Gluten-Free Snack Favorites

Finding gluten-free snacks recipes that are both delicious and easy to prepare can be a game-changer for anyone following a gluten-free diet. Whether you’re managing celiac disease, gluten intolerance, or simply looking to incorporate healthier snack options into your routine, these gluten-free snack ideas are here to inspire you. From sweet to savory, our collection of quick gluten-free snack recipes is designed to satisfy your cravings without compromising on taste or nutrition.

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Many people think that creating gluten-free recipes means sacrificing flavor or variety, but that couldn’t be further from the truth. These snacks for a gluten-free diet are packed with wholesome ingredients and bursting with flavors that even non-gluten-free eaters will enjoy.

Gluten Free Snacks

#19. Gluten Free Banana Oat Muffins

Materials (Ingredients)

Muffin Batter:

• 1 ½ cups gluten-free flour blend
• ½ tsp xanthan gum (omit if flour blend contains it)
• ½ cup (49 g) gluten-free old-fashioned oats
• ½ cup (107 g) granulated sugar
• ¼ cup (50 g) light brown sugar, packed
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp fine sea salt
• 1 tsp ground cinnamon
• 2 large eggs (room temperature)
• 1 cup mashed banana (about 2 medium bananas)
• 1 tsp pure vanilla extract
• ⅓ cup avocado oil or neutral oil of choice
• ⅔ cup milk (use dairy-free milk if needed)

Streusel Topping:

• 2 tbsp butter (melted)
• ¼ cup (50 g) light brown sugar, packed
• 1 tbsp (10 g) gluten-free flour
• ⅛ tsp xanthan gum (omit if flour blend contains it)
• ⅓ cup (34 g) gluten-free old-fashioned oats

Instructions

1. Preheat Oven:
   • Preheat oven to 400°F (200°C).
   • Spray a 12-cup muffin tin with non-stick spray and line with paper liners.
2. Prepare Muffin Batter:
   • In a large bowl, whisk together:
     • Gluten-free flour
     • Xanthan gum (if needed)
     • Oats
     • Granulated sugar
     • Brown sugar
     • Baking powder
     • Baking soda
     • Salt
     • Cinnamon
   • Break up any large clumps of brown sugar.
   • In a medium bowl, beat the eggs. Whisk in:
     • Mashed bananas
     • Vanilla
     • Oil
     • Milk
   • Pour wet ingredients into the dry ingredients. Mix until combined.
   • Divide batter evenly into the 12 muffin cups.
   • Let batter sit for 10-15 minutes before baking.
3. Make Streusel Topping:
   • In a small bowl, mix:
     • Melted butter
     • Brown sugar
     • Gluten-free flour
     • Xanthan gum (if needed)
     • Oats
   • Mix until moistened.
   • Sprinkle topping evenly over muffin batter.
4. Bake:
   • Bake muffins at 400°F for 18-22 minutes, or until a toothpick inserted in the center comes out clean.
5. Cool and Store:
   • Cool muffins on a metal rack.
   • Store in an airtight container for up to 3 days.

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#18. Gluten Free Oatmeal Breakfast Bars

Ingredients

• 1 ¼ cup gluten-free rolled oats
• ¼ cup tigernut flour
• 3 tablespoons flaxseed meal
• ½ cup almond flour
• 1 teaspoon baking powder
• ½ cup coconut oil (melted gently)
• ⅓ cup maple syrup (add 1 tablespoon more if preferred sweeter)
• 2 large eggs
• ½ cup raisins
• ½ cup chopped walnuts
• 2 tablespoons chia seeds
• ¼ cup unsweetened shredded coconut

Instructions

• Preheat the oven to 350º F.
• Grease an 8×8 baking dish with coconut oil or line it with parchment paper.
• Mix all dry ingredients in a large bowl.
• In a separate bowl, whisk wet ingredients together. Ensure the melted coconut oil is not too hot to avoid cooking the eggs.
• Combine wet and dry ingredients to form a thick batter.
• Transfer the batter to the prepared baking dish and press it down with the back of a wooden spoon.
• Bake for 25-30 minutes or until done.
• Cool completely before cutting into bars.

