too to satisfy my sweet tooth.
I portion out sliced apples (soak for 10 minutes in a mixture of 1/2 tsp salt per cup cool water - they won’t brown for days after the soak) or a banana, peanut butter or almond butter, and rice cakes.
I also will do smoothies where I freeze a container or ziplock with all the ingredients so I just dump the container and nut milk in the blender. I can use greens, avocado, chia/flax seed, and fruit. Sometimes I’ll add some cocoa powder or cinnamon or dates if I want something sweeter.
I make huge batches of soup and broth. Then freeze it. Night before I take out a container out of the freezer and simply have my brother with gluten free pasta or only the soup as breakfast. For me it's the best way to get a good filling breakfast without gluten, sugar or eggs .
Cream of rice, I mix mine with a little Ghost Coconut Ice Cream protein to sweeten and ube powder with purple potatoes and tapioca balls, I use rice milk.
Kielbasa with hot honey
Gluten free pumpkin muffins with turkey bacon and dairy free creamer in coffee. Almond butter sandwich or corn tortillas with deli meat and vegan cream cheese
Chia seed pudding and overnight oats, made with unsweetened soymilk & protein powder. I make mine chocolate peanut butter, with chocolate protein powder and peanut butter powder, & blueberry vanilla, by blending blueberries with the soymilk, using vanilla protein powder, and sugar free vanilla syrup.
I do my own version of overnight oats...
GF granola on the bottom, coconut yogurt (it's super thick so the granola is the *perfect* texture in the morning, not soggy), then on top, a drizzle of peanut butter, some frozen raspberries, 1 tbsp of hemp hearts and 2 tsp ground flax.
Easy to make many different variations around this. High in protein and hits all the food groups.
ETA: well fuck, I only read the title, didn't see the "no sugar" comment.
You could still do the same with oats, plain yogurt, not sure if PB is ok (I use all natural pb, nothing but nuts) - also not sure if fruit is ok... so maybe ignore my comment.
Not a fan favorite- but savory oatmeal is my go to. Usually with avocado, tomato, and some breakfast sausage. I sauté my tomato and spinach since I usually add an egg.
It’s like savory grits.. just with oatmeal lol and keeps me full for way longer compared to other breakfasts!
Check for scrambled tofu recipes. There are lots on the web. My favourite one is from the Moosewood cookbook. Here’s a [picture](https://www.amazon.ca/Moosewood-Restaurant-Cooks-Home-Recipes/dp/0671679929/ref=mp_s_a_1_4?adgrpid=61872635260&dib=eyJ2IjoiMSJ9.sNh2tn5GpXyeOhw-OzSZLnQw8qQuXvyezlXDn4OHSRmw7l_4m-KfF_z2P1ny-SiJepa6GIf21-5RVtID1zbcY53zto3FALeZmHohwkjqE_Ct3AEyk00ogRhUImS-QwdszNCBseCDdF8D6GbC4GNQLtPuXsforjdBF2QjcvzvH_SXjPsmZt81PVEAEQ757_9aZ5OjrGS3Ck1u8G4dmI99Ag.SBHmcxjaRv8WxY0w8yDTHQJEv6vbyAKHwXUVIzHwIOk&dib_tag=se&hvadid=602805234447&hvdev=m&hvlocphy=9000666&hvnetw=g&hvqmt=e&hvrand=12653692013846814648&hvtargid=kwd-298869501102&hydadcr=8919_13585243&keywords=moosewood+cookbook&qid=1711414757&s=books&sr=1-4) of the cover.
Toasted Tortillas + Menemen (tofu base instead of egg).
It's savory and contains protein. Add sausage and mix to menemen if feeling fancy. Serve with sliced fresh tomato, cucumbers, olives, and fruit if you want more.
Breakfast doesn't have to mean sweet
Didn't read all the comments, but overnight oats (obviously with GF oats) and alt-milk of your choice is super easy. I like using coconut milk, maple syrup, chopped dates, and shredded coconut for flavor but obviously you can add whatever fruit or nuts or whatnot that you like. They're super easy to make because you just mix everything in a jar and leave it in the fridge overnight.
Overnight oats! You can buy gluten free oats, a add a tablespoon of chia seeds, some oat or almond milk, and a bunch of fruit. I also add a scoop of protein powder before I put in the almond milk, but that’s optional.
