As a busy college student, there’s little time to cook breakfast daily. You’re having to juggle a social life with managing class schedules, work, other activities, and getting adequate sleep, which makes finding the time to meal prep can feel overwhelming (and may not always be on the top of your priorities). For this reason, having some quick grab and go breakfasts you can reach for on the days when you need a healthy breakfast, but no time to even cook a fried egg is valuable.
Not to mention, being on a gluten-free diet could make meal prep even more challenging. That’s why today, I’m sharing a round-up of gluten-free breakfast options that can be eaten on the go.
You’ll love the array of all of these gluten free options, which make breakfast both convenient and filling.
13 Gluten-Free Breakfast Foods On The Go
When you’re needing grab and go breakfasts, this is the ultimate list of gluten free breakfast ideas. All of these options are easy to store in the pantry or mini fridge and require hardly no cooking, which makes them all great for college students on the move. They are also all healthy breakfast options that are jam packed with nutrients that you can devour while en route to class, practice, or work – whichever comes first!
Apple and Nuts
Stock up on a bag of apples along with your preferred nut or seeds. If you’re on a tighter budget, peanuts can be your best bet. If you’re willing to splurge, try an apple with a cup of almonds.
Ingredients
1 Apple, small – 77 calories
⅛ cup Nuts – 100 calories
1 Egg & 1/2 Avocado
When you don’t have time to do scrambled eggs, a boiled egg will come in clutch! Just boil a few eggs in advance maybe like once a week. Or you can even buy a few pre-boiled at the grocery store to keep for “emergencies”.
Ingredients
1 Egg, large – 72 calories
½ Avocado, small – 117 calories
Instructions
- Hard boil egg
- Note 1: Keep the other 1/2 of the avocado fresh by running water over it & storing it in an air-tight container in the fridge. Use the 1/2 of the avocado without the pit first
- Note 2: if you’re prefer to use a to-go guacamole packet or 1 string cheese for easier transport, that is fine too!
Jerky
There’s so many types of jerky now on the market. You don’t have to stick with just beef. You can get turkey jerky, bacon jerky, or even Salmon jerky. All great and quick ways of getting in some protein without all the extra time preparing it in the kitchen.
Ingredients
2 oz Turkey jerky, no sugar added – 120 calories
Instructions
- Notes: No animal protein? Try Epic brand’s Salmon Jerky. No jerky at all? Have 2 hard boiled eggs, 2 string cheeses or 1 yogurt instead
1/4 Cup Nuts, 1 String Cheese, and Grapes
Ingredients
¼ cup Nuts – 200 calories
1 Cheese, string cheese, cheddar, full fat/ regular – 80 calories
1 cup Grapes, red – 104 calories
Instructions
- No nuts? Feel free to use any other nut/seed you prefer (roasted & salted is fine!).
- No dairy? Use a dairy-free cheese or avocado/ guacamole.
2 Hard Boiled Egg And 2 String Cheese
Ingredients
2 Egg, large – 144 calories
2 Cheese, string cheese, cheddar, full fat/ regular – 160 calories
Instructions
- Hard boil eggs
Need low carb breakfast ideas without eggs? Try these.
2 String Cheeses with Prosciutto
Ingredients
2 oz Prosciutto – 120 calories
2 Cheese, string cheese, mozzarella, full fat/ regular – 140 calories
Instructions
- Wrap prosciutto around cheese.
- No dairy? Use extra prosciutto or nuts/ seeds. No meat? Have nuts or seeds with the cheese.
2 Tbsp PB & Raspberry Toast
Ingredients
1 Gluten free Bread, thick, slice – 110 calories
2 Tbsp Peanut butter, unsweetened (Tbsp) – 188 calories
1 cup Raspberries, fresh – 64 calories
Instructions
- In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved.
- Toast bread.
- Top with PB and raspberry jam.
- Have additional berries on the side.
- No nuts? Feel free to use any other nut/seed butter you prefer.
- Gluten free? Use gluten-free bread.
Greek Yogurt with Nuts
Ingredients
1 Yogurt, flavored (<15 gm sugar/ serving), 2%, Greek, single-serving container – 150 calories
¼ cup Nuts – 200 calories
Instructions
- Add nuts to yogurt
- Any nut or seed is fine
- No dairy? Use a dairy-free yogurt
If you’re feeling fancy, drizzle it in maple syrup.
Bacon
Can be bought pre-cooked making it a quick and easy grab and go breakfast option! If you like it warm, simply microwave and go.
Gluten free Muffins
Purchase some premade gluten free muffins from a bakery and keep them on hand for the perfect grab and go breakfasts. You can also look for gluten free banana bread as well.
Banana and Peanut Butter
Ingredients
1 Banana – 105 calories
1 Tbsp Peanut butter, unsweetened (Tbsp) – 94 calories
Instructions
- Spread peanut butter on banana slices, or dip whole banana in peanut butter.
- No nuts? Use a seed butter e.g. sunflower seed butter. No banana? Use any other fruit.
Blueberry Banana Overnight Oats with Chia Seeds
This one requires a little more meal prep than the other options listed, but since it can be done at night, overnight oats make a super great grab and go breakfast idea that’s packed with a lot of nutrients. For gluten-free, be sure to use pure, uncontaminated oats that are gluten-free.
Ingredients
2 Tbsp Chia seeds – 120 calories
½ Banana – 53 calories
½ cup Blueberries, fresh – 35 calories
½ cup Oatmeal, dry oats (uncooked) – 150 calories
½ cup Milk, 2% (cups) – 61 calories
Instructions
- Combine oats, milk, and chia seeds
- Let sit in container with lid (like a Ball jar) overnight
- Top with blueberries and banana
BT Wraps
Ingredients
4 oz Deli slices, turkey – 120 calories
4 Uncured bacon, slice – 176 calories
Instructions
- Fry bacon on stove top by cooking on low heat & turning every few minutes. Alternatively, you can cook bacon in the microwave or in the oven (~20 minutes at 400 degrees) if you prefer.
- Wrap turkey slices around bacon & spear with toothpick to hold together.
Why Is Gluten-Free Food Good For You
Some health conditions like Celiac disease require a restricted gluten free diet to manage the food allergy. However, many opt for gluten free food to reap other potential health benefits. It’s been said that gluten free food can be good for you by helping with weight loss, an improved health/ diet, and reducing gastrointestinal symptoms of irritable bowel syndrome. A gluten free diet often involves cutting out a lot of processed foods and replacing the gluten containing foods with healthier options like vegetables, fruits, and proteins.
Just be mindful and consult with your physician before cutting out any major food groups as there is still uncertainty with the health benefits of avoiding gluten and going on a gluten free diet for those who don’t suffer from gluten related conditions, as it’s been found to be associated with adverse effects in some patients.
Like these ideas and want more? Check out this list of other high fiber gluten-free foods!