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#17. Chicken Sausage and Vegetable Frittata

Materials/Ingredients

For Chicken Sausage:

• 1 tablespoon coconut oil
• 1 lb. ground chicken
• 1 tsp. kosher salt
• 1/2 tsp. pepper
• 1 tsp. dried sage
• 1/4 tsp. fennel
• 1 tsp. onion powder
• 1/2 tsp. garlic powder
• 1/4 tsp. crushed red pepper

For Frittata:

• 1 red bell pepper, sliced
• 1 cup portabella mushrooms, sliced
• 16 asparagus stalks, cut in thirds
• 1/2 cup sweet onion, chopped
• 12 eggs
• 1 tsp. kosher salt
• 1/2 tsp. black pepper
• A few dashes hot sauce
• 1/2 cup half and half
• 1/2 cup gruyere, shredded
• 1/2 cup fontina, shredded
• Additional shredded gruyere and fontina for topping

Instructions

1. Prepare Chicken Sausage:
   • Heat coconut oil in a medium sauté pan over medium-high heat.
   • Add ground chicken and spices (salt, pepper, sage, fennel, onion powder, garlic powder, crushed red pepper).
   • Break up the meat and sauté for 7 minutes or until browned. Drain on paper towels.
2. Prepare Vegetables:
   • In the same pan, sauté onions and mushrooms for 5 minutes (add more oil if needed).
   • Toss in red bell pepper and asparagus; sauté for 2 more minutes.
3. Preheat Oven:
   • Set oven to 375°F (190°C).
4. Prepare Skillet:
   • Butter a 10-inch cast iron skillet and line with a parchment paper circle. Butter the top of the parchment.
5. Assemble Frittata:
   • Add sautéed veggies and cooked sausage to the skillet.
   • In a bowl, whisk together eggs, salt, pepper, hot sauce, and half and half.
   • Stir in shredded gruyere and fontina. Pour the egg mixture over the sausage and veggies.
6. Cook and Bake:
   • Let the skillet sit on the burner over medium heat until the edges start to set.
   • Transfer skillet to the oven and bake for 25–30 minutes, until the frittata is puffed and almost set in the center.
7. Finish and Serve:
   • Top with more shredded cheese and bake for an additional 2 minutes until melted.
   • Serve immediately, removing parchment after cutting the first slice. Enjoy!

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#16. Healthy Banana Split Parfaits

Materials

For the Granola:

• 2 cups old-fashioned rolled oats
• ½ cup roasted lightly salted almonds
• 3 tablespoons melted coconut oil
• 4 tablespoons pure maple syrup
• 3 tablespoons unsweetened cocoa powder
• 1.5 teaspoons pure vanilla extract

For the Parfaits:

• 1 cup nonfat or whole milk vanilla yogurt
• 1 cup fresh sliced strawberries
• ½ cup fresh chopped pineapple
• 1 large banana, peeled and sliced
• 1 cup granola (from recipe above)
• ¼ cup coconut whipped cream
• 2 teaspoons mini dark chocolate chips
• 2 cherries (fresh or jarred)

Instructions

For the Granola:

1. Preheat oven to 300°F.
2. Line a rimmed baking sheet with parchment paper.
3. In a large bowl, whisk together:
   • Maple syrup
   • Coconut oil
   • Cocoa powder
   • Vanilla extract
4. Add oats and almonds (chopped or whole) and fold the mixture until evenly coated.
5. Spread the mixture onto the prepared baking sheet, pressing it down into an even, compact layer for chunky granola.
6. Bake for 20 minutes, rotate the pan, then bake for an additional 15 minutes.
7. Allow the granola to cool completely. For a chocolatey twist, add dark chocolate chips immediately after removing from the oven.

