Do you want to embark on a lectin-free lifestyle and have no idea what to have for breakfast? I totally get it. Once you have to give up bread, oats, pancakes, muffins, cereals, potatoes, what’s left to eat? I have good news, all the above have a lectin-free version, that is as tasty and satisfying as the original version, and much healthier and more nutritious for you and your loved ones. Let’s explore together my favorite lectin-free breakfast ideas, after more than 3.5 years following the plant paradox lifestyle.
What is ‘breakfast’?
But first let’s clarify what ‘breakfast’ means. Simply put, it is the first meal of the day, the one you break your overnight fast with. So, it doesn’t matter what time you eat it, if it’s your first meal of the day, it’s called break-fast.
That being said, you can eat anything for your first meal of the day. However, when people want ‘breakfast’ ideas, they refer more to the emotional significance of that first meal of the day, which is usually related to a familiar taste or texture, that helps us recreate a positive experience.
With this in mind, I decided to put together a round-up of the most comforting lectin-free breakfasts you can have when your are following the plant paradox lifestyle. Lectin-free foods, if combined and cooked appropriately, will make delicious and beautiful meals. I have been following the plant paradox lifestyle for almost 4 years now and all these lectin-free breakfast ideas are my favorite plant paradox approved breakfasts.
Intermittent fasting: when do we eat breakfast?
Many health enthusiasts, functional medicine practitioners, health coaches and even MDs now advocate for the role of intermittent or time restricted fast in improving our health. Simply put, time restricted fasting is when you voluntarily give your body a break from eating, even when food is available (a very important distinction from starvation, unfortunately still a reality for many people around the world).
We all fast to some extent – we don’t eat when we are asleep, right? But, for health benefits, this period of time should be extended to 14-16 hours every day. I personally do 16 hours every day, whithout any effort. My last meal of the day is around 6pm and the next meal is around lunch next day. I don’t force myself not to eat, I just don’t feel hungry during this time. I also feel this is the easier way to fast, as most of it is sleep anyway. Fasting should feel good once you passed the first few days when the body is adjusting to the new schedule.
Fasting is a very personal experience and can be done in a multitude of ways, so it’s very important that you listen to your body and do what feels good for you. Start slowly and experiment with fasting in the particular context of your life. Do what suits you and what makes you feel good. Fasting should give us energy, clarity of mind and overall should have a positive impact on our health. But, as with anything, there is too much of a good thing, so balance and considering bio-individuality are important.
But let’s focus now on what can you eat for the first meal of the day and if you want to dig deeper into the science of fasting, I recommend Dr. Jason Fung, The Complete Guide to Fasting and Dave Asprey, Fast This Way.
What is a lectin-free breakfast?
If you are a long time follower of The Plant Paradox and of Dr. Steven Gundry, you probably know by heart the YES and NO lectin-free food list. But the lectin-free movement is growing every day and there are always new people trying to figure out what healthy eating is and how we can lead normal lives and eat delicious foods while eliminating so many familiar ingredients from our diets.
The list of approved food and foods to eliminate is long and can be found in any of Dr. Gundry’s books, as well as here. But briefly, related to our topic of breakfast, you will eliminate all grains and pseudo-grains (except for millet, sorghum and teff), everything that has sugar, in all its forms, all high sugar fruits and smoothies, heavily processed foods, animal protein that is not grass-fed, pasture-raised, wild-caught. All eggs have to be pasture-raised or Omega3 eggs and if you are very sensitive to corn, soy or oats you have to check with your supplier to make sure the hens are not supplemented any of these (which is very common). You are only allowed dairy coming from Casein A2 milk, but in very small amounts (food to consume only once in a while).
The lectin-free food lists are updating all the time as there is always new research on lectins coming in and a lot of new, plant paradox compliant products introduced to the market. So, to keep up with it, I recommend following Dr. Steven Gundry on his social media channels and reading the latest books with the most updated information. At the time I’m writing this, we are waiting for the launch of The Energy Paradox.
Lectin-free breakfast recipe round-up
One quick note regarding the below collection of lectin-free breakfast recipes: In my family I am the only one following a lectin-free lifestyle (at least intentionally), but when I make such a breakfast I make it for everyone. Most of them were tried and tested by people who are not on any particular diet and they are all loved by everyone.