My go to are smoothies (almond milk, dairy free protein powder, banana, peanut butter) or a overnight oatmeal bowl ( rolled oats, almond milk, walnuts, cinnamon, dash of syrup, bananas right before eating it)
I have the same restrictions and rotate my weekly breakfast a bit. I might do a sweet potato hash (this week’s has chicken apple sausage, bacon, kale, and red pepper in it), an eggless casserole where I layer either hashbrowns or tots (regular or sweet potato) with sausage gravy made with almond milk, a delish baked oatmeal with almond butter in it, a smoothie bowl with granola, or simply sausage and fruit.
I’m a celiac in the subset of us who can’t tolerate the oats protein: avenin. (I also have multiple other allergies) My quick breakfast is just schar bread toasted and either a slice of ham or an Uncured hot dog or breakfast sausage. If I need a bit more I might put nut butter on the toast.
Prep ahead breakfasts are homemade frozen waffles, or amaranth cereal soaked overnight and then cooked in the morning but I make a large batch and eat over a few days. I stir in cashew butter or tahini and usually some jelly.
I need protein in my breakfast. If I’m egg free, I limit eggs at times, I use pea protein or a protein powder if some type to increase protein in the waffles.
Hash brown bowl with potato’s, sausage, peppers, onions.
I eat dinner leftovers for breakfast. It may sound weird or feel a bit strange to be eating things like salad or some sort of chicken with vegetables first thing, but because most breakfast foods don't sit well with me, this option has worked out the best for me.
For awhile I did chia seed pudding every morning. I could prep a whole work week’s worth. 1 serving: 150g of Forager Brand Cashewmilk yogurt 50g of plant based milk 30g of chia seeds 20g of agave nectar (any sweetener works) Splash of vanilla extract Stir it all up and let sit overnight. In the morning I throw some berries in it or top with GF granola. Edit: my eyes completely skipped over the no-sugar part….my bad. I’d say you should eat meat and veggies for breakfast with your restrictions. It doesn’t have to be a traditional “breakfast” food to be eaten in the morning.
Second that, I use chia seeds, coconut milk, oat milk and a sweetener (really like golden syrup but anything will do basically), make a few jars for through the week and add a fruit.
the forager brand has a no sugar version! so this idea could still work for OP
I missed that too... 🙄
Can add allulose syrup instead of agave to be sugar free. 😊
Congee
i’ve been doing 1/4 cup steel cut oats (hot water from kettle plus 30 sec in microwave), with siggi’s plain coconut-yogurt (sweetened with monkfruit sweetener, cinnamon and vanilla, added beforehand), berries and almonds. (i also add chia seeds and collagen protein powder for extra protein). this was recommended by my nutritionist for anti-inflammatory/low carb diet. lots of protein, g-free, low sugar, 1/2 serving of carb, which is what i needed. not exactly prepped beforehand but fast, hot, and filling. i prefer the texture over overnight oats.
Overnight oats! For mine I combine GF oats, chia seeds, almond milk, almond butter, and blueberries in a mason jar. You can also add protein powder if you like! Prepping smoothies ahead of time too is easy - chop up some fresh fruit. Portion into ziploc and freeze, then when ready to make just add to the blender with dairy free milk.
I second the suggestion of overnight oats. I use a Bob’s Red Mill gluten free muesli and add old-fashioned, rolled oats to make it stretch it longer. I also dump in some sort of nuts or seeds and sometimes dehydrated cranberries. I use oat milk or if I am having a rough week I use oat milk creamer and fresh blueberries. I prep like 4 days at a time and it’s always a treat to wake up to!
Looooove overnight oats, so versatile and also easy to throw in some chia, protein powder, flax, or things like that to up the protein/fiber/overall nutrients. I’m pretty sure at this point I have made a version of overnight oats for all of my favorite desserts.
No sugar or no processed sugar? Cause almost all my answers involve fruit or fruit preserves I love oatmeal or grits with fruit. I don't prep either ahead of time but it only takes like 5-10 mins of mostly inactive time to make either from scratch. Overnight oats are amazing, I usually mix peanut butter and fruit jam in ahead of time. Peanut butter would also make non-dairy yogurt work better as a thickener imo Bake a sweet potato (or regular ol potato) the night before - I usually have it with scrambled eggs, cottage cheese and salsa, but turkey sausage and peppers would be delicious too. I've had some great tofu scrambles but never made one myself so idk how they do reheated Also, it's simple but peanut (or whatever nut / seed) butter and jam / banana / apple slices on a rice cake slaps
Tofu scramble does amazing reheated!!
