21 Cheap Gluten-Free Low-Calorie Breakfast Meals

Starting your day with a healthy and satisfying breakfast is essential for maintaining energy levels and a healthy weight. However, for those following a gluten-free diet, finding breakfast options that are also low in calories and easy on the wallet can be a significant challenge. Many gluten-free products are expensive, and low-calorie meals can often leave you feeling hungry and unsatisfied. This article is here to solve that problem. We have compiled a list of 21 delicious, cheap, gluten-free, and low-calorie breakfast meals, complete with full recipes, to help you start your day right without breaking the bank or your diet.

1. Scrambled Eggs with Spinach

Eggs are a breakfast staple for a reason. They are packed with protein, naturally gluten-free, and incredibly versatile. This simple scramble is a quick and easy way to get a nutritious start to your day.

Ingredients:

• 2 large eggs
• 1 cup fresh spinach
• 1 tsp olive oil or butter
• Salt and pepper to taste

Instructions:

1. Heat the olive oil or butter in a small non-stick skillet over medium heat.
2. Add the spinach and cook until wilted, about 2-3 minutes.
3. In a small bowl, whisk the eggs with a splash of water or milk (optional, for fluffier eggs). Season with salt and pepper.
4. Pour the eggs over the spinach in the skillet.
5. Cook, stirring gently with a spatula, until the eggs are cooked to your liking.
6. Serve immediately.

Approximate Cost: $1.50

Approximate Calories: 200

2. Banana Berry Smoothie

A smoothie is a fantastic way to pack a lot of nutrients into a quick and easy breakfast. This recipe is easily customizable with your favorite fruits and is naturally gluten-free.

Ingredients:

• 1 ripe banana
• 1/2 cup mixed berries (frozen or fresh)
• 1/2 cup unsweetened almond milk (or any milk of your choice)
• 1/4 cup plain Greek yogurt (optional, for extra protein)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

Approximate Cost: $2.00

Approximate Calories: 250

3. Overnight Oats

Overnight oats are a perfect make-ahead breakfast for busy mornings. Prepare them the night before, and you’ll have a delicious and filling breakfast waiting for you in the morning. Be sure to use certified gluten-free oats.

Ingredients:

• 1/2 cup certified gluten-free rolled oats
• 1/2 cup unsweetened almond milk (or any milk of your choice)
• 1/4 cup plain Greek yogurt
• 1 tbsp chia seeds
• 1 tbsp maple syrup or honey (optional)
• Your favorite toppings (e.g., fresh fruit, nuts, seeds)

Instructions:

1. In a jar or container with a lid, combine the oats, almond milk, Greek yogurt, chia seeds, and sweetener (if using).
2. Stir well to combine.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. In the morning, stir the oats and add your favorite toppings before serving.

Approximate Cost: $1.75

Approximate Calories: 300 (without toppings)

4. Chia Seed Pudding

Chia seed pudding is another excellent make-ahead breakfast option that is both nutritious and delicious. Chia seeds are packed with fiber and omega-3 fatty acids, making this a healthy and filling breakfast.

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk (or any milk of your choice)
• 1 tbsp maple syrup or honey (optional)
• 1/2 tsp vanilla extract
• Your favorite toppings (e.g., fresh fruit, nuts, seeds)

Instructions:

1. In a jar or container with a lid, combine the chia seeds, almond milk, sweetener (if using), and vanilla extract.
2. Stir well to combine.
3. Let it sit for 5-10 minutes, then stir again to break up any clumps.
4. Cover and refrigerate for at least 2 hours, or overnight, until the pudding has thickened.
5. In the morning, stir the pudding and add your favorite toppings before serving.

Approximate Cost: $1.50

Approximate Calories: 250 (without toppings)

5. Apple Cinnamon Oatmeal

Oatmeal is a classic breakfast that can be easily made gluten-free by using certified gluten-free oats. This warm and comforting bowl of oatmeal is perfect for a chilly morning.

Ingredients:

• 1/2 cup certified gluten-free rolled oats
• 1 cup water or milk
• 1/2 apple, chopped
• 1/2 tsp cinnamon
• 1 tbsp maple syrup or honey (optional)

Instructions:

1. In a small saucepan, bring the water or milk to a boil.
2. Stir in the oats, chopped apple, and cinnamon.
3. Reduce the heat and simmer for 5-7 minutes, or until the oats are cooked through and the apples are tender.
4. Stir in the sweetener (if using) and serve warm.

Approximate Cost: $1.25

Approximate Calories: 250

6. Veggie Omelette

An omelette is a quick and easy way to get a serving of vegetables in at breakfast. This recipe is easily customizable with your favorite vegetables.

Ingredients:

• 2 large eggs
• 1/4 cup chopped bell peppers
• 1/4 cup chopped onions
• 1/4 cup chopped mushrooms
• 1 tsp olive oil or butter
• Salt and pepper to taste

Instructions:

1. Heat the olive oil or butter in a small non-stick skillet over medium heat.
2. Add the vegetables and cook until tender, about 5-7 minutes.
3. In a small bowl, whisk the eggs with a splash of water or milk (optional). Season with salt and pepper.
4. Pour the eggs over the vegetables in the skillet.
5. Cook until the edges are set, then gently lift the edges and tilt the pan to allow the uncooked eggs to flow underneath.
6. When the eggs are almost set, fold the omelette in half and cook for another minute.
7. Serve immediately.

