Simple and quick gluten-free foods that are easy on the stomach?

My stomach is often upset in the mornings, but I have a time limit on when I can take meds so I need something I can prep and scarf down easily. Generally prefer higher protein, but protein/meal replacement shakes hurt if I have them too often. I can’t have gluten, dairy should be limited, things like tomatoes and peppers and mushrooms and heavy spices are bad for me on an empty stomach, and lower FODMAP is generally safer.

There’s a small catch in that some of my meds affect my appetite, even before I take them, and it’s really hard to choke down food that isn’t appetizing. I used to be able to just eat some plain rice cakes and call it good, but it’s harder to get myself to now, and taking meds without food is messing me up.

Simple and quick gluten-free foods that are easy on the stomach?