Gluten intolerance is a condition where your body’s immune system attacks your tissues anytime you eat gluten – a type of protein found in most grains, especially those containing wheat, barley, or rye. Symptoms of this condition range from physical issues like abdominal pain, bloating and gas, diarrhea or constipation, nausea and vomiting, fatigue, headaches and skin rashes, to mental issues like anxiety or even depression.
To avoid triggering gluten sensitivity or intolerance, many people affected by this condition make the extra effort to look for foods that come with the gluten-free stamp and eat at restaurants that are certified as gluten-free to avoid any kind of contamination. Unfortunately, such restaurants or food can either be non-existent, depending on where you live or completely overpriced.
Sandwiches – a staple food/snack for many – are among the foods that many people intolerant to gluten usually have to give up because the bread used in making them is mostly made from wheat. If you miss your sandwiches and would like an option that will not send you to the hospital or have you crouched in pain for hours, then you are in the right place.
Stick around to learn how to make the best gluten-free sandwich bread that you can comfortably eat for breakfast or even have with your homemade gluten free breakfast sandwich.
The first step to a great gluten free breakfast sandwich (or any other such sandwich for that matter) is the bread. If you enjoy bread, then you know that the five most important things for any bread include
While you can always buy gluten-free bread at the store, making the bread at home could help cut down on your grocery expenses. If you are willing to try and learn something new, here are two gluten free sandwich bread recipes that you can attempt.
Read More: Delicious, Fluffy, And Low Carb: The Perfect Keto Cornbread Recipe
With just 15 minutes of prep time and 1 hour in the oven, you’ll have a soft and springy loaf to last you the rest of the week.
Ingredients:
Equipment:
This recipe makes one standard loaf of bread. Get directions from Gluten Free On a Shoestring (2).
If you do not have access to some pre-made gluten free flour blend, then this recipe could be for you. It is also dairy-free for anyone who’s lactose intolerant or simply trying to cut down on their milk/dairy intake.
Ingredients:
For The Yeast Proof
For The Bread
Substitutes – Arrowroot starch works just as well as potato starch and almond flour can replace millet flour.
Equipment:
This recipe makes one loaf with about 16 slices. Get recipe directions from Gluten Free Plate (5)
Calories for 1 serving/slice: 162. Fats: 5 g. Protein: 3 g. Carbs: 27 g.
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When it comes to the question of ‘how to make a gluten free sandwich?’, you simply need to switch out your normal bread with some gluten free variety.
Now that we have the bread, here are some gluten-free breakfast sandwich recipes for you to try. Ps. These recipes also work well for lunch, a light dinner or even as a snack.
The perfect easy to make healthy breakfast.
Ingredients:
Get directions from Elise Tries to Cook (4).
Calories: 533. Fats: 29 g. Protein: 33 g. Carbs: 36 g.
For those who do not consume meat or eggs, this option works great.
Ingredients:
This makes 4 sandwiches. Get directions from The VGN Way (7).
Calories for 1 sandwich: 216. Fats: 16 g. Protein: 15 g. Carbs: 3 g.
During the summer or for those who live in a hotter climate, nothing beats a cooling ice cream sandwich to help beat off the stifling heat.
Ingredients:
This recipe makes 15 ice cream sandwiches. Get recipe directions from Snixy Kitchen (6).
Calories for 1 serving/slice: 421. Fats: 19 g. Protein: 11 g. Carbs: 52 g.
Read More: Indulge Without The Guilt—Yummy Keto Mug Cake Recipes!
This is the perfect sandwich for that cheat day meal, or if you just feel like indulging. Please note that while absolutely delicious, it is quite high in calories as well as fats so this sandwich should be consumed in moderation. There is also no deep frying involved in this but the texture and taste still remains.
Ingredients:
For The Breaded Chicken
For The Sandwich
This recipe makes 4 sandwiches. Get directions from This Vivacious Life (1).
Calories for 1 sandwich: 930. Fats: 47 g. Protein: 67 g. Carbs: 55 g.
The gluten free fried sandwich above is quite high in calories. This option is better for someone who still wants to indulge but is carefully watching their calorie intake and doesn’t want to break their caloric deficit.
Ingredients:
For The Chicken & Marinade
For The Dredging And Coating
For The Mayonnaise
For The Sandwich ‘Body’
This makes 4 delicious sandwiches. Get directions from The Flavor Blend (3)
Calories for 1 sandwich: 438. Fats: 16 g. Protein: 10 g. Carbs: 60 g.
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For those trying to eat healthier, this option is healthy and low in calories but still delicious.
Ingredients:
Instructions:
Calories: 296. Fats: 11.1 g. Protein: 18.8 g. Carbs: 28.6 g.
If you are looking to make some gluten-free sandwich bread then you must forget about using either wheat, rye or barley flour. These three flours contain gluten which will trigger a gluten sensitivity or intolerance in either you, your family members, or customers (in case you are a baker).
Instead, switch to gluten free flours or starches. The main starches used in making gluten-free breads or pastries include cornstarch, rice flour, tapioca starch and potato flour. Other gluten-free flours that you could experiment with include almond, sorghum, amaranth, teff, arrowroot, brown rice, oat or buckwheat flour.
Ps. If you want to use oat flour, please make sure that it is marked gluten free. While oat is naturally free of this protein, it might have been processed in a company that also makes wheat products thus leading to cross contamination. Buckwheat might have wheat in its name but it is not wheat and is gluten free.
A gluten free breakfast sandwich is a great meal to start off the day for anyone looking to avoid this protein for health reasons. If your body cannot handle gluten, just make sure that all your bread is marked as gluten free to avoid any pain and discomfort. Also learn to make your own bread and pastries at home to cut down on overall grocery costs.
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