For the Parfaits:

1. Layer a serving glass or bowl with:
   • Vanilla yogurt
   • Fresh sliced strawberries
   • Chopped pineapple
   • Sliced banana
2. Add a layer of granola on top.
3. Finish with coconut whipped cream, mini dark chocolate chips, and a cherry.
4. Serve and enjoy!

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#15. Huevos Rancheros Mexican Breakfast Pizza

Materials Needed:

• 4 (6-inch) corn tortillas
• 1/2 cup fat-free refried black beans
• 1/2 cup shredded, reduced-fat sharp cheddar cheese
• 1/2 cup salsa (preferably medium)
• 1/2 cup corn kernels (fresh or frozen)
• 1/4 cup thinly sliced green onions (2-3 green onions)
• 4 eggs
• 1/4 cup nonfat milk
• 1/4 teaspoon kosher salt
• 4 teaspoons chopped cilantro
• Additional salsa for serving

Instructions:

1. Prepare the Tortillas:
   • Spread 2 tablespoons of refried beans on each tortilla.
   • Sprinkle 2 tablespoons of cheese on each.
   • Microwave for 45-60 seconds until beans are hot and cheese melts.
   • Top each tortilla with 2 tablespoons of salsa.
2. Cook the Corn and Green Onions:
   • Heat a nonstick skillet over medium heat.
   • Cook corn and green onions for 4-5 minutes, stirring occasionally, until slightly seared.
3. Scramble the Eggs:
   • In a bowl, whisk eggs, milk, and salt together.
   • Add the egg mixture to the skillet with the cooked corn and green onions.
   • Cook and stir until eggs are scrambled.
4. Assemble the Pizzas:
   • Divide the scrambled egg and corn mixture evenly among the tortillas.
   • Sprinkle 1 teaspoon of cilantro on each pizza.
5. Serve:
   • Cut each tortilla into wedges.
   • Serve with extra salsa for dipping.

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#14. Vegan and Gluten Free Copycat Krispie Kreme Donut Holes

Materials Needed:

• Donut Holes:
  • 1 cup warm water
  • 2 packages (4½ teaspoons total) active dry yeast
  • 4½ cups gluten-free flour blend (e.g., Bob’s Red Mill All-Purpose)
  • 1 cup aquafaba (bean juice)
  • 1¼ cups sugar
  • 8 tablespoons coconut oil
  • 2 teaspoons vanilla extract
  • 1½ teaspoons salt
  • 4 cups vegetable oil (for frying)
• Glaze:
  • 2½ cups powdered sugar
  • ¼ cup coconut milk
  • ¼ cup heavy corn syrup

Instructions:

1. Prepare the Dough (Day Before):
   • Stir warm water and yeast in a medium bowl; let sit for 10 minutes.
   • Whisk in 1 cup of gluten-free flour until smooth.
   • Cover bowl with plastic wrap and a towel; let rise in a warm place for 45 minutes (check for bubbles around 30 minutes).
2. Combine Ingredients:
   • In a stand mixer, combine coconut oil and sugar until well mixed.
   • Add aquafaba, vanilla extract, and salt; mix thoroughly.
   • Replace whisk attachment with paddle. Add yeast mixture and remaining flour while mixing, until dough pulls away from the bowl.
3. Let Dough Rise:
   • Place dough in a greased bowl, cover with plastic wrap and a towel, and let rise for 1 hour.
   • Transfer dough to a zippered bag, remove air, and refrigerate overnight.
4. Shape and Rest Doughnut Holes:
   • Roll dough into ½-inch thick balls.
   • Cover with a damp paper towel and rest for 30-45 minutes.
5. Fry Doughnut Holes:
   • Heat oil until it bubbles when a small piece of dough is added.
   • Fry each doughnut hole for 90 seconds on each side.
   • Drain on a paper towel.
6. Prepare Glaze:
   • In a small bowl, whisk powdered sugar, coconut milk, and heavy corn syrup until smooth.
7. Glaze Doughnut Holes:
   • Dip each doughnut hole in the glaze and place on a wire rack to set.
8. Serve:
   • Enjoy responsibly!

