Easy Grain Free Breakfast Ideas & Recipes

Recently, a client came to me with a challenge — and oh how I love food as medicine challenges! She wanted fast, easy grain free breakfast ideas that were also gluten free and honored her desire for a slightly sweet taste at breakfast.

When I was first changing my diet, I learned to eat vegetables for breakfast, but this is not for everyone, especially when first transitioning to changing your diet. So I also had a challenge of not going whole hog on adding vegetable meals to her breakfast routine.

Starting Your Day Right: Strengthening & Calming Nerves with the Sweet Taste

Food is another form of affirmation
What I was really getting is that she wants warming, comforting foods — and it makes sense that she wanted a sweet taste, because it can add that little bit of delight as you start your day! Aside from a feeling of delight, foods with a sweet taste nourish the body by helping to strengthen it, calm it and heal the nervous system. Now you can see why people reach for sweets so often! It can be an indicator for some deficiency in our lives — mostly around a lack of being sweet to ourselves by putting ourselves last on our to-do list.

Self-care, like meditation, affirmations and mirror work are great antidotes  for major sweet cravings in your life. However, food is another form of affirmation. Giving your body healthy, balanced whole foods that honor the sweet taste can help your body get what it needs to come back into balance.

In Ayurvedic medicine, the sweet taste does not need to include fruit, honey or other sweets. These foods can also satisfy the sweet taste: grains, milk (keep in mind that dairy is a challenge for many people on a healing journey), starchy vegetables (like potatoes, sweet potatoes and parsnips), winter squash, carrots, beets and and spices (cinnamon, cardamom, fennel, licorice, red cloves, saffron, slippery elm and peppermint), unrefined oils, avocados and nuts (like almonds, cashews and macadamia nuts).

On to the Recipes…Grain-free, Gluten-free, Sugar-Free Breakfasts that are also Low Histamine and Paleo Friendly

Super Lazy Sweet Breakfast

When You’re On the Run and Need a Healthy Packaged Food

  • NUCO ORGANIC Paleo Gluten Free Vegan Coconut Wraps – fold these up and eat them on their own or add coconut oil, sea salt, and your favorite leftovers from last night’s dinner (be aware that some people are so sensitive that leftover meats and fish create a histamine reaction, especially if they are 2 days old). Add some cooked veggies or salad and roll it up. Delicious!

  • If you do have these, while still working on histamine issues, consider drinking this Mother’s Milk Tea…sounds funny, but all of these spices reduce histamine!

Sweet Spiced Winter Squash Pudding


  • 1 Butternut squash or 3 Delicata squash
  • 1 teaspoon each of ground cardamom, fennel and fenugreek spices (fenugreek reduces histamine).
  • Butter or coconut oil to taste (Butter is a great source of vitamin A. Choose raw, organic butter if you can find it. Whole Foods sells raw butter. The next best option is organic cultured butter or ghee.
  • 2 TBL butter (add more to taste when serving)
  • Sea salt to taste


  • Preheat the oven to 350 degrees.
  • Pierce the squash with a knife about 5 – 6 times around the squash.
  • Put squash in a glass baking dish with 2 inches of water.
  • Put in the oven and bake for 30 minutes to 1 hour (or until you can easily pierce a knife through it).
  • Once the squash is cooked, take it out of the oven and allow it to cool, then cut it down the middle lengthwise.
  • Remove the seeds.
  • Scoop out the flesh and mix with the butter and spices.
  • Serve warm.

Serving Suggestions

  • Serve with butter and sea salt.
  • If you want to add some crunch, add pumpkin seeds or sunflower seeds (these are best if you pre-soak them or purchase sprouted seeds because it makes them easier to digest and preserves minerals in your body).

Easy Paleo Apple Pie (Full of magnesium and zinc!)

  • Heat 1 apple (Green Granny Smith are best, but Gala is also a great option). You can slice and steam them or slice and boil them. This should take about 5 minutes to get the slices soft.
  • Add ½ TBL butter or coconut oil
  • Add 1/4 tsp each of ground cardamom and ground fennel spices
  • In the bottom of your bowl, press in a thin layer of pumpkin seed butter. You can buy organic pumpkin seed butter at the health food store or you can make it by soaking 8 ounces of pumpkin seeds in water (cover with water and add 1 tsp sea salt) and leave this overnight on the counter top. In the morning, drain the water, rinse the seeds and then put them in your food processor for 5 minutes. This makes a thick pumpkin seed butter.
  • If you want this sweeter, add a little honey and mix it in with the warm apples.
  • Put the apples on top of the pumpkin see butter crust and enjoy!
  • You can do this even faster by mixing 2 TBL pumpkin seed butter in with your apples.
  • Season with sea salt and honey to taste.


  • Wellshire brand Sugar-Free Dry Rubbed All Natural Uncured Bacon – Whole Foods carries this and it tends to go fast, so you could call them to have them order it or put some aside for you.


  • I like to prepare this by cooking low and slow and serving the bacon cooked, but not crispy. Save the bacon drippings for other recipes — it makes a delicious flavoring!

This would be delicious with:

  • Cardamom carrots (leave the cinnamon out of the recipe)
  • Or any of the mashes below.
  • If you don’t want to make cardamom carrots, you could steam some carrot sticks and have them with butter or finish by sautéing them in the pan with the bacon.


  • Mashed Sweet Potatoes (mash up cooked sweet potatoes) – blend  with butter, ½ tsp cardamom, sea salt and fresh ground black pepper.

Grain-free Nut/Seed Granola

Try this recipe without the raisins (dried fruit creates histamine issues in some sensitive people). You could use honey instead or try some blueberries, apple slices or pear slices.

Another Really Easy Grain-Free Paleo Granola Recipe


  • 1 cup almonds
  • 1 cup macadamia nuts
  • 1 cup coconut shreds (organic, sulfate free)
  • ½ cup pumpkin seeds (some people are fine with pumpkin seeds due to their high magnesium content, but leave them out of this recipe if you are sensitive to them)
  • ¼ to ½ cup honey (start with ¼ cup and taste)
  • 2 tsp of sea salt
  • 1 tsp each of ground cardamom, anise, fennel and fenugreek


Put all of this in your food processor and pulse up a few times so that it’s well blended and in smaller pieces, but still chunky. It’s ready to eat! If you want this warm, you can heat it on low on your stovetop for a nice, warm breakfast cereal.

Berry Green Smoothie

  • ½ cup Frozen blueberries
  • 1 TBL almond butter
  • 1 tsp Wheatgrass juice powder – Optional, you can leave this out if you do not do well with wheatgrass. The juice of wheatgrass is non-starchy and most people tend to do better with wheatgrass juice powder than plain wheatgrass.
  • Honey or stevia to taste
  • 1 cup water or young coconut water

Now, blend all ingredients up in your blender and serve.

These are great ways to start your day with love, energy and good health!
Loving Yourself to Great Health Book Cover Heather DaneFor more recipes, including ideas for breakfast, lunch and dinner, check out: Loving Yourself to Great Health: Thoughts & Food – The Ultimate Diet!
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As a coach, writer and recovered former executive, I understand the challenges of creating a balanced, healthy lifestyle when over-scheduled. In my journey to radiant health, I created a whole health system of eating, exercise, renewal and recharging -- a roadmap toward health & vitality. I empower clients to create their own whole health systems, in their own unique ways. I have seen amazing results in working with my clients!