10 Gluten-Free Breakfast On-the-Go Ideas for Athletes

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It can be helpful for athletes following a gluten-free diet to have breakfast on-the-go ideas that support their sports nutrition needs.

Let’s explore what gluten is. Then we will look at 10 gluten-free breakfast on-the-go ideas for busy athletes.

What Foods Contain Gluten?

Gluten is a naturally occurring protein found in wheat, rye, and barley as well as hybrids of these grains (1). Foods made from these grains will contain gluten.

In addition, gluten may be added into processed foods to help the product maintain form, retain moisture, and enhance texture (1).

Therefore, even when products are made with gluten-free grains, it is important for athletes to read the food label carefully. It is possible ingredients containing gluten were added to the product or that cross-contamination with gluten occurred during production (2).

Building a Healthy Gluten-Free Breakfast On-the-Go for Athletes

To build a healthy breakfast on-the-go, athletes should include items that provide a good source of carbohydrates, protein, as well as healthy, unsaturated fats.

Athletes should also make sure to include a nutritious beverage with their breakfast, such as:

• Water
• Low-fat milk
• High-protein milk
• 100% fruit or vegetable juice
• Infused water

Note: Most 100% juices are gluten-free. However, athletes should review the ingredient label closely to verify no ingredients containing gluten were added to the juice.

Gluten-Free Carbohydrate Options for Breakfast On-the-Go

There are numerous ways athletes following a gluten-free diet can add carbohydrates to their breakfast on-the-go.

Gluten-free carbohydrate options include:

• Fruit
• Starchy vegetables
• Beans and legumes
• Gluten-free grains
• Dairy: Milk and yogurt

Athletes can include a variety of these items in their gluten-free breakfast on-the-go to provide them with the energy needed for the day ahead.

10 Gluten-Free Breakfast On-the-Go Ideas for Athletes

Now that you have an understanding of what gluten is, let’s explore 10 gluten-free breakfast on-the-go ideas for athletes.

#1 Greek Yogurt and Fruit Parfait

A Greek yogurt and fruit parfait is a nutritious breakfast on-the-go option that athletes can enjoy.

Greek yogurt is an easy way for athletes to add protein to their breakfast. A 5.3 oz individual container of Greek yogurt provides 15 grams of protein (3). 

In addition to protein, Greek yogurt contains calcium and many brands are fortified with Vitamin D.

Athletes can add mixed berries to their Greek yogurt for a nutrient-rich topping. Berries provide fiber, vitamins, minerals, and antioxidants, making them a healthy choice for athletes (4).

For added crunch, athletes can top their parfait with gluten-free granola. Purely Elizabeth®, KIND®, and Bob’s Red Mill® all offer a variety of gluten-free granola options.

Is Greek Yogurt Gluten-Free?

Greek yogurt is generally gluten-free. However, athletes will want to read the label carefully on the yogurt they purchase.

Some brands of Greek yogurt may include added ingredients that contain gluten (i.e. granola or cookie toppings, sweeteners, flavorings).

#2 Fruit Smoothie: Healthy Gluten-Free Breakfast On-the-Go

A fruit smoothie is another nutritious breakfast on-the-go option for athletes following a gluten-free diet.

Fruit provides athletes with a variety of vitamins, minerals, antioxidants, and phytochemicals, making it a nutrient-rich way to start the day.

Some of my favorite frozen fruit options for a smoothie include:

• Banana slices
• Strawberries
• Blueberries
• Raspberries
• Blackberries
• Cherries
• Mango
• Peaches
• Papaya
• Pineapple

I recommend that athletes keep a variety of frozen fruits available in their freezer. This way they are prepared on busy mornings to make a quick smoothie for breakfast.

In addition to frozen fruit, athletes can add ingredients such as low-fat milk, Greek yogurt, cottage cheese, and nut butter, to boost the protein content of their smoothie.

A post-workout smoothie can be a great breakfast on-the-go option for athletes following a morning practice.

Is Frozen Fruit Gluten-Free?

Fruit is naturally gluten-free. However, when purchasing frozen fruit athletes need to read the food label carefully to ensure no gluten-containing ingredients were added to the fruit.

