Skip to Content

Savory Breakfast Ideas – Sugar Free Gluten Free Dairy Free

Savory breakfast ideasgluten free, sugar free and dairy free – great for hearty appetites, that can certainly keep you full longer. If you’re trying to reduce your sugar intake or you just prefer sugar free breakfast recipes, here are a few savory dishes perfect to start your day.

Savory breakfast ideas without sugar, gluten free and dairy free, clean eating breakfast: burritos, skillet casserole, avocado toast or tortilla roll ups.
Healthy sugar free breakfast ideas – gluten and dairy free.

These breakfast ideas are great for anyone (including kids) who is sensitive to gluten and dairy or who simply wants to eat clean, healthier and more varied foods. You can make them in the morning or the day before if you need some gluten and dairy free breakfasts on the go.

When we are used to sweet yogurt, granola, waffles and pancakes, transitioning and thinking of savory sugar free breakfasts can be challenging. But it’s totally doable, the best part is the results – improved energy, digestion, and mood!

Less Sugar Makes A Healthier Breakfast

So what can I eat for breakfast if I’m on a gluten free dairy free and sugar free diet? That’s a question I hear all the time when people transition to this type of diet.

Lowering your sugar intake and eating anti-inflammatory foods can really contribute to improving your overall health.

So put down those store-bought gluten free baked goods because they will always make you overeat. Here are four filling gluten free, dairy free and sugar free savory breakfast ideas to try:

Video: Watch How To Make These Sugar Free Breakfast Recipes (Gluten Free Dairy Free)

If you can’t see the video, try to disable the ad-blocker in your browser.

You can also see the video on my YouTube Channel here.

1. Savory Gluten & Dairy Free Avocado Toast With Sardines

This is one of my favorite sugar free breakfast recipe that is really quick to make. It’s a breakfast for those days when you have salty cravings and you need a filling first meal.

Gluten free dairy free avocado toast made with homemade gluten free buns topped with sardines, red onion and finished with hemp seeds.
Gluten free dairy free avocado toast made with homemade gluten free buns topped with sardines, red onion and finished with hemp seeds.

The rich fatty flavor and texture of this avocado toast helps cut down on the fishy notes of the sardine, turning this simple gluten free dairy free breakfast into something very delicious and filling!

For this I used a homemade gluten free bun (sourdough) that I previously made. I keep them in the freezer. In the morning, I just throw a few buns in the toaster, slice or mush some avocado, and top them with wild sardines (lightly smoked and with olive oil).

Heads up: some are affiliate links & I may receive a small commission from qualifying sales. For more info See This.

2. Cabbage And Rice Breakfast Skillet Casserole 

Simple oven baked breakfast casserole perfect gluten and dairy free savory breakfast. The recipe consists of cabbage, rice, onion, egg and dairy free milk assembled into a skillet and baked.
Rice and cabbage skillet casserole – savory gluten free and dairy free.

I know people who are constantly on the hunt of new sugar free breakfast ideas rather than sweet.

This meatless skillet casserole is made with cabbage instead of traditional potatoes. It has a lot of fibre, healthy fats, less carbs and makes a delicious savory breakfast idea if you are sensitive to nightshades.

The great part about making this breakfast casserole is that everything can be done in one pan. Just start cooking everything on the stove top, and then finish it off as a baked casserole.

Cooking it in an ovenproof non-stick skillet, saves on clean up by allowing transition from stove-top to oven in one pan. This skillet casserole is also a great make ahead sugar free breakfast, you can store slices in airtight containers for future meals.

3. Gluten Free Dairy Free Egg Free Breakfast Burrito 

You can easily prep elements of this savory breakfast idea ahead of time making it a cinch to pull together for an easy weekday breakfast or lunch!

Savory breakfast burrito made with homemade gluten free tortillas filled with cooked mushrooms, rice, chickpeas, sauerkraut, greens and an avocado sauce.
Savory breakfast burrito made with homemade gluten free tortillas filled with cooked mushrooms, rice, chickpeas, sauerkraut, greens and an avocado sauce.