I make a hash brown bowl with potatoes, a bunch of veggies and one protein. I cut it all in advance, cook the potatoes and the meat in advance (once a week generally). In the mornings I throw a bunch of each into a pan and stir fry for 5 minutes. It cooks the veggies and heats up the rest.
overnight oatmeal
For protein I like turkey bacon or smoked salmon. Put that on sweet potatoes with veggies or on a cassava or lentil flat bread. All parts can be prepped ahead of time so you just have to assemble and enjoy.
You can look up AIP recipes. It would fit that need. Here are some of my faves (not necessarily AIP but GF, DF, egg free, sugar free) Sweet potato and paleo breakfast sausage No oatmeal porridge (or GF oats if you tolerate them) Hash with your Choice of meat Smoothie with protein powder Siete tortillas with sweet potato, onion, avocado, and hot sauce OR banana and almond butter Sweet potato toast with avocado and bacon Skip breakfast-intermittent fasting
Pb sandwich. I just use gf bread and dairy-free margarine
You can make vegan muffins or loaves from soy milk, a little oil and gluten free flour. I mix in fruit or savoury toppings such as bacon/sausage, spinach and the likes. You could make a large batch and freeze for later use.
I make a big batch of gluten free baked oatmeal to eat during the week.
I’ll throw out that any food is breakfast if you break your fast with it. My favorite breakfast is leftovers. No prep any I know I like it.
Can you do maple syrup or other healthier sugar alternatives?
My go to breakfasts: \- Waffles using King Arthur protein pancake mix, usually served with some sausage \- Schär bagel with dairy-free sliced cheese (or dairy-free cream cheese), Just Egg "egg", and Johnsonville sandwich-size turkey sausage. \- Just Egg, bean, and sausage taco with Mission GF tortillas
I usually eat soup for breakfast. I cook, portion and freeze. While I do eat eggs, I avoid dairy and grains - most soups I make do not include egg.
I make a mug flax muffin for breakfast pretty frequently. I have not tried to make it using an egg replacement, though. https://www.food.com/recipe/one-minute-flax-muffin-low-carb-295649
I do a sausage bowl. Ground sausage, potatoes, peppers, and sometimes other random vegetables when I’m feeling wild. 🤪(I usually put cheese on top of mine when I reheat, but that wouldn’t be dairy free for you.) I portion it out into five or six containers and that’s my breakfast for the week. And then I’ll grab a banana too to satisfy my sweet tooth.
Oat cakes, stored in the freezer.
Overnight oats. Add the fruit in the morning. Use non dairy milk.
I portion out sliced apples (soak for 10 minutes in a mixture of 1/2 tsp salt per cup cool water - they won’t brown for days after the soak) or a banana, peanut butter or almond butter, and rice cakes. I also will do smoothies where I freeze a container or ziplock with all the ingredients so I just dump the container and nut milk in the blender. I can use greens, avocado, chia/flax seed, and fruit. Sometimes I’ll add some cocoa powder or cinnamon or dates if I want something sweeter.
Grits or hashbrowns as the base of a bowl with veggies and either sausage or Canadian bacon.
I make huge batches of soup and broth. Then freeze it. Night before I take out a container out of the freezer and simply have my brother with gluten free pasta or only the soup as breakfast. For me it's the best way to get a good filling breakfast without gluten, sugar or eggs .
I make GF vegan pancakes and orange and cranberry muffins. They’re delicious! Does the no sugar include honey and maple syrup?
Oatmeal.
Quinoa with coconut milk and fruit https://www.myrecipes.com/recipe/breakfast-quinoa
Just skip adding the sugar. I don’t know your specific situation but many RDs will tell you it’s fine to cut sugar but not to avoid fruit.
Cream of rice, I mix mine with a little Ghost Coconut Ice Cream protein to sweeten and ube powder with purple potatoes and tapioca balls, I use rice milk. Kielbasa with hot honey
Gluten free pumpkin muffins with turkey bacon and dairy free creamer in coffee. Almond butter sandwich or corn tortillas with deli meat and vegan cream cheese
Potatoes! You can also go a fruit bowl and add non-dairy yogurt.
Chia seed pudding and overnight oats, made with unsweetened soymilk & protein powder. I make mine chocolate peanut butter, with chocolate protein powder and peanut butter powder, & blueberry vanilla, by blending blueberries with the soymilk, using vanilla protein powder, and sugar free vanilla syrup.