When you eat any of the below breakfasts, you won’t feel at all you are on a diet. They are satisfying, full of flavor, rich, nutritious and you will feel good after you eat them. And as a general rule, while pancakes and muffins are a good treat to have for brunch during weekend, make sure your break-fast meal includes vegetables and greens, protein and healthy fats.
Inspired by one of my favorite meals in a restaurant in Dallas, this Greens and Sweet Potato Hash Bowl is the perfectly balanced lectin-free breakfast: it’s full of nutrients, healthy carbs and fats, healthy proteins and tastes amazing. And it’s quick to put together. If you are vegan or can’t have eggs, replace the eggs with a handful of plant paradox approved nuts and seeds. Or, if you are sensitive to eggs but ok with animal protein, replace them with grilled or pan cooked chicken breast or a steak (flank steak would be great).
Millet Porridge, a warming lectin-free breakfast
Millet is an ancient grain that makes a great replacement for oats and the millet porridge is a creamy, comforting, warming, satisfying and delicious lectin-free breakfast. With adds-on such as coconut oil and butter, nut butter, chopped nuts, frozen or fresh berries, cinnamon and a little bit of a plant paradox approved sweetener, this millet porridge is a winner. Millet can be cooked in only water or with a mix of water and non-dairy milk. Get creative when it comes to add-ons and toppings.
Sunchokes are delicious and packed with prebiotic fiber. They are also easy to cook and make the best replacement for white potatoes, in case that’s what you are craving. This sunchokes lectin-free breakfast it’s super easy to put together, nutritious and it will satisfy those cravings for a familiar potato and eggs breakfast, without compromising your health.
These sweet and savory pancakes are my lectin-free take on the famous Finnish pancakes, pinaattiletut. They pack a lot of spinach and are made with almond and cassava flour, eggs and non-dairy milk. I love to serve them with warm wild blueberries, but you want to stick to savory you can get creative and have them with bacon, cheese or salted butter. The batter can be made in one blender and you can wow anyone with this funny presentation and interesting salty and sweet combination. This lectin-free breakfast is certainly not boring.
There is something about shakshouka that screams comfort, taste, lazy but gourmet mornings. It’s simple but festive at the same time, it’s nutritious and easy to make, it’s sharable. In this lectin-free version I replace the traditional tomato base with a bed of nutritious greens. The result is a nutritious, comforting, sharable lectin-free breakfast. To tell you a secret, I’ve had people making this for their New Year’s Eve dinner and in my family is a favorite holiday brunch.
The Tortilla Wrap, the most satisfying lectin-free breakfast
This must be one of the most satisfying lectin-free breakfasts I’ve ever made. It started with a viral Tik Tok trend that took over the world in just a few days. I felt we too, the plant paradox followers, deserve to be part of such a viral experiment, and show the world there are always healthier alternatives to any meal. And that’s how this lectin-free breakfast was born. Lectin-free tortillas are easy to make at home and even make in advance and freeze, so you can always have some on hand when you want to put together a quick and delicious tortilla wrap for breakfast.
Oh, I couldn’t put together a lectin-free breakfast recipe round-up without a granola recipe. Whether we want it or not, the cereal breakfast is a familiar, comforting and easy breakfast all around the world, and what you find in stores, even those labeled as ‘healthy’ are far from being a nutritious meal. This lectin-free and sugar-free granola recipe was one of the first recipes I created more than 3 years ago.
This lectin-free granola recipe freezes really well, so you can just make a big batch in advance and keep it in the freezer. Since it has so many nuts it doesn’t really freeze, so you don’t have to take it out much in advance. Serve it with your favorite plant paradox approved yogurt or with a non-dairy plant paradox compliant milk. I always like hemp milk with granola. Best brand available in the US is Pacific – Hemp Original, Unsweetened – but it’s also very easy to make at home. Just blend in a high power blender hemps seeds with filtered water (1/4 cup hemp to 2 cups water) , maybe add some vanilla and approved sweetener if you’d like.