Approximate Cost: $1.75

Approximate Calories: 250

7. Sweet Potato Toast

Sweet potato toast is a creative and healthy alternative to traditional toast. Simply slice a sweet potato, toast it, and top it with your favorite toppings.

Ingredients:

• 1 medium sweet potato
• Your favorite toppings (e.g., avocado, eggs, nut butter, fruit)

Instructions:

1. Wash and slice the sweet potato into 1/4-inch thick slices.
2. Toast the sweet potato slices in a toaster or toaster oven until tender and lightly browned. You may need to toast them a few times.
3. Top with your favorite toppings and serve immediately.

Approximate Cost: $1.00 (without toppings)

Approximate Calories: 150 (without toppings)

8. Quinoa Porridge

Quinoa is a complete protein and a great gluten-free alternative to oats. This quinoa porridge is a warm and satisfying breakfast that will keep you full all morning.

Ingredients:

• 1/2 cup cooked quinoa
• 1/2 cup unsweetened almond milk (or any milk of your choice)
• 1/2 tsp cinnamon
• 1 tbsp maple syrup or honey (optional)
• Your favorite toppings (e.g., fresh fruit, nuts, seeds)

Instructions:

1. In a small saucepan, combine the cooked quinoa, almond milk, and cinnamon.
2. Cook over medium heat, stirring occasionally, until the porridge has thickened to your liking.
3. Stir in the sweetener (if using) and top with your favorite toppings.
4. Serve warm.

Approximate Cost: $2.00

Approximate Calories: 300 (without toppings)

9. Greek Yogurt with Berries and Nuts

Greek yogurt is a great source of protein and is naturally gluten-free. This simple breakfast is quick, easy, and can be customized with your favorite toppings.

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries
• 1/4 cup chopped nuts (almonds, walnuts, etc.)

Instructions:

1. In a bowl, combine the Greek yogurt, berries, and nuts.
2. Stir to combine and enjoy.

Approximate Cost: $2.50

Approximate Calories: 300

10. Cottage Cheese with Fruit

Cottage cheese is another excellent source of protein and is a great low-calorie breakfast option. Pair it with your favorite fruit for a simple and satisfying meal.

Ingredients:

• 1 cup low-fat cottage cheese
• 1/2 cup your favorite fruit (peaches, pineapple, berries, etc.)

Instructions:

1. In a bowl, combine the cottage cheese and fruit.
2. Stir to combine and enjoy.

Approximate Cost: $2.00

Approximate Calories: 250

11. Black Bean and Corn Salsa with Eggs

This savory breakfast is a great way to start your day with a boost of protein and fiber. The black bean and corn salsa can be made ahead of time to save time in the morning.

Ingredients:

• 2 large eggs, cooked your favorite way (scrambled, fried, poached)
• 1/2 cup black bean and corn salsa (store-bought or homemade)
• 1/4 avocado, sliced (optional)

Instructions:

1. Prepare the eggs to your liking.
2. Top the eggs with the black bean and corn salsa and avocado (if using).
3. Serve immediately.

Approximate Cost: $2.50

Approximate Calories: 300

12. Rice Cake with Avocado and Egg

Rice cakes are a light and crispy gluten-free base for a variety of toppings. This combination of avocado and egg is a classic for a reason – it’s delicious and nutritious.

Ingredients:

• 2 gluten-free rice cakes
• 1/2 avocado, mashed
• 1 hard-boiled egg, sliced
• Salt and pepper to taste

Instructions:

1. Spread the mashed avocado on the rice cakes.
2. Top with the sliced hard-boiled egg.
3. Season with salt and pepper to taste.
4. Serve immediately.

Approximate Cost: $2.00

Approximate Calories: 250

13. Breakfast Tacos with Corn Tortillas

Enjoy a breakfast fiesta with these simple and delicious breakfast tacos. Corn tortillas are naturally gluten-free, making them a perfect choice for this recipe.

Ingredients:

• 2 small corn tortillas
• 2 large eggs, scrambled
• 1/4 cup shredded cheese (optional)
• Salsa, for topping

Instructions:

1. Warm the corn tortillas in a dry skillet or in the microwave.
2. Fill each tortilla with the scrambled eggs and cheese (if using).
3. Top with salsa and serve immediately.

Approximate Cost: $2.00

Approximate Calories: 300

14. Baked Apples with Cinnamon and Raisins

This warm and comforting breakfast feels like a treat, but it’s actually a healthy and low-calorie option. The natural sweetness of the apples is enhanced by the cinnamon and raisins.

Ingredients:

• 1 medium apple, cored
• 1 tbsp raisins
• 1/2 tsp cinnamon
• 1 tsp butter (optional)

Instructions:

1. Preheat the oven to 375°F (190°C).
2. Place the cored apple in a small baking dish.
3. Fill the center of the apple with the raisins and cinnamon. Top with a small pat of butter, if desired.
4. Bake for 20-25 minutes, or until the apple is tender.
5. Serve warm.