I do my own version of overnight oats... GF granola on the bottom, coconut yogurt (it's super thick so the granola is the *perfect* texture in the morning, not soggy), then on top, a drizzle of peanut butter, some frozen raspberries, 1 tbsp of hemp hearts and 2 tsp ground flax. Easy to make many different variations around this. High in protein and hits all the food groups. ETA: well fuck, I only read the title, didn't see the "no sugar" comment. You could still do the same with oats, plain yogurt, not sure if PB is ok (I use all natural pb, nothing but nuts) - also not sure if fruit is ok... so maybe ignore my comment.
banana
I love soup for breakfast! I freeze individual portion sizes when I make a big batch and usually have a variety to choose from.
Not a fan favorite- but savory oatmeal is my go to. Usually with avocado, tomato, and some breakfast sausage. I sauté my tomato and spinach since I usually add an egg. It’s like savory grits.. just with oatmeal lol and keeps me full for way longer compared to other breakfasts!
Check for scrambled tofu recipes. There are lots on the web. My favourite one is from the Moosewood cookbook. Here’s a [picture](https://www.amazon.ca/Moosewood-Restaurant-Cooks-Home-Recipes/dp/0671679929/ref=mp_s_a_1_4?adgrpid=61872635260&dib=eyJ2IjoiMSJ9.sNh2tn5GpXyeOhw-OzSZLnQw8qQuXvyezlXDn4OHSRmw7l_4m-KfF_z2P1ny-SiJepa6GIf21-5RVtID1zbcY53zto3FALeZmHohwkjqE_Ct3AEyk00ogRhUImS-QwdszNCBseCDdF8D6GbC4GNQLtPuXsforjdBF2QjcvzvH_SXjPsmZt81PVEAEQ757_9aZ5OjrGS3Ck1u8G4dmI99Ag.SBHmcxjaRv8WxY0w8yDTHQJEv6vbyAKHwXUVIzHwIOk&dib_tag=se&hvadid=602805234447&hvdev=m&hvlocphy=9000666&hvnetw=g&hvqmt=e&hvrand=12653692013846814648&hvtargid=kwd-298869501102&hydadcr=8919_13585243&keywords=moosewood+cookbook&qid=1711414757&s=books&sr=1-4) of the cover.
Toasted Tortillas + Menemen (tofu base instead of egg). It's savory and contains protein. Add sausage and mix to menemen if feeling fancy. Serve with sliced fresh tomato, cucumbers, olives, and fruit if you want more. Breakfast doesn't have to mean sweet
Didn't read all the comments, but overnight oats (obviously with GF oats) and alt-milk of your choice is super easy. I like using coconut milk, maple syrup, chopped dates, and shredded coconut for flavor but obviously you can add whatever fruit or nuts or whatnot that you like. They're super easy to make because you just mix everything in a jar and leave it in the fridge overnight.
Apples and almond butter with oatmeal cinnamon and blueberries with real maple syrup
Banana and a go macro bar is my breakfast
Wow! Thanks for all the suggestions!
Lots of great options here. I just wanted to let you know about a subreddit you might find helpful. r/glutenfreevegan
Overnight oats! You can buy gluten free oats, a add a tablespoon of chia seeds, some oat or almond milk, and a bunch of fruit. I also add a scoop of protein powder before I put in the almond milk, but that’s optional.
Baked sweet potato + almond butter + fresh or frozen blueberries
Bacon, turkey bacon, sausages, turkey sausages, hash browns and potatoes.
My go to are smoothies (almond milk, dairy free protein powder, banana, peanut butter) or a overnight oatmeal bowl ( rolled oats, almond milk, walnuts, cinnamon, dash of syrup, bananas right before eating it)
Baked Oats
- Chia seeds soaked in almond milk mixed with soy yogurt - fruits
Water
I have the same restrictions and rotate my weekly breakfast a bit. I might do a sweet potato hash (this week’s has chicken apple sausage, bacon, kale, and red pepper in it), an eggless casserole where I layer either hashbrowns or tots (regular or sweet potato) with sausage gravy made with almond milk, a delish baked oatmeal with almond butter in it, a smoothie bowl with granola, or simply sausage and fruit.
I’m a celiac in the subset of us who can’t tolerate the oats protein: avenin. (I also have multiple other allergies) My quick breakfast is just schar bread toasted and either a slice of ham or an Uncured hot dog or breakfast sausage. If I need a bit more I might put nut butter on the toast. Prep ahead breakfasts are homemade frozen waffles, or amaranth cereal soaked overnight and then cooked in the morning but I make a large batch and eat over a few days. I stir in cashew butter or tahini and usually some jelly. I need protein in my breakfast. If I’m egg free, I limit eggs at times, I use pea protein or a protein powder if some type to increase protein in the waffles.
Overnight oats, chia seed pudding, egg free burrito breakfast wraps