Instead of a regular bean and potato burrito I incorporated some healthy complex carbs, a probiotic rich ingredient (sauerkraut), nutrient rich sprouts and a delicious avocado sauce that provides moisture and enhances all those flavors. For an extra kick I added a drizzle of this sugar free ketchup.

Everything is wrapped up in a healthy gluten free (vegan) tortilla made with flax seeds and sourdough starter.

4. Gluten Free Dairy Free Tortilla Roll Ups With Salmon

Savory smoked salmon, leafy greens and avocado sauce, wrapped in a gluten free tortilla. Enjoy as breakfast or brunch, at home or on the go.
Savory smoked salmon, leafy greens and avocado sauce, wrapped in a gluten free tortilla.

This makes a healthy gluten and dairy free savory breakfast on the go or you can cut the roll ups into pinwheels and serve them as appetizers. Once you have the avocado sauce and the homemade gluten free tortilla ready it only takes a few minutes to assemble. You just need some greens and some wild caught smoked salmon.

Make Any Savory Breakfast With Gluten Free Potato Tortillas

Having a tortilla based breakfast is not a problem anymore. These soft gluten free and egg free potato tortillas are flexible enough to be used for wraps and burritos. You can wrap a chicken salad in them, a chickpea salad or some dinner leftovers and you’re good to go.

The best gluten free tortillas recipe I have ever made! Very thin, soft, chewy and flexible vegan gluten free tortilla wraps - made with leftover mashed potatoes. Make burritos, taquitos, quesadillas, tacos, wraps or roll-ups. These homemade gluten free wraps / tortillas can be warmed, grilled, fried or baked in the oven to make tortilla chips. #gluten free #tortillas #vegan #wraps #cleaneating

More Savory Sugar Free Breakfast Ideas

Cabbage Fritters (Fried or Baked)
Cabbage fritter recipe featuring fresh vegetables like shredded cabbage, onion, carrot battered with egg and a touch of flour, yielding a golden brown top once fried. Flavored with herbs and spices these cabbage fritters can be enjoyed as side dish or appetizer with virtually anything you like. Kids will love them too!
See Recipe
cabbage fritters recipe card
Gluten Free Sourdough English Muffins Recipe (Vegan) + Video
Easy gluten free English muffin recipe made with sourdough starter. You'll have these homemade gluten free English muffins with a nice sour tang in just 30 minutes – perfect for breakfast sandwiches. Crunchy on the exterior and soft inside, these gluten free sourdough English muffins are also dairy free, vegan, yeast free and don't require kneading or special rings for cooking.
See Recipe
gluten free sourdough English muffins
Potato Fritters With Crab Meat
Crispy potato fritters made with shredded potatoes and crab meat perfectly seared with lightly soft centers and crispy exterior. Unlike potato pancakes, no flour is needed in this recipe. They make a delicious appetizer, finger food or can even be served for breakfast. You can make big potato fritters for a side dish, or snack size for nibbles.
See Recipe
potato fritters recipe
Perfect Fluffy Sweet Potato Pancakes
Looking for a delicious and easy-to-make sweet potato pancake recipe? This simple recipe for sweet potato pancakes requires just one bowl and yields fluffy, flavorful pancakes with nutritional benefits. The key to making soft and fluffy sweet potato pancakes is to use a smooth sweet potato puree without adding additional liquid. Easily make them gluten free and dairy free!
See Recipe
sweet potato pancake recipe
Sweet Potato Tortillas (Gluten Free Vegan)
This sweet potato tortillas recipe features cooked mashed sweet potatoes mixed with flour and seasonings to form soft pliable gluten free tortillas that are also vegan friendly. These sweet potato tortillas can be enjoyed as side dish or finger food, you can make burritos, taquitos, quesadillas, tacos, wraps or roll-ups. Kids will love them too!
See Recipe
sweet potato tortillas featured image

From those 3 waffle recipes, try the zucchini waffles with avocado topping, which are are sugar free.