#3 Cottage Cheese with Fruit

Cottage cheese is a protein-rich food that athletes can include in their gluten-free breakfast on-the-go. A 1-cup serving of cottage cheese provides ~28 grams of protein (5).

Topping the cottage cheese with fruit, such as pineapple, peaches, or berries, is a nutritious way to add carbohydrates, vitamins, minerals, and phytochemicals to the breakfast.

Cottage cheese can be purchased in individual serving containers, which are convenient for athletes to grab on the way out the door.

Along with the cottage cheese, athletes can enjoy a glass of 100% fruit juice to help further increase the carbohydrate content of the breakfast.

Is Cottage Cheese Gluten-Free?

Similar to Greek yogurt, it is important for athletes to review the ingredient label carefully on the cottage cheese they purchase carefully. Although cottage cheese is generally gluten-free, some brands may include flavorings or thickeners that contain gluten (6).

#4 Protein Overnight Oats

Protein overnight oats can be a healthy breakfast for athletes to enjoy on-the-go. Athletes can meal prep overnight oats in advance to have ready on busy weekday mornings.

One of my favorite aspects of overnight oats, is that the flavor variety is endless. By using different combinations of fruit, nuts, and spices, athletes can enjoy a different flavor of overnight oats each day.

There are also numerous ways athletes can increase the protein content of their overnight oats. Check out my blog on making protein overnight oats for a variety of ideas.

Are Oats Gluten-Free?

Although oats are naturally gluten-free, they are considered high-risk for cross-contamination with grains containing gluten during processing. In addition, some individuals with celiac disease may also experience a reaction to other components within oats that cause discomfort (7).

The Celiac Disease Foundation recommends individuals on a gluten-free diet only purchase oat products specifically labeled as being gluten-free.

Individuals should also visit with their doctor and/or dietitian prior to adding oats to their gluten-free diet.

Athletes following a gluten-free diet should make sure to follow these precautions before adding oats to their meal plan.

#5 Gluten Free Toaster Waffle with Nut Butter

Gluten-free toaster waffles are an easy breakfast on-the-go option that athletes can enjoy.

Kodiak Cakes® and Van’s® both offer gluten-free toaster waffles that can be purchased in the frozen food section of the store.

For added protein and healthy fat, athletes can top their waffles with nut butter. Nut butters contain monounsaturated fats, protein, vitamins, and minerals, making them a nutritious addition to an athlete’s breakfast. 

Along with the waffles, athletes can grab a piece of fresh fruit and nutritious beverage to enjoy with their breakfast on-the-go.

Is Nut Butter Gluten-Free?

Nuts are naturally gluten-free. However, when purchasing a nut butter, athletes should read the label carefully to ensure no gluten-containing ingredients or flavorings were added to the product.

Justin’s® has a variety of nut butter products available that are certified gluten-free.

#6 Breakfast Sandwich on a Gluten Free Bagel

A breakfast sandwich made on a gluten-free bagel can be an easy breakfast on-the-go option for athletes. A bagel breakfast sandwich is a great way for athletes to get both carbohydrates and protein with their morning meal.

Bagels are a convenient way for athletes to enjoy a high-carb breakfast that will provide them with the energy needed for the day ahead.

Udi’s®, Canyon Bakehouse® and O’Dough’s®, all offer a variety of gluten-free bagels that athletes can enjoy.

Athletes can top the bagel with protein-rich fillings such as eggs, turkey or chicken sausage, ham, and/or sliced cheese.

If preferred, another quick option is to top the gluten-free bagel with nut butter, sliced, banana, and honey. A bagel with nut butter can be a great gluten-free pre-workout meal for athletes to enjoy in the morning.

Note: Athletes should carefully read food labels for all processed meats (i.e., deli meat, turkey/chicken sausage, cheese) to ensure no gluten-containing ingredients were used in production (1). Boar’s Head and Applegate® both have a variety of gluten-free options available.

#7 Gluten-Free Muffins, Banana, Greek Yogurt Drink

Gluten-free muffins can be an easy addition to an athlete’s breakfast on-the-go. Krusteaz® and Simple Mills® both have a variety of gluten-free muffin mixes that athletes can try out.

