5 Easy Gluten-Free Breakfasts that are High In Fiber
A high fiber breakfast is a key to morning success because it is digested slowly and provides the body with lots of healthy and long-burning energy.
Fiber is a complex carbohydrate that breaks down slowly in the body and maintains a steady stream of energy to the bloodstream.
Simply speaking, fiber is the highest possible quality of carbohydrates and will not cause the insulin or sugar rushes you would receive from refined foods.
We can tell you about the high-soluble fiber in our cereals help to keep you regular . . . but I think that in this case our name pretty much speaks for itself!
Try these easy high fiber and gluten-free breakfasts to get you going!
Blackberry Breakfast Parfait
Makes 1 (255 mL) servings with 10 grams of Fiber per serving
¼ cup (60 mL) water
2 Tbsp (30 mL/28 g) Holy Crap cereal
½ cup (120 mL) plain non-fat Greek yogurt (reserve a spoonful for garnish)
½ cup (120 mL) fresh or thawed blackberries (reserve 1 for garnish)
Wedge of fresh lemon
Honey, for drizzling
1. Pour the water into a bowl, stir in the Holy Crap cereal and let sit for 5 minutes.
2. In a glass, layer the yogurt, followed by the soaked Holy Crap cereal and the blackberries. Garnish with a dollop of yogurt and top with a blackberry.
3. Add a squeeze of lemon and a drizzle of honey for the perfect touch of sweetness.
NUTRITION FACTS: PER 255 mL SERVING. Calories (260) Total Fat (8 g) including Omega-3 (2.5 g) and Omega-6 (2 g) Total Carbohydrates (27 g) Dietary Fibre (10 g) Protein (19 g)
Provides 40% of your daily vitamin C and 22% of your calcium needs based on a 2000-calorie diet.
Oatmeal Banana Bake
Makes 7 (225 mL) servings with 10 grams of Fiber per serving
Olive oil, for coating the ramekins
1 cup (250 mL) milk (nut or non-dairy)
1 cup (250 mL) organic apple juice
1 bag (530 mL/320 g) Holy Crap Plus Gluten Free Oats
1 or 2 bananas, sliced
Brown sugar to taste
1. Turn on the broiler. Lightly oil seven 3/4 cup (180 mL) ramekins.
2. Place the milk and apple juice in a bowl, stir in the oats and let sit for 5 minutes. Stir again and spoon into the ramekins.
3. Top with sliced bananas, sprinkle with brown sugar and broil for about 5 minutes. Watch closely so that the sugar doesn’t burn!
4. Remove from the oven and serve warm.
NUTRITION FACTS: PER 225 mL SERVING. Calories (370) Total Fat (9 g) including Omega-3 (0.5 g) and Omega-6 (0.5 g) Total Carbohydrates (68 g) Dietary Fibre (10 g) Protein (11 g)
Provides 38% of your daily iron and 22% of your daily calcium needs based on a 2000-calorie diet.
Oats and Cottage Cheese Pancakes
Makes 1 serving (4 small pancakes) with 9 grams of Fiber per serving
1/2 cup (120 mL/70 g) Holy Crap Plus Gluten Free Oats
1/2 medium banana, cut into chunks
1/2 tsp (2.5 mL) vanilla extract
1 tsp (5 mL) gluten-free baking powder
1/4 cup (60 mL) fat-free cottage cheese
2 Tbsp (30 mL) unsweetened almond milk
Olive oil, for coating the pan
Maple syrup, for topping
Raspberries, for garnish
Mint leaves, for garnish
1. Place all ingredients, except the topping and garnishes, in a blender and process until completely smooth, about 30 seconds.
2. Lightly coat a large non-stick skillet or griddle with oil and heat over medium-low.
3. Spoon a quarter of the batter into the skillet and gently spread it out a bit with the back of the spoon. Cook until bubbles appear on top, 1 to 2 minutes. Gently flip the pancake and cook until the underside
is golden, 1 to 2 minutes. Transfer to a plate.
4. Using a damp cloth, wipe the skillet clean. Add a bit more oil and repeat with the remaining batter.
5. Serve in a stack, topped with maple syrup and garnished with raspberries and mint leaves.
NUTRITION FACTS: PER 260 G SERVING. Calories (430) Total Fat (12 g) including Omega-3 (2 g) and Omega-6 (2 g) Total Carbohydrates (64 g) Dietary Fibre (9 g) Protein (20 g)
Provides 35% of your daily calcium and 34% of your daily iron needs based on a 2000-calorie diet.