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#13. Gluten Free Buttermilk Pancakes

Materials Needed

• Ingredients:
  • 2 cups gluten-free all-purpose flour blend
  • 1 teaspoon xanthan gum
  • 2 tablespoons unbleached pure cane sugar
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 2 cups buttermilk
  • ¼ cup water
  • ¼ cup sour cream
  • 2 eggs
  • 1 teaspoon pure vanilla extract
  • 3 tablespoons unsalted butter, melted
  • 1–2 teaspoons vegetable oil (for greasing the pan)
• Tools:
  • 2 mixing bowls
  • Whisk
  • Nonstick skillet
  • Paper towel
  • Measuring cups and spoons

Instructions

1. Prepare Dry Ingredients:
   • In a mixing bowl, whisk together gluten-free flour, xanthan gum, sugar, baking powder, baking soda, and salt. Break up any chunks.
2. Prepare Wet Ingredients:
   • In a separate bowl, mix buttermilk, water, sour cream, eggs, vanilla extract, and melted butter.
3. Combine Ingredients:
   • Create a well in the dry ingredient mixture and pour in the wet ingredients.
   • Mix gently; lumps are okay. Avoid overmixing.
   • Let the batter rest for 10 minutes.
4. Cook Pancakes:
   • Heat 1 teaspoon vegetable oil in a nonstick skillet over medium heat.
   • Wipe the skillet with a paper towel, leaving a thin layer of oil.
   • Pour ⅓ cup of batter onto the skillet.
   • Cook until surface bubbles begin to break (about 2–3 minutes).
   • Flip and cook for another 1–2 minutes until golden.
5. Serve:
   • Serve immediately and repeat the cooking process with the remaining batter.

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#12. Chickpea Chips

Ingredients

• 1 cup chickpea flour (also called garbanzo bean or besan flour)
• ½ cup tapioca starch (also called tapioca flour)
• 1 ⅓ cups water (more if needed to thin batter)
• ½ teaspoon fine sea salt (more to taste and for sprinkling)
• ¼ teaspoon black pepper
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• 2 tablespoons olive oil (for brushing the chips before baking)

Instructions

• Prepare the batter:
  • Whisk chickpea flour, tapioca flour, salt, black pepper, garlic powder, and onion powder in a medium bowl.
  • Add water and whisk until a smooth batter forms.
• Cook the tortillas:
  • Pour ¼ cup of batter into a preheated pan on medium heat.
  • Swirl the batter in the pan to spread it as thin as possible.
  • Cook for 2 minutes or until the underside is lightly browned and edges release from the pan.
  • Flip and cook for another 1-2 minutes until golden brown.
  • Cool the tortillas on a wire rack.
• Cut and prepare chips:
  • Use a pizza cutter or knife to cut each tortilla into 6 triangles.
  • Brush both sides of each triangle with olive oil and sprinkle with extra salt.
  • Arrange chips in a single layer on a parchment-lined baking sheet.
• Bake the chips:
  • Bake at 400°F for 7 minutes, then flip each chip.
  • Bake for another 5-7 minutes until crispy and golden brown.
  • Alternatively, bake in an air fryer in small batches to avoid overlapping.
• Serve: Enjoy your crispy chickpea chips with your favorite dip!