Athletes can meal prep a batch of the muffins on the weekend to enjoy on busy weekday mornings.

To boost the protein content of the breakfast, athletes can enjoy a Greek yogurt drink along with the gluten-free muffins. Oikos Pro® and Chobani® Complete both offer gluten-free varieties that are great options for athletes.

Similar to regular Greek yogurt, athletes should read the ingredient label carefully on the Greek yogurt drinks they purchase to ensure the item does not contain gluten.

#8 Hard-Boiled Eggs, Fig Bars, Grapes

Hard-boiled eggs are a great way to add a source of high-quality protein to an athlete’s breakfast on-the-go. A large egg contains ~6 grams of protein and is naturally gluten-free (8).

The protein in eggs is considered a high-quality, complete protein, meaning it contains all 9 of the essential amino acids that the body cannot make (9). 

In addition to protein, eggs provide choline, an essential nutrient that is important for cognitive function. Eggs also contain riboflavin, selenium, Vitamin K, and antioxidants (9).

Athletes can hard-boil eggs in advance to enjoy with their breakfast throughout the week. Hard-boiled eggs can also be purchased at the store, which come peeled and ready-to-eat.

Along with the hard-boiled eggs, athletes can enjoy their favorite gluten-free fig bars as well as fresh fruit. Nature’s Bakery® offers a variety of gluten-free fig bars that make a convenient addition to an athlete’s breakfast on-the-go.

#9 Avocado Toast with Low-Fat Milk

Avocado toast on gluten-free bread or a gluten-free English muffin can be a healthy breakfast on-the-go option for athletes.

Avocados are a nutrient-dense way to add healthy fats, vitamins, minerals, and fiber to an athlete’s breakfast. 

The majority of fat found in avocados is monounsaturated fat (10). When eaten in moderation, monounsaturated fats are a healthy addition to an athlete’s meal plan.

In addition, one avocado (201 g) provides 14 grams of fiber (10). Thus, avocados are a great way for athletes to boost the fiber content of their breakfast. 

Along with the avocado toast, athletes can enjoy a glass of low-fat 1milk. A 1-cup serving of regular cow’s milk provides 8 grams of high-quality, complete protein (11).

Milk also provides 13 essential vitamins and minerals that are important for an athlete’s health.

Plain milk is naturally gluten-free. However, if the milk has any added flavorings or sweeteners the athlete should review the ingredient label carefully to ensure the product is gluten-free.

#10 Gluten-Free Trail Mix: Simple Breakfast On-the-Go

Finally, when considering breakfast on-the-go options, don’t forget about trail mix.

Athletes can make their own trail mix by combining a variety of nuts, seeds, dried fruit, and gluten-free breakfast cereal together to create a nutritious combination.

Similar to frozen fruit, athletes need to read the food label carefully to ensure no gluten-containing ingredients were added to the dried fruit.

If athletes purchase pre-packaged trail mixes at the store, they should look for mixes that contain a variety of nuts, seeds, and dried fruit. They can further boost the carbohydrate content of the trail mix by adding gluten-free cereal, pretzels, or snack crackers to the mix.

Gourmet Nut® Power Up and Orchard Vally Harvest® (available on Amazon) have a variety of gluten-free trail mixes available.

Along with the trail mix, athletes can enjoy a piece of fresh fruit as well as low-fat milk to round out their breakfast on-the-go.

Pro Tip: In addition to being a convenient breakfast on-the-go, trail mix can be a great high-protein, gluten-free snack that athletes can enjoy throughout the day.

10 Gluten-Free Breakfast On-the-Go Ideas for Athletes

You are now set with 10 gluten-free breakfast on-the go ideas for busy athletes.

As a reminder, athletes should always read the ingredient labels on the products they purchase carefully to ensure the items are gluten-free. A sports dietitian nutritionist can work with the athlete on creating a gluten-free meal plan that supports their individual nutrition needs.

For additional gluten-free nutrition tips, make sure to check out my blog on gluten-free options at Chipotle.

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About the Author

Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine.  Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.