Mornings are hard enough. Add celiac disease or a gluten free diet into the mix, and suddenly, breakfast feels like a puzzle.
Your favorite paratha? Gone.
That quick toast? Not safe.
Even packaged “healthy” stuff? Most have hidden gluten.
But hey—who said gluten-free has to be boring?
At Glutena, we’ve been on a mission to bring safe, delicious, and desi options to your plate. Whether you’re a diagnosed celiac, gluten intolerant, or simply eating clean—this list of 8 Indian gluten free diet breakfasts will help you start your day deliciously right.
1. Quinoa Upma
A protein-packed twist to the classic upma.
- 🕒 Time: 20 minutes
- 🔋 Nutrition (1 serving): ~240 kcal, 7g protein, high fiber
- 🥄 Alternative: Use foxtail millet instead of quinoa
- ✅ Order from Glutena: Yes, freshly made & gluten-free guaranteed
How to make gluten free quinoa upma?
- Rinse and cook 1/2 cup quinoa.
2. In a pan, sauté mustard seeds, curry leaves, onion, ginger, and veggies.
3. Add quinoa, salt, and lemon juice. Mix well.
2. Besan Chilla (Gram Flour Pancake)
Tasty, filling, and ready in under 10 minutes.
- 🕒 Time: 10 minutes
- 🔋 Nutrition: ~180 kcal, 9g protein, low GI
- 🥄 Alternative: Add veggies like spinach, grated carrot, or paneer
- ❗️Tip: Pair with mint chutney for a zesty kick!
How to make Besan Chilla?
- Mix 1 cup besan with chopped onions, green chili, coriander, salt, turmeric, and water.
2. Pour on a hot pan, cook both sides till golden.
3. Poha (Flattened Rice)
Naturally gluten-free and a breakfast staple across India.
- 🕒 Time: 15 minutes
- 🔋 Nutrition: ~210 kcal, 3g protein, good iron source
- 🥄 Alternative: Try red rice poha for added fiber
- ✅ Safe for celiacs: Yes, just ensure no wheat-based spices or additives
How to make poha?
- Rinse 1 cup of poha and let it soften.
2. Sauté mustard seeds, onion, and green chili.
3. Add poha, salt, turmeric, and lemon juice. Mix well.
4. Sabudana Khichdi
Perfect for fasting days or when you’re craving something light.
- 🕒 Time: 20 minutes (after soaking overnight)
- 🔋 Nutrition: ~300 kcal, high carbs, moderate fats from peanuts
- 🥄 Alternative: Add chopped cucumber or pomegranate for freshness
- ❗️Celiac Tip: Wash sabudana well; some brands may be processed near wheat
How to Make Gluten Free Sabudana Khichdi?
Soak 1 cup sabudana overnight.
2. In a pan, cook cumin seeds, green chili, boiled potato, and soaked sabudana.
3. Add peanuts, salt, and lemon juice.
5. Moong Dal Cheela
Think protein pancake but totally gluten-free!
- 🕒 Time: 15 minutes (excluding soaking)
- 🔋 Nutrition: ~170 kcal, 10g protein, low fat
- 🥄 Alternative: Add paneer stuffing or green chutney on top
- ✅ High in protein = perfect post-workout breakfast
How to make Moong Dal Cheela?
Soak 1 cup of moong dal for 4 hours.
Blend with green chili, ginger, and salt.
3. Pour batter into the pan and cook like a pancake on both sides.
6. Ragi Dosa
Nutritious, crunchy, and made with finger millet.
- 🕒 Time: 15 minutes
- 🔋 Nutrition: ~160 kcal, rich in calcium & iron
- 🥄 Alternative: Mix with rice flour & curd for extra crispiness
- ❗️Use pure ragi flour—some mixes may have maida (wheat)
How to Make Ragi Dosa?
- Mix 1 cup ragi flour, curd, cumin, and water into a thin batter.
2. Pour onto the pan and cook till crisp. Flip and cook the other side.
7. Makhana Bowl (Roasted Foxnuts with Spices)
Quick, crunchy, and light on the tummy.
- 🕒 Time: 5 minutes
- 🔋 Nutrition: ~120 kcal, high in magnesium & low GI
- 🥄 Alternative: Add jaggery or nut butter for a sweet twist
- ✅ Super portable for busy mornings
Makhana Bowl Recipe:
- Dry roast 1 cup makhana.
2. Add ghee, rock salt, and black pepper. Toss and serve.
8. Smoothie Bowl with Gluten-Free Granola
A vibrant, colorful, Instagram-worthy bowl of joy.
- 🕒 Time: 10 minutes
- 🔋 Nutrition: ~250 kcal, 5g protein, high antioxidants
- 🥄 Alternative: Use seasonal fruits + chia + coconut flakes
- ✅ Celiac-safe granola: Use certified GF oats or order online
Smoothie Bowl Recipe:
- Blend banana, berries, curd/yogurt, honey.
2. Pour into a bowl.
3. Top with gluten-free granola, seeds, and fruits.
Still want those Indian breakfast cravings without the gluten guilt?
At Glutena, we’ve recreated some of your favorites gluten free breakfast:
- ✅ Gluten-Free Aloo Paratha + Curd Combo
- ✅ Gluten-Free Appe – soft, fluffy, and full of veggies
Order anytime via [Zomato/Swiggy/Instagram DM]
Going gluten-free in India isn’t limiting. It can be more creative, colorful, and energizing.
From quinoa upma to chilla, poha, and smoothie bowls, you’ve got a power-packed lineup ready. And on the days you miss the classic feels?
👉 Just order Glutena’s gluten free appe or aloo paratha. Problem solved.
Would you like a printable “1-week gluten free breakfast chart” or a colorful infographic summarizing these dishes? Download it here.