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#11. Slow Cooker Egg Casserole with Sausage

Materials

• Ingredients:
  • 1 ½ cups cottage cheese (rinsed and drained)
  • 2 packages (12 oz. each) turkey breakfast sausage links
  • 3 tsp. olive oil (divided)
  • 1 green pepper (cut into thin strips or diced)
  • 2 cups grated cheddar cheese
  • ½ cup sliced green onions (+ 2 tbsp for garnish)
  • 1 tsp. Spike Seasoning (or more, to taste)
  • Fresh ground black pepper (to taste)
  • 14 eggs (beaten until well-combined)
• Equipment:
  • Slow cooker or casserole crock
  • Non-stick spray or olive oil mist
  • Fine mesh colander
  • Large frying pan
  • Cutting board
  • Fork

Instructions

1. Prepare Slow Cooker: Spray or mist the slow cooker with non-stick spray or olive oil.
2. Drain Cottage Cheese:
   • Place cottage cheese in a fine mesh colander.
   • Rinse with cold water until creamy parts are removed.
   • Allow to drain while cooking other ingredients.
3. Cook Sausage:
   • Heat 1 tsp olive oil in a large frying pan over medium-high heat.
   • Cook half the sausages until well-browned. Remove and cool on a cutting board.
   • Repeat with another 1 tsp olive oil for the second batch of sausage.
4. Cook Green Peppers:
   • Heat the final tsp of olive oil in the same pan.
   • Brown green pepper strips for 2-3 minutes (optional if you prefer them crunchy).
5. Assemble Layers in Slow Cooker:
   • Cut sausages into halves or fourths.
   • Layer sausages and green peppers in the slow cooker.
   • Sprinkle drained cottage cheese over the sausage and peppers.
   • Add grated cheddar cheese on top.
   • Top with ½ cup sliced green onions.
   • Sprinkle Spike Seasoning and black pepper.
6. Add Eggs:
   • Beat eggs until well-combined.
   • Pour eggs evenly over the layers in the slow cooker.
   • Lightly stir with a fork to distribute ingredients evenly.
7. Cook:
   • Cover the slow cooker with the lid.
   • Cook on LOW for about 2 hours, or until eggs are firm in the center and cheese is melted.
8. Garnish and Serve:
   • Sprinkle with remaining sliced green onions.
   • Serve hot.

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#10. Oil-Free Baked Sweet Potato Fries

Materials:

• 2 large sweet potatoes
• ½ teaspoon garlic powder
• ½ teaspoon paprika
• ½ teaspoon sea salt
• Parchment paper
• Sheet pan

Instructions:

• Preheat the oven to 400°F.
• Line a sheet pan with parchment paper to prevent sticking.
• Peel and cut the sweet potatoes into fry shapes.
• Place the cut sweet potatoes in a mound on the prepared sheet pan.
• Sprinkle garlic powder, paprika, and sea salt over the fries.
• Add a tablespoon of water if needed to help the spices stick.
• Toss the sweet potatoes with the seasonings until evenly coated.
• Spread the fries in a single layer on the sheet pan, avoiding overcrowding. Use an additional sheet pan if needed.
• Bake for 15 minutes, then toss the fries.
• Bake for an additional 8–12 minutes until desired crispness is reached.
• Sprinkle with extra sea salt if desired and serve with your favorite dip or dressing.

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#9. Crustless Spinach Quiche

Materials:

• 1/2 shallot (chopped)
• 1 clove garlic (minced)
• 2 tbsp oil
• 4 eggs
• 2 egg whites
• 3/4 cup heavy cream
• 4 oz shredded cheese (e.g., mozzarella, provolone, or any cheese of choice)
• 1/2 cup spinach (chopped)
• 1/4 cup diced turkey or ham (optional)
• Salt and pepper (to taste)

Instructions:

• Preheat oven to 350°F (175°C).
• Spray an 8- or 9-inch pan with nonstick spray and set aside.
• Heat oil in a pan, sauté shallot and garlic until tender, then let it cool.
• In a bowl, whisk together eggs, egg whites, heavy cream, salt, and pepper.
• Spread the sautéed shallot and garlic evenly on the bottom of the pan.
• Add shredded cheese, spinach, and optional turkey or ham on top.
• Pour the egg mixture evenly over the ingredients in the pan and gently stir with a fork to even out.
• Bake for 40–45 minutes or until the filling is set.
• Let cool for 10 minutes before serving.

