GAPS Diet Breakfast Ideas

Looking for high-protein, specific carbohydrate, nourishing and yummy meal ideas? Check out these toddler and picky-eater approved breakfast ideas that will leave your family nourished and satiated.

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 Oi
  • 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.

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