GF/DF Grab-and-Go Breakfast Template (Meal Prep)
A mix-and-match template for portable gluten-free dairy-free breakfasts. Choose a base (jar, wrap, muffin, pancakes, waffles), add a protein and pack it in a way that stays fresh. Includes no-reheat and freezer-friendly options.
Servings 1 packed breakfast
Calories 350kcal
Ingredients
Choose 1 base
- 1 jar chia/overnight oats/ yogurt/ granola /quinoa/ buckwheat or
- 1 wrap / burrito or
- 2 seaweed nori sheets as wrap substitute or
- 2 pancakes or
- 1 muffins or
- waffles or
- 2 rice cakes + crackers or
- 2 fritters or
- 3 breakfast cookies or
- 2 baked oatmeal bars or
- 2 no bake oatmeal bars or
- 2-3 crepes as wrap
Choose 1 protein
- 2-3 tbsp seeds hemp/pumpkin or sunflower or
- 2 tbsp nut/seed butter or
- ½ - ¾ cup beans/hummus or or
- eggs/fish/meat if you eat them
Add 1 fruit/veg
- 1 cup fruit or 1 cup veg/greens
Finish
- salt + cinnamon/vanilla/lemon optional sauces
Instructions
- Pick a base (jar, wrap, or freezer-friendly item).
- Add a protein and fruit/vegetables.
- Pack smart (keep crunchy/wet items separate).
- Store in fridge 2–3 days or freezer up to 2–3 months.
Notes
- Pack granola separately to prevent sogginess.
- Toast/reheat freezer items for best texture.
- Nut-free: use sunflower seed butter or tahini.
Nutrition
Serving: 1breakfast | Calories: 350kcal