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#8. Honey Sweetened Lemon Flaxseed Muffins

Materials (Ingredients)

• Dry Ingredients:
  • 1 cup oat flour
  • 1 cup almond flour or meal
  • 3 tablespoons ground flaxseeds
  • 2 teaspoons baking powder
  • 1/2 teaspoon salt
• Wet Ingredients:
  • 3 eggs
  • 1–2 large lemons (1 tablespoon zest + 1/3 cup juice)
  • 1 teaspoon lemon extract
  • 1 teaspoon pure vanilla
  • 1/4 cup coconut oil or butter
  • 6 tablespoons honey
• Glaze Ingredients:
  • 1 tablespoon honey
  • 1 teaspoon lemon juice

Instructions

• Preparation:
  1. Preheat the oven to 350°F (175°C).
  2. Line a 12-cup muffin pan with liners.
• Mix Dry Ingredients:
  1. Combine oat flour, almond flour, flaxseeds, baking powder, and salt in a large bowl.
• Mix Wet Ingredients:
  1. In a small bowl, whisk eggs, lemon juice, lemon zest, lemon extract, and vanilla extract.
  2. Melt coconut oil or butter, then stir in honey until well mixed.
• Combine:
  1. Pour the wet mixtures (egg mixture and coconut-honey mixture) into the dry ingredients.
  2. Mix thoroughly until a uniform batter forms.
• Bake:
  1. Divide the batter evenly into the prepared muffin cups (approximately 3/4 full).
  2. Bake for 15–20 minutes, or until a toothpick inserted in the center comes out clean.
  3. Let muffins rest in the pan for 5 minutes, then transfer to a cooling rack.
• Glaze:
  1. Mix honey and lemon juice for the glaze.
  2. Brush the glaze onto the warm muffins.
• Serve:
  1. Enjoy warm or at room temperature.

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#7. Skillet Sausage, Egg, and Cheese Grits Breakfast Bake

Materials Needed

• Ingredients:
  • 8-10 oz frozen chopped spinach
  • 16 oz hot Italian sausage or favorite breakfast sausage
  • 2 cups low-sodium chicken or vegetable broth
  • 1 cup half-and-half
  • ½ teaspoon salt
  • 1 cup old-fashioned grits (not instant)
  • 1 cup grated Gouda cheese
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon garlic powder
  • 2-3 tablespoons chopped green onion (divided)
  • 1 cup grated sharp Cheddar cheese (divided)
  • 3 large eggs (lightly beaten)
  • 1.5 tablespoons plain cornmeal
• Optional Toppings:
  • Red pepper flakes
  • Freshly chopped green onion and parsley
  • Sriracha
  • Chopped bacon
• Olive or coconut oil for greasing

Instructions

• Preparation:
  1. Preheat oven to 350°F.
  2. Thaw spinach and squeeze out excess liquid using paper towels.
• Cooking Grits:
  1. Bring broth to a rolling boil in a small-medium pot.
  2. Stir in grits, salt, and half-and-half, then reduce heat to simmer.
  3. Cook for 12-15 minutes, stirring occasionally, until thickened.
• Cooking Sausage:
  1. Brown sausage in a large cast-iron skillet over medium-high heat for 5-8 minutes until crumbled and fully cooked.
  2. Remove sausage from the skillet and drain.
• Combining Ingredients:
  1. Remove grits from heat and stir in Gouda, garlic powder, pepper, green onion, and ¾ cup of Cheddar until melted.
  2. Add cooked sausage and spinach to the grits, then gently fold in beaten eggs until blended.
• Assembling:
  1. Grease a 10-12-inch cast-iron skillet with olive or coconut oil.
  2. Sprinkle the bottom and sides of the skillet with cornmeal.
  3. Add the breakfast mixture to the skillet and sprinkle with remaining Cheddar cheese.
  4. Top lightly with red pepper flakes.
• Baking:
  1. Bake at 350°F for 55 minutes or until set.
  2. Cool on a wire rack for approximately 30 minutes.
• Serving:
  1. Garnish with fresh parsley and green onion if desired.
  2. Add your favorite hot sauce for extra flavor.
  3. Serve and enjoy!

