Vegan Gluten-Free Breakfast Template (Egg-Free, GF/DF)
A simple mix-and-match template for vegan gluten-free breakfasts that are egg-free, nutritious, wholesome and filling. Choose a base (oats/buckwheat/rice/quinoa/toast, tortilla), add plant protein + healthy fats, and finish with fruit or savory toppings.
Servings 1 bowl or 1 plate
Calories 320kcal
Ingredients
Ingredients (template)
Choose 1 base
- ½ to 1 cup cooked grains oats, quinoa, amaranth, buckwheat, rice
- 2 rice cakes or 1 slice GF Sourdough Toast
- 1 GF tortilla OR
- 1 GF English muffin OR
- 1-2 GF buns OR
- 1-2 slices GF vegan banana bread
- 1 Vegan gluten free potato wraps
- 1 Oil free vegan gluten free sourdough tortillas
- ¾–1 cup thick plant yogurt coconut or cashew based
Choose 1 protein
- 2 -3 Tbsp hemp seeds / pumpkin seeds flax or chia seeds OR
- 2 Tbsp nut/seed butter OR
- ½–¾ cup cooked beans
- ½ cup tofu/tempeh (if soy is ok)
Choose 1 fruit/veg
- 1 cup berries/banana/ mango/kiwi/ papaya etc. (sweet) OR
- 1 cup sautéed greens/mushrooms/veggies savory
Finish
- lemon/lime/oil/sauce cinnamon, vanilla, salt
- granola (nut free, grain free)
- optional: coconut flakes cacao, carob, cinnamon etc.
- optional: quinoa flakes
Instructions
- Pick a base (bowl or toast).
- Add a protein (seeds, nut/seed butter, or beans).
- Add fruit (sweet) or veg (savory).
- Finish with flavor + crunch.
- For meal prep: cook a grain base and prep toppings ahead.
Video
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Notes
- Nut-free swaps: use sunflower seed butter, tahini, hemp hearts, and pumpkin seeds instead of nut butters/cashews.
- Grain-free option: skip oats/rice/buckwheat and use chia pudding, coconut yogurt + fruit, or a savory veggie + bean bowl or bean omelette.
- High-protein tip: add 2–3 Tbsp hemp hearts or pumpkin seeds, or include ½ cup beans (savory bowls and burritos).
- Make-ahead: prep one base (cooked oats/buckwheat) and one topping (fruit or sautéed veg) so breakfast takes 5 minutes.
- Matcha powder: choose ceremonial grade for best quality.
- If using oats, make sure they're organic and certified gluten free.
Nutrition
Serving: 1serving | Calories: 320kcal