Pancakes are a regular weekend breakfast in our home. I have many ways of making lectin-free pancakes, but this one is one of my favorites. They are easy to put together and personalize to your taste. Add your favorite nut butter, more or less sweetener, sprinkle with your favorite nuts and you can even drizzle with Yacon Syrup, a healthy alternative to maple or agave syrup.
If you are not in the mood for the work, there is another, easier way. Get GundryMD’s Pancake Mix and always have some in your pantry for the days when you feel like pancakes.
This might look a little weird to you, tomatoes for a lectin-free breakfast? Well, if seeds and peels are removed and you use organic, heirloom tomatoes, from your garden or a trusted farmer, in season and in small quantities, they are actually a lectin-light food that you might be able to reintroduce in you diet, after you completed Phase 1 and Phase 2 of the plant paradox program. My Every Day Little Breads are the perfect vehicle for a breakfast toast. If you are not ready yet to adventure into tomato land, or not in season, you can top with avocado, olives, cilantro and onions, drizzle with extra virgin olive oil and even a little bit of compliant cheese if you wish. Top with a fried or poached egg, maybe?
Smoothies are a popular lectin-free breakfast. Sometimes they are just easier to put together and even easier to digest, and when it comes to combinations, the sky is the limit. For when you need a kick and a smoothie that tastes like a dessert, try my superfoods smoothie. It tastes more like an ice cream but it is packed with superfoods and nutrients.
The classic, refreshing plant paradox smoothie, the healthiest lectin-free breakfast
This is my smoothie recommendation for anyone doing the three day plant paradox cleanse, if you love smoothies. Or whenever you feel like a reset. This lectin-free breakfast is packed with nutrients, it’s fresh and easy to drink. Skip the coconut butter if you are doing the Phase 1 plant paradox.
This used to be one of my favorite breakfasts to order when I was living in Dubai and eating out a lot. It all came on a toast, but I made a version without a toast. This breakfast is built on seven layers of goodness: romaine lettuce, avocado, smoked wild caught salmon, pasture raised egg, chives, olives and almond ricotta. Lots of extra virgin olive oil, lemon juice for the salmon and avocado, salt and pepper. This is brain power, so many amazing ingredients for this filling and tasty lectin-free breakfast.
The Bread, Butter and Jam
This one is my childhood breakfast and every now and then, I just want a piece of bread with butter and jam. Even though the usual bread is not allowed on a lectin-free diet, there are so many ways to make lectin-free breads. You will find quite a few recipes in my book – The Living Well Without Lectins Cookbook – but also on this website. One of my favorite treats would be The Brazilian Cheese Breads with grass-fed butter, French butter and homemade berry jam. To make jam at home you just have to simmer berries (frozen are great) on low heat with a little bit of approved sweetener such as Lakanto monkfruit or inulin until it thickens. Agar agar is a great thickener for jams if you want it to look more like a jelly. The jam can be stored in a fridge for about one week.
The Pecan (‘Peanut’) Butter and Jelly
Along the same lines as the above, but very American (growing up in Romania I had no idea what peanut butter was until college), is a lectin-free version of the peanut butter and jelly. As mentioned above, you can make the jam or jelly at home, have a lectin-free bread on hand, and instead of peanut butter, use the best nut butter known to humankind: pecan butter. It can be bought from speciality stores or Amazon (read the ingredients) or it can be made at home, easily. Find the recipe for My Favorite Nut Butter: Pecan Butter, here.
The Occasional Lectin-Free Breakfast Treat
Muffins, cinnamon rolls, and oat cookies can make delicious lectin-free breakfast in special moments. They are not the every day favorite way to break your fast, but every now and then your first or second coffee (or tea) of the day deserves a little treat. Plus, these are made with wholesome, healthy ingredients, so you should not feel guilty.
The Cinnamon Rolls
I have to admit, I haven’t ventured to making cinnamon rolls from scratch, but GundryMD Multi Purpose Bread Mix comes to the rescue. One of the recipes on the pack is for Cinnamon Rolls, but you can make a lot of treats with this lectin-free flour mix, including bread.
Another classic grab and go breakfast, the oat cookies can be easily made lectin-free, if that’s what you feel like.
I hope you enjoyed the lectin-free breakfast guide. If you have questions, feedback, or need more ideas for breakfast leave a comment.
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