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#6. Gluten Free Healthy Breakfast Donuts

Ingredients:

• Dry Ingredients:
  • 1 cup gluten-free flour blend (see note)
  • ½ cup almond flour (see note)
  • ¼ cup gluten-free oats (see note)
  • ½ cup lightly sweetened shredded coconut
  • ¼ cup ground flaxmeal
  • 2 tablespoons chia seeds
  • 1 teaspoon aluminum-free baking powder
  • ½ teaspoon baking soda
  • Dash of salt
• Wet Ingredients:
  • ½ cup maple syrup
  • ½ cup applesauce
  • 2 large eggs
  • ⅔ cup melted coconut oil
  • 4 tablespoons water
  • ½ cup raisins

Instructions for Donut Maker:

1. Whisk all dry ingredients in a large bowl.
2. Mix all wet ingredients in a medium bowl.
3. Preheat the Babycakes Donut Maker.
4. Combine wet and dry ingredients until well-mixed. The dough will be thicker than usual.
5. Spray coconut oil into the donut maker sections.
6. Spoon the dough into each donut section.
7. Close the lid and cook for 4-5 minutes until done.
8. Transfer donuts to a cooling rack.

Instructions for Donut Pan (Oven Method):

1. Preheat oven to 350º F.
2. Grease a donut pan.
3. Fill a piping bag or sandwich bag with the batter (cut the corner off the bag).
4. Pipe batter into the donut pan.
5. Bake for 15-20 minutes, depending on the size of the pan.

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#5. Southwestern Breakfast Skillet

Materials Needed:

• 1 teaspoon olive oil
• 3 cups frozen diced hash brown potatoes (or O’Brien potatoes with onions and peppers)
• 3/4 cup fresh or frozen corn kernels
• 1/2 cup finely diced sweet onion
• 1/2 cup finely diced green pepper
• 1/2 cup finely diced red pepper
• 6 eggs, lightly beaten
• 2 tablespoons nonfat milk
• 1/2 teaspoon kosher salt
• 1 cup shredded, reduced-fat Mexican cheese blend or cheddar cheese
• 2 tablespoons chopped and crumbled bacon or real bacon bits
• Optional toppings: minced fresh cilantro, salsa, hot sauce

Instructions:

1. Preheat olive oil in a nonstick skillet over medium heat.
2. Add hash brown potatoes, corn, onion, and peppers. Cook for 12–15 minutes, stirring occasionally, until lightly browned.
3. In a bowl, whisk together eggs, milk, and salt.
4. Pour the egg mixture into the skillet with the potato mixture. Add cheese and bacon.
5. Cook, stirring gently, until eggs are fully scrambled.
6. Serve immediately, topped with cilantro, salsa, or hot sauce if desired.

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#4. Cheese and Greens Omelet

Materials Needed:

• 2 cups chopped greens (washed, water clinging to leaves)
• 2 eggs + 1 egg white
• Pinch of salt
• Freshly ground pepper (to taste)
• 1/4 teaspoon canola oil
• 1 scallion (thinly sliced)
• 1/4 cup shredded sharp cheddar cheese (or sharp light cheddar for fewer calories)
• 1 to 2 tablespoons water

Instructions:

1. Place chopped greens in a small non-stick skillet over medium-high heat. Cover and cook until wilted (2–3 minutes). Transfer greens to a sieve to drain excess moisture.
2. Beat eggs, egg white, salt, and pepper in a small bowl.
3. Wipe the skillet clean with a towel, brush with canola oil, and heat over medium-high heat.
4. Pour egg mixture into the hot skillet, lifting edges and tilting the pan to let uncooked egg flow underneath. Cook until set (about 1 minute).
5. Add greens, scallions, and shredded cheddar cheese on top of the egg.
6. Lift one edge of the omelet and drizzle 1–2 tablespoons of water between the egg and pan. Cover immediately to trap steam.
7. Cook for 1–2 minutes until cheese melts and egg is fully cooked by steam.
8. Fold the omelet in half and slide onto a plate to serve.