Makes 2 (420 mL) servings with 7 grams of Fiber per serving
½ cup (120 mL) water
2 Tbsp (30 mL/28 g) Skinny B cereal
½ cup (120 mL) fresh or frozen unsweetened strawberries
½ cup (120 mL) fresh or frozen unsweetened raspberries
1 cup (250 mL) plain non-fat Greek yogurt
1 cup (250 mL) unsweetened almond milk
Fresh berries, for garnish
Mint leaves, for garnish
1. Pour the water into a bowl, stir in the Skinny B cereal and let sit for 5 minutes.
2. Place all the ingredients, except the garnishes, in a blender and process until smooth. Pour into glasses, garnish with fresh berries and mint and serve.
NUTRITION FACTS: PER 420 G SERVING. Calories (180) Total Fat (5.5 g) including Omega-3 (1.5 g) and Omega-6 (1.25 g) Total Carbohydrates (26 g) Dietary Fibre (7 g) Protein (11 g)
Provides 50% of your daily vitamin C and 38% of your daily calcium needs based on a 2000-calorie diet
Ultimate Breakfast Granola
Makes 20 1/3-CUP (80mL) servings with 6 grams of Fiber per serving
1¼ cups (300 mL) gluten-free steel cut oats
1¾ cups (415 mL) gluten-free rolled oats
1 cup (250 mL/185 g) HolyCrap or Skinny B cereal
1 cups (315 mL) whole raw almonds
¾ cup (180 mL) raw sunflower seeds
¾ cup (180 mL) shredded unsweetened coconut
1¼ cups (300 mL) chopped pecans
1¼ cups (300 mL) peanuts with skins
1 cup (250 mL) walnut pieces
½ cup (120 mL) whole raw sesame seeds
1/3 cup (80 mL) whole raw pumpkin seeds
½ cup (120 mL) agave nectar
½ cup (120 mL) maple syrup
4 tsp (20 mL) vanilla extract
½ cup (120 mL) coconut oil, melted
1. Preheat the oven to 250F (120C). Line a baking sheet with parchment paper.
2. In a large bowl, mix all the dry ingredients together until well combined.
3. In a separate bowl, whisk together the agave nectar, maple syrup, and vanilla extract.
4. Pour the melted coconut oil over the dry ingredients and mix well. Add the liquid mixture and stir until well mixed.
5. Spread the granola evenly over the baking sheet and bake, stirring every 15 minutes, until golden brown and very fragrant, about 1 hour.
6. Remove the granola from the oven and allow to cool on the baking sheet. Store in an airtight container
NUTRITION FACTS: PER 80 mL SERVING ( 1/3 CUP). Calories (390) Total Fat (26 g) including Omega-3 (1 g)
and Omega-6 (1 g) Total Carbohydrates (25 g) Dietary Fibre (6 g) Protein (9 g)
Expert Testimonials for Holy Crap cereal
"Gluten Free eating is all about finding a food that is both delicious AND nutritious. Holy CRAP has achieved both!"
"As a big promoter of a whole foods diet, the ingredients in Holy Crap are just that – real foods in their real forms. The health benefits are many, and it can work well in the majority of people’s diets. Especially compared to other packaged cereals, Holy Crap is miles above!"
"It's so important for me to be fueling properly during my intense training days and Holy Crap cereals are my secret weapon. It's an easy way to add that necessary protein to start my day off in the right way."
"I can't think of a better way to start the day than with Holy Crap cereal. It contributes to a healthful digestive tract, has high levels of essential amino and fatty acids, has no added sugars and tastes great! Holy Crap provides a kick of fiber, essential fatty acids and protein."
"I get excited about finding new ways to use Holy Crap and Skinny B in recipes and meal ideas for my clients and the women in our PowHERhouse community. Flexible and nutritionally dense – SOLUTION focused fuel for busy women looking to stay strong, energetic and powHERful!"
"I am having a difficult time thinking of a diet these cereals would not fit. I can’t promise you that your whole day will go perfectly but I can recommend the perfect way to start it- Holy Crap and Skinny B cereals!"