In a rush and looking for a healthy no-bread breakfast or snack? Here are 18 bread-free, healthy, real food, quick ideas.
Read these notes about some of the foods I chose:
- Hard-boiled eggs: boil and peel a dozen at a time and store in the fridge for up to 1 week.
- Pumpkin seeds: along with almonds, peanuts, and hemp, pumpkin seeds contain the highest amount of protein among nuts and seeds. Walnuts, pecans, and cashews contain less protein per weight.
- Cheese: if you’re allergic or sensitive to dairy, skip the cheese and have another boiled egg. Buy grass-fed, aged cheese in a block. Shredded varities may contain fillers. Aged cheeses like cheddar and Swiss are lactose-free, a good option for people with lactose intolerance or on the low FODMAPs diet.
- Fruit: blueberries, strawberries, and apples are rich in fiber and antioxidants. They contain less sugar compared to other fruits. If you want grapes, mango, pineapple, or watermelon, eat 3/4 of a cup.
- Dates: they’re high in potassium, magnesium, and phosphorus. Their natural sweetness can replace sugar, especially if you soak them in advance. Stick to 1 large date or 2 smaller ones to keep the carbs in check.
- Chia: they’re a good source of omega-3 and fiber. Their ability to absorb water will give you a sensation of fullness. If you can’t find them chia seeds, use flax seeds instead.
18 No-Bread Breakfast Ideas
1 celery stalk, 1 individual size cheddar cheese, 1 hard-boiled egg, 1 small apple
You can pack all ingredients and take them on-the-go. Did you know you can boil a dozen eggs Sunday night and store them in your fridge for the whole week?
1 cup cherry tomatoes, 1 cheese stick, 1 hard-boiled egg, 1 small banana
Switch out one vegetable for another, one type of cheese for another, and one fruit for another, and you’ve got another breakfast.
1 cheese stick, 1 hard-boiled egg, 1 cup cucumber and cherry tomatoes, and 3 small dates
Mix up your veggies and cheese. Stick cheese is another easy grab-and-go protein source. Dates are nutritious and pack magnesium, phosphorus, and fiber. Remove the seeds if before you pack them.
3/4 cup fresh blueberries, 1/2 avocado, 1 hard-boiled eggs, 2 tablespoons salsa
You can enjoy this no-bread breakfast combo in so many variations! Mash the avocado and mix in with the hard-boiled egg and salsa. You can scramble the egg if you want. You can chop the hard-boiled egg and avocado and dip them in the salsa. You can make a blueberry salsa. In my cookbook, The Detox Way, I have a mouthwatering avocado egg salad if you need more detailed instructions.
3/4 cup fresh blueberries, 1/2 avocado, 1 hard-boiled eggs, 1 cup cherry tomatoes
This is exactly as above but with fresh tomatoes.
3 dates, 2 tablespoons pumpkin seeds (pepitas), 1/2 tablespoon chia seeds, 1 cup Greek (or regular) yogurt
Chop the dates and their natural sugar will sweetened the plain Greek yogurt, which is a great source of protein. You can combine overnight if you want. The seeds add healthy protein, fiber, and healthy fats to make this a satisfying breakfast.
2 tablespoons granola, 3 small dates, 1 tablespoon pumpkin seeds (pepitas), 1 cup plain Greek or regular yogurt
Most granola mixes are high in sugar. If you love granola, stick to 2 tablespoons only. Add sunflower seeds and dates for natural sweetness. The yogurt is an excelled source of protein.
1 cup cucumber sticks, 1 cup strawberries, 1/4 cup raw almonds
This makes a super refreshing no-bread breakfast or snack. If you’re taking them to-go, pack the nuts in a separate bag. Stick with raw almonds.
1 cup cucumber sticks, 3/4 cup blueberries, 1/4 cup raw almonds and pumpkins seeds
This is very similar to the one above. No strawberries? Use blueberries. No fresh blueberries (maybe it’s winter)? Use frozen blueberries. It’s easier to pop frozen blueberries into your mouth! Mix up the nuts if you want!
1/2 cup blueberries, 1 tablespoon pumpkin seeds, 1/4 cup rolled old fashioned oats, 3/4 cup plain kefir
This makes an easy individual muesli mix. Combine all ingredients overnight for a moist oat dish or right before serving for raw oats texture. Kefir is fermented yogurt and an excellent source of healthy probiotics. Stick with plain kefir for less sugar and fewer added ingredients. My cookbook, The Detox Way, has a muesli recipe that shows you how to combine similar ingredients to make a muesli mix that costs a lot less than store-bought products.
1 tablespoon chia seeds, 2 tablespoons pumpkin seeds, 3 small dates, 1 cup plain Greek or regular yogurt
Instead of granola (2 pictures above) increase the amount of pumpkin seeds and add some chia seeds to make this meal grain-free. Chia and pumpkin seeds have less sugar and more protein, so this combo will be more filling. Dried fruit is great when you don’t have anything fresh, but remember that their sugar is concentrated so you have to eat smaller portions.
1 tablespoon chia seeds, 2 tablespoons pumpkin seeds, 3/4 blueberries, 1 cup plain Greek or regular yogurt
This is another grain-free option. Switch out the dates with fresh blueberries. You can choose other fruits too like strawberries, peaches, nectarines, pineapples, mango, etc.
3 small dates, 1/4 cup raw almonds and pumpkin seeds, 1 cup plain Greek or regular yogurt
Not a fan of chia? Replace chia with almonds. Make it easy for yourself and just pour 1/4 cup almonds and pumpkins. You can use other nuts too.
3 small dates, 1 tablespoon pumpkin seeds, 1/2 tablespoon chia seeds, 1/4 cup old fashioned rolled oats, 3/4 cup plain kefir
This is a slightly larger breakfast and good when you know you’re going to be running errands in the morning or have meetings back to back until lunch.
3 small dates, 1 tablespoon pumpkin seeds, 1/4 cup old fashioned rolled oats, 3/4 cup plain kefir
Don’t have or don’t like chia? No problem. This is the same breakfast above without the chia. Still healthy and filling!
1 cup cherry tomatoes, 2 hard-boiled eggs, 1 celery stalk
Back to eggs! You can eat all ingredients without even a fork or plate. The eggs have protein and healthy fats. This is a no-carb meal if you need to be following one. You can always add a cup of strawberries if you need some carbs (especially if you work out in the morning).
1 cup strawberries, 2 tablespoons almonds butter, 1 celery stalk
Dip the strawberries and celery stalk in almonds butter. It’s that simple!
1 small banana, 2 tablespoons almonds butter, 1 celery stalk
Switch the strawberries with a small banana if you want. Strawberries are better though because they have more anti-oxidants and less sugar. You can also slice an apple instead of the banana. Way too many options!