Breakfast. Breaking the word down, it means to break one's fast (from eating). Typically partaken after one wakes up in the morning. For those of us working the night shift, it is usually around 3 pm in the afternoon. Regardless of the time, breakfast is considered the most important meal of the day. The reason being, after your body awakens from sleep, usually 6-8 hours, if you do not replenish what has been lost during those hours within 15-30 minutes of waking, your body goes into starvation mode.
There is a great many persons that do not eat breakfast for one reason or another. The main reasons I have discovered are: 1. I am not hungry, 2. Cooking is a chore 1st thing in the am. 3. I don't have enough time.
Well, I am here to tell you, you should, and you can eat a healthy, quick, delicious breakfast each morning. I know this does not solve the "I'm not hungry" issue, but one has to learn to eat just a little something each morning (or afternoon). Trust me, your day will go much, much better and you will have a lot more energy if you do.

Flax seed Muffin

For those we are low carb "junkies" like I am, this breakfast option is an old hat for us. Flax seed has many many wonderful attributes. It is high in fiber, low carb, has more Omega-3's than fish oil, and it's gluten free. I use flax seed mill in place of flour for many recipes. When I found this muffin, I was super excited, to say the least.
I buy my flax seed mill, or ground flax seed, at Kroger. There are 2 types that I have found: regular or brown flax seed mill, and golden flax seed mill. I like the organic golden flax seed. The flavor isn't as strong and it's organic. 
This recipe is versatile. It can be made into a sweet or a savory muffin. The basic recipe, is just that-basic. You can then add whatever creative ingredients that you are in the mood for. For example: Crumble some bacon and mix it in the batter, add cheese on top, add a tsp of honey and some berries. Whatever you are in the mood for. Be creative.
Not only is this muffin great for you, it will take less than 5 minutes to make. Double wammy--boom! No excuses, folks! Hope you enjoy!

You will need:
1/4 cup Organic golden Flax seed mill
1 egg
1/2 tsp Olive oil
1/4 tsp salt
1/4 tsp baking powder
pinch of cinnamon

-->Place all ingredients in a regular size coffee cup.
-->Stir well, making sure all ingredients are incorporated.
-->Place coffee cup in microwave and microwave for 1 1/2 minutes. 

Gluten Free Banana and Oat Breakfast Cookies

There is a somewhat new tread of breakfast cookies out on the market. It has been there for a couple of years now. The concept is great. Grab and go, especially for those who don't have a lot of time to make a morning meal. The only problem I have with the store bought, pre-made breakfast cookie is that it is usually packed full of sugar and not gluten-free. Not good for those who want to watch there carb intake and/or allergic to gluten.
I was playing on Pintrest several months ago and found this recipe, in which I tweaked. This is a make-the-night-before, gluten-free, high fiber, very simple recipe. Great for those who don't have a lot of experience in the kitchen and a blank slate for those who have more experience to be creative. 
This is my version, if you want to see the original, here is the web address:

You will need:
2 large spotty bananas
1 cup gluten free oats
1/8 cup flax seed mill
1/4 tsp baking soda
1 tsp honey
handful blueberries (or raisins, cranberries, strawberries, apples, raspberries, etc.)
handful of walnuts
pinch of cinnamon
pinch of salt

-->Preheat oven to 350*
-->Peel and squish the bananas in a large bowl with honey and blueberries.
-->Add oats, flax seed mill, salt, cinnamon and baking soda. Mix well.
-->Fold in walnuts.
-->On a ungreased cookie sheet, using a spoon, place blobs of dough.
-->Bake for 15 minutes, or until firm. Cool and store in a air tight container. 
Usually yields about a dozen.

Egg, Bacon, and Potato cups

This is another one of those recipes that has its' origins on Pinterest. (Here is the original recipe: )
Again, tweaking, it seems, has become one of my specialties. This recipe is no exception. 
These are another great make-the-night-before kind of recipe. Super easy to put together. They can also be frozen and reheated in the microwave the next day. 
Though, not low carb, they are gluten free. If you leave out the potatoes, they can be low carb. Kids love these because they look like breakfast cupcakes. Hope you like them as much as we do.

You will need:
5 eggs
1/3 cup Almond milk
S & P
3 slices of turkey bacon, cut in half to make 6 pieces
shredded hot pepper cheese
6 curly fries
Pam baking spray

-->Preheat oven to 425*
-->Spray muffin tin with Pam and set aside
-->Mix eggs, milk, s&p, and a handful of cheese in a small bowl.
-->Place a slice of bacon and a curly fire into each muffin tin slot. Pour the egg mixture over the potatoes and top with a sprinkle of cheese.
-->Bake for 15-20, until the eggs are firm and the cheese is all melty.

Gluten Free Sausage Muffins

When I was in college, one of my good friends Katie, invited me to meet her grandmother and have Thanksgiving dinner with her. It was some of the most wonderful food that I had tasted. Traditional southern affair. Her grandmother graciously gave me several of her recipes, in which I have cherished and made many times throughout the years. 
As with most of my recipes, I have had to convert this one into a gluten free recipe. This one was easier than most.
Again, this is a great make ahead recipe that can be placed in an air tight container and reheated the next day. Another grab and go breakfast that is full of protein and fiber to keep you full until lunch. Enjoy!!