3 Dairy Free Waffles Recipes (Gluten Free) + Waffle Toppings
Gluten and dairy free waffles recipes made 3 ways, sweet or savory with 3 different toppings. Choose between sweet gluten and dairy free pumpkin waffles, banana cinnamon waffles or savory zucchini waffles. Make these gluten free dairy free waffles recipes whenever you need a morning celebration!
See Recipe
Learn how to make healthy waffles from scratch! These 3 simple, fluffy, gluten free belgian waffles recipe ideas will make your breakfast so much more enjoyable. They are easy to make, healthy, gluten-free, dairy-free (no butter, no milk) and refined sugar free

Check out these savory beet pancakes and sweet potato latkes.

Gluten Free Dairy Free Breakfast Ideas Healthier Than Store-bought
Gluten Free Dairy Free Breakfast Ideas (savory and sweet options) for individuals following a clean eating diet or those who are looking for new healthy breakfast ideas to try. These gluten free dairy free breakfast recipes are made with wholesome clean ingredients, and without refined sugar. They are easy and simple to make ahead – great for an elimination diet and even for kids!
See Recipe
gluten free dairy free breakfast recipe ideas

Why Make These Gluten Free Dairy Free Sugar Free Breakfasts

In any case, the whole idea behind these savory breakfast options is that you have the freedom to tailor them to your liking. Unlike with something like cereal, with these savory options you can tweak, chop and change up the ingredients.

  • The mix of protein, veggies, healthy fats and fibre in these sugar free savory breakfast ideas will keep you and your kids full until lunch.
  • These savory breakfasts will prevent you from snacking on something less healthy and make your weight loss easy.
  • You can prepare some of these sugar free breakfasts in advance and take them to-go in your lunch box as well.

More Gluten And Dairy Free Breakfast Recipes

If you try any of these gluten free dairy free sugar free savory breakfast ideas, please feel free to share your opinion or rate them in the comment section!

For more gluten free dairy free breakfast recipes, lunch or dinner ideas check out my gluten and dairy free cookbook.

savory sugar free gluten free breakfasts dairy free
Print Recipe

Savory Breakfast Ideas (Gluten Free Dairy Free And Sugar Free)

Savory breakfast ideas – gluten free, sugar free and dairy free – great for hearty appetites, that can certainly keep you full longer. If you're trying to reduce your sugar intake or you just prefer sugar free breakfast recipes, here are a few savory dishes perfect to start your day: avocado toast with sardines, savory breakfast burrito, tortilla rollups with smoked salmon or cabbage and rice skillet casserole.
Prep Time10 mins
Cook Time30 mins
Assemble in10 mins
Total Time40 mins
Course: Appetizer, Breakfast, Lunch, Snack
Cuisine: DairyFree, Gluten Free
Servings: 2 people
Calories: 250kcal
Author: HealthyTasteOfLife
Pin Recipe Save

Ingredients
 

1. Savory Gluten Free Dairy Free Avocado Toast With Sardines

2. Gluten Free Dairy Free Breakfast Skillet Casserole

  • 6-7 cups shredded cabbage
  • 1 large onion, - chopped
  • 3 medium garlic cloves
  • cup plant milk. - I used homemade hemp milk
  • 1 cup basmati rice, - cooked
  • 3 large or 4 medium eggs, - organic, pasture raised
  • 3 kale leaves, - chopped
  • 1/2 tsp turmeric
  • 1/3 tsp coriander
  • 1/2 tsp Himalayan pink salt
  • 1/2 tsp black pepper
  • 1/3 tsp mustard