Approximate Cost: $1.50

Approximate Calories: 200

15. Hard-Boiled Eggs and a Piece of Fruit

Sometimes the simplest breakfasts are the best. Hard-boiled eggs are a great source of protein and can be made ahead of time for a quick and easy grab-and-go breakfast. Pair them with your favorite fruit for a complete meal.

Ingredients:

• 2 hard-boiled eggs
• 1 piece of fruit (apple, banana, orange, etc.)

Instructions:

1. Enjoy the hard-boiled eggs and fruit for a simple and nutritious breakfast.

Approximate Cost: $1.00

Approximate Calories: 250

16. Leftover Dinner

Don’t forget about leftovers! A small portion of last night’s dinner can make a perfectly acceptable and easy breakfast. Just make sure your dinner was gluten-free and relatively low in calories.

Ingredients:

• 1 serving of leftover gluten-free dinner (e.g., grilled chicken and roasted vegetables, a small portion of chili)

Instructions:

1. Reheat the leftovers and enjoy.

Approximate Cost: Varies

Approximate Calories: Varies

17. Savory Yogurt Bowl

Think yogurt is only for sweet breakfasts? Think again! This savory yogurt bowl is a refreshing and protein-packed way to start your day.

Ingredients:

• 1 cup plain Greek yogurt
• 1/4 cup chopped cucumber
• 1 tbsp chopped fresh dill
• 1 tsp lemon juice
• Salt and pepper to taste

Instructions:

1. In a bowl, combine the Greek yogurt, cucumber, dill, and lemon juice.
2. Season with salt and pepper to taste.
3. Stir to combine and enjoy.

Approximate Cost: $2.00

Approximate Calories: 200

18. Buckwheat Pancakes

Buckwheat is a naturally gluten-free grain that makes delicious and fluffy pancakes. This recipe is a healthier alternative to traditional pancakes and is perfect for a weekend breakfast.

Ingredients:

• 1/2 cup buckwheat flour
• 1/2 tsp baking powder
• 1 egg
• 1/2 cup unsweetened almond milk
• 1 tbsp maple syrup or honey (optional)

Instructions:

1. In a bowl, whisk together the buckwheat flour and baking powder.
2. In a separate bowl, whisk together the egg, almond milk, and sweetener (if using).
3. Pour the wet ingredients into the dry ingredients and stir until just combined.
4. Heat a lightly oiled skillet over medium heat.
5. Pour 1/4 cup of batter onto the skillet for each pancake.
6. Cook for 2-3 minutes per side, or until golden brown.
7. Serve warm with your favorite toppings.

Approximate Cost: $2.50

Approximate Calories: 300

19. Smoked Salmon and Cream Cheese on a Rice Cake

This elegant and savory breakfast is surprisingly easy to make. The combination of smoked salmon and cream cheese is a classic for a reason.

Ingredients:

• 2 gluten-free rice cakes
• 2 tbsp cream cheese
• 2 oz smoked salmon
• Fresh dill and capers for garnish (optional)

Instructions:

1. Spread the cream cheese on the rice cakes.
2. Top with the smoked salmon.
3. Garnish with fresh dill and capers, if desired.
4. Serve immediately.

Approximate Cost: $3.50

Approximate Calories: 250

20. Tofu Scramble

A tofu scramble is a great vegan alternative to scrambled eggs. It’s packed with protein and can be customized with your favorite vegetables and spices.

Ingredients:

• 1/2 block of firm tofu, crumbled
• 1/4 cup chopped onions
• 1/4 cup chopped bell peppers
• 1/2 tsp turmeric
• Salt and pepper to taste

Instructions:

1. Heat a lightly oiled skillet over medium heat.
2. Add the onions and bell peppers and cook until tender.
3. Add the crumbled tofu, turmeric, salt, and pepper.
4. Cook, stirring occasionally, for 5-7 minutes, or until the tofu is heated through.
5. Serve warm.

Approximate Cost: $2.00

Approximate Calories: 250

21. Peanut Butter and Banana on a Rice Cake

A simple and classic combination that is both delicious and satisfying. This breakfast is perfect for when you’re short on time but still want something nutritious.

Ingredients:

• 2 gluten-free rice cakes
• 2 tbsp peanut butter
• 1/2 banana, sliced

Instructions:

1. Spread the peanut butter on the rice cakes.
2. Top with the sliced banana.
3. Serve immediately.

Approximate Cost: $1.50

Approximate Calories: 300

Conclusion

Eating a gluten-free, low-calorie, and budget-friendly breakfast doesn’t have to be a chore. With a little planning and creativity, you can enjoy a variety of delicious and satisfying meals to start your day. This list of 21 cheap gluten-free low-calorie breakfast meals provides a great starting point for your breakfast adventures. Feel free to mix and match ingredients, experiment with different flavors, and find the recipes that work best for you and your lifestyle. A healthy and delicious breakfast is the perfect way to fuel your body and mind for the day ahead.