You will need:
1 1/2 cups Gluten Free All Purpose Flour
1/2 cup ground flax seed mill
1/2 tsp baking soda
1 cup Almond Milk
1/2 cup Mayonnaise
1 lb ground turkey sausage
1 lb shredded sharp cheddar cheese
pinch of red pepper
Pam baking spray

-->Preheat oven to 425*
-->Spray muffin tin with Pam
-->Combine flour, baking soda and pepper
-->Add milk and mayo, mix well
-->Fold in sausage crumbles and cheese
-->Fill muffin tins 3/4 full and top with extra cheese
-->Bake for 16-18 minutes

Gluten Free Pancake Bites

I love pancakes and waffles. When I am doing low carbs, pancakes and waffles are the 2 of the things I miss the most. I remember when I was a child, my grandfather would make us pancakes and bacon every Saturday morning. His pancakes were the best in the world. Light, fluffy, and crispy on the edges from the butter he used in the pan. 
These pancake bites are reminiscent of that time spent in grandpa's kitchen. They are another quick, easy, make-the-night-before breakfast that is also grab and go for the kids. You can add bacon, sausage or ham. Make it a little healthier by adding fruit and oats. This is a favorite in my house and hopefully yours as well. 

You will need:
1 cup gluten free All purpose baking flour
1/2 tsp salt
2 eggs
1 cup Almond milk
1 tsp vanilla extract
1 tsp baking powder
2 TBSP melted butter
Toppings: Bacon crumbles, sausage crumbles, ham cubes, frozen or fresh berries. My favorite: 1/4 apple cubed, 2 Tbsp Gluten free oats, 1 tbsp brown sugar, 1 Tbsp melted butter, and a dash of cinnamon. Mix together. 

  • Fully incorporate all ingredients in a pour-able bowl, except the topping.
  • Preheat oven to 350*. Grease or line a muffin pan.
  • Place toppings in the bottom of the muffin cups. Pour the pancake mixture over toppings. Sprinkle with maple syrup or powdered sugar (optional).
  • Bake for 12-14 minutes, until the "bites" are golden brown on top.

Mixed Berry Smoothie

This is my go-to quick fix for the morning when I am craving something sweet like cereal or cinnamon buns. It is sweet, healthy and packed full of protein and fruit. You can use just about any combination of fruit you can think of. My favorite is the mixed berries because 1. I love berries, and 2. they have less carbohydrates than most other fruits. I make these smoothies in the evening sometimes when I am craving ice cream. It satisfies that craving and gives me an extra boost of protein for the night. My husband even enjoys these from time to time, as I hope you will as well.

You will need:
1 cup of frozen mixed berries
1/2 frozen banana, sliced
1/2 cup low fat vanilla yogurt
1/2-3/4 cup almond milk
1/8 cup flax seed mill
pinch of ginger

  • Place all ingredients in a blender or a food processor.
  • Blend until smooth. Sometimes with strawberries, it will take a little longer to blend. I prefer fresh strawberries to the frozen for that reason.

Breakfast Tortilla Pizza

Being on a gluten free diet is a challenge at times, especially finding a variety of my favorite meal..breakfast. When I discovered that I could eat corn tortilla, you can only imagine my joy. These breakfast tortillas are simple to make and delicious to eat. You can add any ingredient you wish. It's basically a blank slate for your taste bud enjoyment. I sauteed green onions and sausage; scrambled the eggs and topped the tortillas. Even the hubby was loving it.

You will need:
1 lb sausage
1 green onion
3 eggs
1/4 cup Almond milk
1/2 cup salsa
4 corn tortillas
1/2 cup shredded cheese
Salt and pepper to taste


  • Saute green onions and ground sausage in a medium skillet on medium heat, remove
  • Whisk eggs and milk in a bowl and add to heated skillet, scramble until just done. My husband calls this scrambled wet.
  • Preheat the oven to broil. On a cookie sheet, place 4 corn tortillas. Spread the salsa like you are spreading pizza sauce. Add the eggs, sausage and top with cheese and green onions.
  • Broil for 5 minutes or until the cheese is melted and the ends of the tortillas are crispy.
Egg, Sausage and Zucchini Bake

This was another one of my happy accidents. I was making stuffed zucchini boats and had too much filling left over. I didn't want to just give it to the dogs, so I made a casserole by adding an egg and almond milk mixture topped with cheese. It was a huge hit, even better than the zucchini boats that I had made. Crazy how a something so simple, and an accident, could be so good. 

You will need:
5 eggs
1/3 cup almond milk
1 zucchini cut into cubes
1 small onion, diced finely
1/2 cup black beans
1/2 cup chopped spinach
2 Tbsp chopped sun dried tomatoes
1 lb ground Italian sweet sausage
1 bag of your favorite shredded cheese
garlic, salt and pepper to taste

  • Brown sausage with zucchini, onions, sundried tomatoes, spinach, and black beans.
  • Preheat oven to 400*, spray small casserole dish with cooking spray
  • Whisk eggs and almond milk together until well blended
  • Transfer sausage mixture to casserole dish and cover with egg mixture
  • Sprinkle cheese on top and bake for 30 minutes

Coconut Lime Breakfast cookie

Looking for recipes, and once found, editing for my gluten allergy, I find this takes up most of my time off, I truly adore doing this; finding this adventure challenging and rewarding. Breakfast recipes seem to be the most difficult, but this certain one fell right into my lap. Not only is it gluten free, it is also low carb. Dual reward. This quick, on the go breakfast cookie is super easy to make the night before and can be stored in an airtight container for up to one week.

You will need:
Zest of one lime
Juice of said lime
1 egg
1 tsp vanilla extract
1 cup Almond flour
1 tsp baking powder
1/4 cup coconut flour
3/4 cup Splenda
pinch of salt
6 oz cream cheese

  • Blend the cream cheese with Splenda; stir lime juice, zest, egg, and vanilla extract until completely smooth
  • Shift Almond flout, baking powder, coconut flour, and salt. Slowly incorporate into cream cheese mixture. 
  • Form into palm size balls. Place on a parchment lined baking sheet and flatten. 
  • Preheat oven to 325*. Bake for 20 minutes.