…In which case, may we offer you these unique and delectable gut-healthy baked goods that are breakfast-friendly (and everyothertime-friendly, too)?
5 gut-healthy baked goods to bake tonight and devour tomorrow morning
Gluten-free drop biscuits
Ready in under 30 minutes, these drop biscuits are a quick, cute, and delicious option—especially if you’ve had to skip out on biscuits due to dietary restrictions. “Gluten isn’t tolerated by everyone!” says Supriya Lal, RD, MPH, a dietitian in New York City. “Also great for those who are vegan and sensitive to dairy products.”
FYI, if you’re not allergic or sensitive to gluten, cutting it out completely may actually be unfriendly to your gut. According to Amy Shapiro, MS, RD, CDN, founder and director of Real Nutrition, avoiding gluten completely when you don’t need to can lead to hunger and constipation, among other problems.
Get the recipe: Gluten-Free Drop Biscuits
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Raspberry vanilla oat cake
@haleys_plate Raspberry Vanilla Oat Cake 🍓❤️ 1/2 cup rolled oats 1/2 mashed banana 1 tsp chia seeds 1 tsp vanilla 2/3 cup almond milk 1/2 tsp baking powder dash of cinnamon Pinch of salt preheat your oven to 400 F. combine all ingredients together in a bowl, then transfer into an oven safe bowl. top with fresh raspberries and bake for 24-26 minutes #bakedoats #oatmeal #oats #breakfast #breakfastideas #raspberries #food #foodstagram #goodeats #eats ♬ Golden – Harry Styles
If you’re looking for a way to switch up your usual oatmeal breakfast, look no further. Besides rolled oats (obviously), these cakes are made with a bit of mashed banana, chia seeds, vanilla, almond milk, baking powder, cinnamon, and salt, then topped with raspberries.
“Raspberries are a strong source of vitamins and minerals, including vitamin C,” Lal says. “They are also a source of fiber.”
Other than the fiber from the raspberries (and oats and banana) improving digestion, how is this recipe gut-healthy, you may ask? According to a 2019 study in Redox Biology, vitamin C can restore gut-liver functions. Pretty cool, right?
Get the recipe: Raspberry Vanilla Oat Cake
Starbucks egg bite dupe
@justinmschuble follow @justinmschuble for more healthy recipes like these 🍳 MEAL PREP DAIRY-FREE EGG BITES 😋 save this for later!! And feel free to customize with whatever veggies you like 👇🏼 see below for the recipe details 👇🏼 Steps: -preheat oven to 350F -spray a silicone muffin tin with nonstick spray (I used avocado oil spray) -add as many eggs as you would like to prep (1 egg per egg bite). You can add them to a bowl or for less mess drop them directly into the muffin tin -add salt, pepper and oregano to the egg and mix -add veggies (ie, bell pepper, onion, mushroom, spinach, tomato, etc) -optional: add cooked bacon (I used the chicken bacon linked in my Amazon storefront) -mix the toppings into the egg so they’re evenly distributed -add a layer of water to a separate baking tray and put the muffin tin on top – this water steams up in the oven to help steam the egg bites -bake for 25 minutes at 350F -enjoy right away or store in the fridge for later! #easyrecipe #satisfying #satisfyingvideo #foodvideo #recipes #easyrecipes #healthy #healthyrecipes #eggbite #starbucksdupe #protein #breakfast #mealprepping #mealprepideas #bacon #starbuckseggbites #eggbites ♬ Aesthetic – Tollan Kim
If you’re looking for a more protein-rich, savory option, these Starbucks-esque egg bites may be the way to go. Also taking about 30 minutes to make, they contain a mix of veggies, spices, chicken bacon, and optional cottage cheese.
“Eggs are high in protein and a dense source of morning nutrition,” Lal says. Eggs can also help if you experience the diarrhea-dominant type of irritable bowel syndrome. Other than that, eggs have additional benefits. “They are full of vitamins and minerals, along with cholesterol, which is a beneficial element to our cells,” Lal adds.
Get the recipe: Starbucks Egg Bites Dupe
Blueberry crumble
Other than the clear taste factor, this blueberry crumble is one to try because of its unignorable health benefits. “Blueberries are full of rich antioxidants and vitamins, including but not limited to vitamin C,” Lal says. “They are also a great source of fiber.”
Further, when it comes to the benefits of blueberries, they’re also heart-healthy, can boost mood and brain health, and reduce inflammation.
Created by dietitian and chef Nicole Addison, RD, this specific crumble is also a gluten-free breakfast option. Side note: If blueberries aren’t your thing—or you want to switch it up—other berries will also work!
Get the recipe: Blueberry Crumble
Air fryer banana fritters
Have 30 minutes to whip this up for breakfast? If so, pull out your air fryers! These yummy banana fritters are packed with nutrients. “Bananas are a great source of potassium as well as carry a high amount of fiber,” Lal says. (Aka, bananas are great if you’re backed up!)
The fritters also contain probiotic-rich Greek yogurt. (A quick refresher on probiotics: They improve digestion, reduce inflammation, and more, according to Erin Kenney, MS, RD, LDN, CPT.) It’s a win-win!
Get the recipe: Banana Fritters
Well+Good articles reference scientific, reliable, recent, robust studies to back up the information we share. You can trust us along your wellness journey.
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Maret G. Traber, Garry R. Buettner, Richard S. Bruno,
The relationship between vitamin C status, the gut-liver axis, and metabolic syndrome, Redox Biology, Volume 21, 2019, 101091, ISSN 2213-2317.
