Bread for breakfast is very common in the Mediterranean diet, both at breakfast and in the meal itself. However, although whole grains are an important part of our diet, a breakfast without bread is not only possible but also delicious.

Fruit, tofu, vegetables and mushroomsas well as preparations with chia, are fantastic and nutritious proposals that we can incorporate. Without forgetting gluten free cereals such as rice, buckwheat or millet. They are a fantastic option to make porridge style or also in a bowl.

He rice with fruit or sautéed vegetables, As well as mushrooms and tofu, it is a common breakfast option in Asia that we should not overlook.

Below I will offer you a list of ideas for breakfast without breadas well as three breakfast recipes without bread that I love. These types of breakfast proposals are also the ones that you will find in today’s weekly menu and that you can download at the end of this article: a weekly menu without bread and low in gluten with breakfast, lunch and dinner proposals.

Breakfast ideas without bread

Some simple proposals, which we can adapt according to the season:

• Have breakfast based on fresh fruit. We can accompany this with a vegetable yogurt, or with a seed pudding.
• Tofu in all its forms, especially scrambled or in omelette with chickpea flour.
• A creamy tofu with fresh fruit.
• Wok vegetables accompanied by cereals such as rice, buckwheat or millet.
• Oat porridge or porridgewith nut creams and fruit, either fresh or compote.
• Cold porridge or overnight oats, an uncooked version that is made very quickly and to which you can add seeds, nuts and fruit to finish nourishing us.
• Baked oats, or what is the same, the baked version porridge.
• Baked avocado filled with crumbled tofu.
• Sweet potato toast baked.
• Potato pancakesvery easy to make and suitable for both sweet and savory breakfasts.
• green smoothiesalways alternating the leafy vegetables we use, adding nuts, seeds and other nutritious ingredients.

3 breakfast recipes without bread

Here I present three breakfast recipes without bread or flour that will nourish you and give you energy in the mornings.

1. Potato pancakes (sweet and savory version)

We can accompany them with sweet or salty, although they are very good with salty and we can season them with our favorite spices, as well as with garlic powder and chopped parsley.

They are perfect both because of how simple they are to prepare and because of how cheap they are, and they are made much faster than it seems if we have chilled potatoes in the refrigerator. Furthermore, in this way we will take advantage of its prebiotic effect.

Ingredients for two servings:

• 400 g of cooked or steamed potatoes from the previous day
• 1 tablespoon olive, linseed or rapeseed oil
• 1 level tablespoon cornstarch or other starch, you can also use kuzu if you adjust
• 1 pinch of salt
• oil or margarine for greasing

For the savory option:

• 1 teaspoon garlic powder
• 1 teaspoon freshly ground black pepper
• 1 pinch of oregano/parsley/thyme

Preparation:

1. We peel the potatoes, which should already be cooked and very soft. We crush them well, so that there is a dough without pieces.
2. We add the cornstarch or starch.
3. We add the oil and spices and we finish forming the dough.
4. We divide the dough into four and form balls. Then we flatten them, giving them the shape of round or oval pancakes.
5. In a hot greased pan, we brown our potato pancakes, in batches if necessary, and serve them hot with grilled mushrooms and vegetables, scrambled tofu or, in its sweet version, peanut butter and fresh fruit.

2. Vegan English breakfast

English breakfast is usually served with bread, but if we use the potato pancakes that we have made before -by way of hash brownswhich are potato cakes – we have the perfect accompaniment for our baked beans or for scrambled tofu.

Ingredients for 1 generous serving:

• 100 g scrambled tofu
• 200 g baked white beans with tomato
• 4-5 mushrooms
• 1 tomato
• 1 or 3 potato pancakes
• vegan sausages based on tofu or legumes, better if they are homemade (optional)
• vegan-friendly sauces like HP
• olive oil
• pepper
• spices to taste
• common salt and kala namak salt

Preparation:

In this case, it is a combined plate of different recipes and preparations.

We started with white beans with tomato, which are a staple of the English breakfast, but can’t be made in the morning. We can make a good quantity, since they can be frozen perfectly. You can also buy them in a can, vegan and at a very good price.

1. To make the white beans with tomato or baked beans, The beans are cooked in the oven after soaking as required (although some people make them in the pressure cooker). When baked, they are seasoned with tomato sauce, molasses (cane honey or maple syrup works), onion and spices.
2. For the scrambled tofu, You can follow the recipe for this scrambled egg with leeks, making it with or without leeks, and ignoring the bread with tomato. Don’t forget the kala namak salt if you like the eggy flavor it gives.
3. Mushrooms and tomato We grill them with a little olive oil.
4. We will also grill the sausages, if we want to make a complete breakfast.
5. Finally, we take a leave of absence and we make potato pancakes to accompany the dish.

Everything is usually served together on a plate, with the baked beans in a jar or on toast, so they look great on top of potato pancakes.

3. Basic baked oats

I like porridge recipes in all their forms so much that I can’t pass up the opportunity to teach you how to make this one. baked oatmeal.

It is a very simple recipe but it takes timeso I recommend leaving it for the weekend or having it made and reheating in the microwave, a saucepan or with a blast in the oven.

Here I leave you the basic recipe, but it is very common fill it with fruit, compote, chocolate drops or other delicacies. My favorite option is homemade applesauce.

Ingredients for 2 servings:

• 1 cup oat flakes
• ½ cup soy or oat milk
• 1 ripe banana
• 1 tablespoon ground flax
• 5 g baking powder
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• 1 teaspoon nutmeg
• sweetener to taste (you can use, for example, a couple of tablespoons of cane honey or maple syrup, as well as panela)
• vegetable margarine for greasing
• some oat flakes, vegetable yogurt and nuts (to decorate and accompany)

Preparation:

1. We preheat the oven at 180ºC.
2. We mix all the ingredients and beat them
3. We grease a baking container (or we line it with baking paper) and pour the ingredients into the container.
4. We add some flakes to decorate above.
5. We bake 20-30 minutesuntil it looks lightly golden.
6. We let it cool down and We cover with a little yogurt and nuts decoratively.

Weekly menu without bread (and low in gluten)

In the weekly menu proposal we have avoided bread. It is also a low-gluten proposal. We can get the carbohydrates that give us energy from sources other than bread or pastaand it is interesting to propose simple ideas for everyday life.

We have great allies in the potatohe sweet potatothe yucca and, of course, the legumessources of protein, energy and essential micronutrients.

• Download the menu weekly low gluten here.

We have taken the license to introduce oats into this menu, since We can find oats with gluten or certified gluten-free. You can also change it for another gluten-free whole grain of your choice.

Another source of energy, and with many vitamins, is fruitwhich does not usually appear highlighted on the weekly menu. We always recommend you add as a dessert or first option between meals, or in the salad bowl that can accompany any of the meals of the day.