GAPS Diet Breakfast Ideas

Last Updated on February 28, 2026 by Kayla Ruetten

Making GAPS Simpler and Easier

When we started the GAPS protocol, I wanted someone to hand me their list of recipes and meal ideas to make things feel less overwhelming. I didn’t know at the time that our family story with GAPS would lead to this blog. I am grateful and happy to be able to help other families navigate this way of eating with their children. Healthy eating and motherhood can be better, easier, and more fun with simple systems in place! One of these systems is having a good list of meal ideas and a well-stocked pantry and fridge. Check out the kitchen tools and items that have made our GAPS journey easier here.

GAPS Ingredients to Have on Hand

Fridge and Freezer Staples

A few staples in the fridge and freezer can make whipping up a meal much faster and less daunting. Ingredients that are really helpful for our family to have on hand for quick breakfasts are:

• eggs
• butter
• raw milk
• kefir grains
• frozen fruit (to blend into kefir smoothies)
• fresh fruit
• fresh veggies such as cabbage, carrots, cucumbers, lettuce
• cooking fats, such as
  • coconut oil
  • avocado oil
  • palm oil
  • grass-fed tallow
  • ghee
  • duck fat
  • grass-fed lard

Pantry Staples

A few pantry staples that are very helpful for making quick breakfasts for our family are:

• Dried fruits and sweeteners, such as
  • organic raisins
  • organic dates
  • raw honey
• Nuts, seeds, and dried beans, such as
  • organic walnuts
  • organic pecans
  • raw cashews
  • organic pumpkin seeds
  • lentils
• Seasonings, such as
  • high mineral salt
  • ground ginger
  • organic cinnamon
  • organic cloves
  • parsley flakes
  • organic garlic granules
  • organic onion granules

GAPS Diet Breakfast Ideas

These recipes are regular staple breakfast and snacks in our home, easily pulled from the freezer as needed! We do eat these often for breakfast, but our kids also often request any of these for snacks. We portion the kefir and smoothies out into “family size” containers (enough for about a 1 cup serving per child). The children often like to scoop them like ice cream in a semi-frozen state as well.

GAPS Diet Breakfast Ideas (Sweet)

1. GAPS oven pancakes (bake ahead and freeze)
2. Blueberry muffins (bake ahead and freeze)
3. Fermented milk kefir, drizzled with honey
4. 3 ingredient kefir or yogurt smoothies
5. Probiotic pumpkin pie smoothies
6. Gluten-free, dairy-free carrot cake
7. Paleo apple crisp (serve plain or with a scoop of kefir cream)
8. Paleo chocolate or vanilla cake
9. Bean blondies
10. Cranberry walnut pie

GAPS Diet Breakfast Ideas (Savory)

Sometimes we come into a new way of eating with pre-conceived notions of what that meal should include. If someone is used to eating cereal or oatmeal for breakfast and meat for dinner, it can feel weird to mix it up. We do not really strictly adhere to these notions. Sometimes we have hamburgers for breakfast and cake for dinner! Here are some savory (maybe considered more “dinner-like” meals we often eat for breakfast:

1. Scrambled eggs with fermented veggies, such as fermented carrots or dilly beans
2. Deviled eggs (use homemade mayo or this store bought brand) with a side of raw or steamed veggies
3. Egg salad in lettuce or cabbage wraps
4. Kefir artichoke dip served over leftover meat, such as chicken or roast or mashed “potatoes”. Our kids also enjoy dipping their veggie sticks in it.
5. Savory cauliflower cheese and meat pizza
6. Gluten-free lentil bread
7. Leftover or fresh hamburger patties (or any leftover meat) with healthy ranch dip. We pair this with a sweet item listed above or a second savory dish.
8. Chicken soup (or just the broth). I know soup for breakfast sounds strange! When we are needing extra nourishment due to illness or other setbacks, the kids often ask for soup for breakfast. Our bodies become intuitive over time! If you are newer to GAPS, we have also found it effective to say “after our cup of broth/soup, then we will choose (fill in the blank other breakfast options).

I hope you find these GAPS diet breakfast ideas helpful and inspiring for your family! Please let me know your favorites and feedback in the comments.

Resources

Posts

5 Home Systems That Simplify and Reduce Overwhelm
Large Family Kitchen Essentials + GAPS Diet Must Haves
How to Make GAPS Diet Pancakes in the Oven
Grain & Sugar-Free Blueberry Muffins
How to Make Milk Kefir
3 Ingredient Fermented Milk Kefir & GAPS Yogurt Smoothies
Healthy Probiotic Pumpkin Pie Smoothie
Gluten-Free, Dairy-Free Carrot Cake
Paleo Apple Crisp Recipe (GAPS, Gluten-Free, Sugar-Free)
GAPS Diet Milk Kefir Ice Cream
Paleo Chocolate & Vanilla Cake – GAPS Approved
Bean Blondies Dessert Recipe (GAPS, Vegan, Paleo-ish)
Paleo Cranberry Walnut Pie – Gluten, Dairy, Sugar-Free, GAPS Diet, Paleo, Whole30
How to Make Fermented Carrots (That Picky Eaters Love!)
Fermented Dilly Beans
Healthy Homemade Avocado Mayo
GAPS Diet Egg Salad (Whole30, Keto, Paleo Friendly)
Milk Kefir Artichoke Dip
Mashed Potatoes Alternative – NO CAULIFLOWER
Savory Protein Snack – Gluten-Free, GAPS, Low Carb
Gluten-Free Lentil Bread – No Yeast, GAPS Diet
Paleo Ranch Dip Recipe – Whole30, GAPS, Dairy-free
GAPS Diet Chicken Soup – Intro Stages

Shop This Post

• kefir grains
• coconut oil
• avocado oil
• palm oil
• grass-fed tallow
• ghee
• duck fat
• grass-fed lard
• organic raisins
• organic dates
• raw honey
• organic walnuts
• organic pecans
• raw cashews
• organic pumpkin seeds
• lentils
• high mineral salt
• ground ginger
• organic cinnamon
• organic cloves
• parsley flakes
• organic garlic granules
• organic onion granules

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