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#3. Spicy Asian Tofu Scramble

Ingredients:

• 1 package extra firm tofu (drained and gently squeezed to remove excess liquid)
• 2 tablespoons tamari
• 2 tablespoons nutritional yeast
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1 tablespoon sriracha or hot sauce of your choice
• 1 teaspoon garlic powder
• 1 teaspoon ground ginger
• 1/2 teaspoon turmeric
• 2 scallions (chopped)
• Salt and pepper (to taste)

Instructions:

• Break up drained tofu in a large mixing bowl with your hands until it resembles scrambled eggs.
• Add tamari, nutritional yeast, rice vinegar, sesame oil, sriracha, garlic powder, ground ginger, turmeric, salt, and pepper. Mix thoroughly.
• Heat a large frying pan over high heat, sprayed with cooking spray or lightly coated with vegetable oil.
• Add the tofu mixture to the pan and sprinkle chopped scallions evenly.
• Cook until heated through and the scramble turns a nice yellow color.

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#2. Avocado Egg Breakfast Boats

Materials:

• 1 large ripe avocado, halved and pit removed
• 2 large eggs
• 1 large scallion (both white and green parts), sliced
• 1 tbsp goat cheese crumbles
• Salt and pepper (to taste)

Instructions:

1. Fill a medium-sized pot with water (enough to cover the eggs completely) and bring to a rapid boil over medium-high heat.
2. Gently place the eggs into the boiling water using a spoon and cook for 6 minutes.
3. While the eggs are cooking:
   • Place the avocado halves on two plates.
   • Season the avocado generously with salt and pepper.
   • Slice the scallion and portion out the goat cheese.
4. Once the eggs are done, remove the pot from heat and drain the hot water. Fill the pot with cold water to cool the eggs.
5. Peel the eggs and place one in the cavity of each avocado half. Slice each egg in half.
6. Top the avocados with scallions, goat cheese, and additional salt and pepper as desired.
7. Serve immediately, scooping out the avocado flesh with each bite of egg.

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#1. Gluten Free Sausage and Vegetable Breakfast Egg Muffins

Materials Needed:

• Muffin pan
• Large pan
• Large bowl
• Spoon
• Knife and cutting board
• Measuring cups and spoons

Ingredients:

• 12 oz. ground sausage meat
• ½ cup onion, chopped
• ½ cup red bell pepper, chopped
• 2-3 cups spinach leaves, packed
• 1 tsp butter
• ½ tsp garlic, minced
• 12 eggs
• ¼ cup milk
• 1 cup cheddar cheese, shredded (optional)
• 1 Roma tomato (optional)

Instructions:

• Preheat oven to 350°F.
• Chop onion, red bell pepper, and spinach (set spinach aside separately).
• In a large pan, sauté onion, red bell pepper, and garlic with butter for 5 minutes.
• Add spinach to the pan and sauté until wilted. Transfer veggies to a large bowl.
• In the same pan, cook sausage until fully browned. Combine cooked sausage with veggies in the pan and cook for a few more minutes.
• In a bowl, beat eggs with milk. Stir in shredded cheese (optional).
• Mix the egg mixture with the sausage and vegetables until fully combined.
• Grease a muffin pan and spoon the mixture evenly into the cups.
• (Optional) Slice the Roma tomato into 12 thin slices and place one slice on top of each muffin.
• Bake for 20-25 minutes or until the eggs puff up and a toothpick comes out clean.

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