3. Gluten Free Dairy Free Breakfast Burrito

  • 4 homemade gluten free tortillas
  • 7 portobello mushrooms, - sliced
  • 1 medium onion, - chopped
  • 1 cup brown rice, - cooked
  • 4 tbsp chickpeas, - cooked
  • 1/2 tsp Himalayan pink salt
  • 1/3 tsp pepper
  • 2 tbsp ketchup, - organic, unsweetened
  • 2 tbsp chives, - chopped
  • 4 tbsp sauerkraut, - homemade
  • 2 handfuls alfa alfa sprouts, - or any other greens

For the avocado sauce:

  • 1 large avocado
  • 1/3 tsp Himalayan pink salt
  • 1/3 tsp pepper
  • 1/4 tsp mustard
  • 1/4 tsp coriander
  • 1 tbsp apple cider vinegar
  • 1 tbsp maple syrup
  • 1 clove garlic
  • handful of scallions, - chopped
  • handful of parsley, - chopped
  • 3 tbsp filtered water

4. Gluten Free Dairy Free Breakfast Tortilla Roll Ups

  • 4 homemade gluten free tortillas
  • 6 tbsp avocado sauce, - made earlier
  • 4 tbsp chives or scallions, - chopped
  • 1 handful alfa alfa sprouts
  • 1 handful sunflower seed sprouts - or other greens
  • 12 oz smoked salmon, - wild caught

Instructions
 

AVOCADO TOAST WITH SARDINES

  • Prepare your gluten free bread buns (pop them in the toaster as you need).
  • Mash the avocado on top with a fork. Add the onion rings. Sprinkle salt and black pepper, top with sardines and finish with hemp seeds or any other seeds you like.

BREAKFAST SKILLET CASSEROLE

  • Shred the cabbage with a knife or a mandoline slicer for thinner strips. You'll need aprox. 1/2 of a medium head. Chop the onion and the garlic cloves – saute until slightly golden then add the cabbage + salt, pepper, coriander, mustard and cook until it gets soft. Set aside.
  • In a bowl mix the eggs with a little salt and turmeric powder, then add the plant milk, mix until well combined.
  • Divide the cabbage mixture into two portions. To the one left in the pan (I used a ceramic 10″ skillet ) add the cooked rice, kale and pour over half of the egg mixture.
  • Repeat with another layer of cabbage, rice, kale and egg mixture. The liquid should cover slightly the surface for a perfect moist result.
  • Bake at 380 F for 35-40 minutes until the surface is slightly golden.
  • When ready cover with a heatproof cutting board and flip the skillet. Cut and serve! For more details, see video.

BREAKFAST MUSHROOM BURRITO

  • Saute chopped onion until slightly golden. Add the mushrooms, salt & pepper and cook until brown and tender. Then add the cooked brown rice, the chickpeas and cook for another 2 minutes. Set aside.
  • Prepare the avocado sauce by mixing all ingredients in a blender.
  • Spread the avocado sauce on tortillas, add the mushroom mixture, the chives, ketchup, sauerkraut and the sprouts. Roll and serve. 

GLUTEN FREE TORTILLA ROLL UPS

  • Spread some avocado sauce on the tortillas. Sprinkle with chopped chives, add the alfa alfa sprouts and the sunflower seed sprouts. 
  • Finish with wild smoked salmon. Roll and serve.

Video

If the video is not showing, you might need to disable your add blocker to see the video.

Notes

The nutritional values vary from recipe to recipe, these are only average values.
Watch video for visual instructions.
Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!

Nutrition

Serving: 300g | Calories: 250kcal | Carbohydrates: 25g | Fat: 8g

The information shown is an estimate provided by an online nutrition calculator.

©HealthyTasteOfLife. Content and photographs are copyright protected and need prior permission to use. Copying and/or pasting full recipes to other websites and any social media is strictly prohibited. Sharing and using the link of this recipe is both encouraged and appreciated!

Recipe Rating




Camy

Monday 1st of April 2019

The cabbage skillet casserole is really awsome, thank you for the recipe our family really enjoyed it!

HealthyTasteOfLife

Wednesday 3rd of April 2019

I really happy about that, thank you!