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What To Eat For Breakfast Gluten And Dairy Free

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Why Follow A Dairy


Well, let me explain.

You see, we all have consumed grains, dairy, legumes, and meat in our lifetime, yes? Yes! I eat them all. Gluten-free grains of course.

But heres the thing. As I sit here typing up this post, I can tell my brain and body need a little calming down. Its been on the crazy cycle for oh weeks now! YIKES! Yes, stress can really take a toll on ones health and deplete you of important key MINERALS.

You know what else it can do? It can cause that oxidative stress to rise and if we are under chronic stress , the physical and mental kind, then our immune system is going to have a hard time responding. It will try to react and recover but doesnt have the necessary nutrients in order to do so. Hey, its pretty tired of trying to fight, ya know? Hence the continuous inflammation of the body and brain. Sad, but true.

On the other hand, a little stress and a little inflammation can be good for the body. If you are healthy, managing stress, and moving the body daily, then your body will easily recover from that acute stress and build it up stronger.

Unfortunately, for many of us, we get stuck in the chronic stress cycle. Am I right? Raising hand! Which is why I thought it was about time we make another anti-inflammatory meal plan. Our first anti-inflammatory meal plan focused on grain-free and gluten-free recipes. This plan focuses on gluten-free and dairy-free.

Start Here: Important Info Before Looking At The Allergy Friendly Breakfast Lists

I want to thank my readers for helping me compile this list. Sometimes, no matter how much you watch for new products, you find new things by talking to other allergy moms. Together we are stronger together. So, do me a favor, and if I missed your comment in my social media, or you have something new to add, add it in the comment section below.

At first, I was going to make this only a top-8-free list, and if thats something youre still interested in, let me know.

But, since there is such a range of allergiesjust one, a few, or all top 8, I decided to list anything that was free of at least some of the top-8-allergens. If it has one of the top-8-allergens then I listed it next to the product in parenthesis.

PLEASE be sure to read the actual box in the store before you buy it, as recipes and manufacturing processes may have changed since the time of publishing and company websites arent always as up to date as actual labels.

Alsothere may be some suggestions Ive either personally tried, or added because a reader submitted it that you might not agree with. And thats OK. As allergy moms there is a huge spectrum of what we feel comfortable eating or giving a loved one. Some have to check manufacturing processes and some are OK with may contain statements. This list is not something you have to follow, but simply a guide to help get the creative juices flowing, and to help you, not to shame you. So, please refrain from negative comments.

Hugs, Megan

Fluffy Gluten Free Chocolate Chip Pancakes

If youre in the mood for a hot, satisfying, and sweet breakfast but you dont have a ton of time to spare, give these fluffy gluten free chocolate chip pancakes a try. Simply whisk together ½ cup of gluten free flour with 1 tablespoon of sugar and a teaspoon of baking powder. Stir in ½ cup of milk along with 1 egg, a tablespoon of vegetable oil, and a teaspoon of vanilla extract. When the mixture is smooth and well combined, fold in ½ cup of gluten free mini chocolate chips. Fry the pancakes in melted butter or coconut oil until browned on both sides then drizzle with pure maple syrup to serve.

Prep Time: About 15 minutes

You May Like: Schar Gluten Free Puff Pastry Recipes

Sweet Potato Hash Browns

Alex and I are normally low maintenance breakfast people . But every now and then were up for a special weekend breakfast. And, were always looking for new and delicious ideas for breakfastsespecially gluten free breakfast ideas since we like to stretch ourselves to think outside of flour and sugar.

These sweet potato has browns are so, so simple and so delicious. Theyre our new favorite way to cook sweet potatoes because you dont even have to have good knife skills! And theyre almost totally hands off.

Maple Apple Oatmeal Muffins

Dairy &  Gluten

A bowl of oatmeal makes a great breakfast, but its pretty easy to get into a rut. Baking up a batch of muffins, however, takes only a little more time, and then you have breakfast for a few mornings.

Sweetened with coconut sugar , maple syrup, and applesauce, these stay out of the overly-sugary zone that many muffins fall into, so you dont crash mid-morning.

Check out the recipe here.

Read Also: Gluten Free Lasagna Noodles Whole Foods

Chickpea Flour Breakfast Pizza

While making pizza at home is fun, it can be a huge project that takes forever.

It doesnt have to be that way! Introducing the skillet-cooked pizza. The chickpea crust cooks up as easily as a pancake and makes the perfect base for eggs and salsa. The best part is that it only takes 15 minutes.

Want pizza for breakfast? Head here.

Gluten Free Dairy Free Breakfast Ideas

So what can you eat for breakfast if you are gluten and dairy free?

You can still enjoy pancakes, muffins, crepes, waffles, granola, breakfast cookies and bars but you can also make gluten free porridges, dairy free breakfast smoothies, egg based or gluten free plant based breakfasts, and even English muffin sandwiches or toasts.

Here are some healthy gluten and dairy free breakfast recipes that health-conscious people will like:

Also Check: Are Spiked Seltzers Gluten Free

Tips For Making The Perfect Gluten

  • For uniformed-sized muffins, I always use a greased ice cream scoop. It makes it nice and easy to get the perfect amount in the baking pan.
  • I also use cupcake liners to keep the muffins from sticking to the pan.
  • Allow the muffins to cool in the pan for 2 minutes and then place the muffins on a cooling rack. This step will help keep your muffins from getting what I call soggy bottoms.

An easy homemade gluten-free bagel recipe for big, soft, and chewy bagels. This gluten-free bagel recipe also has a dairy-free and vegan option.

Roasted Sweet Potatoes With Toppings


If you want something a little different, sweet potatoes are a fun choice. These veggies are actually good for you and their bright orange flesh means that there are plenty of phytonutrients present too.

One fun way to use the potatoes is to roast them, then serve with yogurt, nuts, and a little maple syrup. You can roast the potatoes first to save time, then just reheat them in the microwave first thing in the morning.

You can also use sweet potatoes as a boat and include other ingredients as a filling. Baking an egg in the middle of a sweet potato is an especially fun idea.

Recommended Reading: Cauliflower Crust Pizza Publix

+ Allergy Friendly Breakfast Ideas

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Breakfast can be one of the hardest meals if youre avoiding some of the common food allergies like milk, wheat or eggsand especially if you have multiple food allergies. Ive gathered some of my favorite store-bought items, as well as tried and true recipes so you can go easy or homemade. Either way, this allergy friendly breakfast list that has over 150+ ideas should give you plenty of ways to start your morning right.

This post contains affiliate links.

How To Cook Breakfast If You Have Food Sensitivities

Since every person has different food sensitivities it impossible for one recipe to work for everyone, or even 2 people! From one client to the next there will be sensitivities to different spices, oils, proteins, starches, vegetables, fruits, nuts and sweeteners! Enter the concept of technique cooking.

Technique cooking is using the same method of cooking for a variety of different ingredients. My favorite example is tacos. I make tacos every other week and vary up the protein and the type of salsa to create a unique combination of different flavors. One week can be traditional beef or turkey with salsa, the next lentil tacos and the next fish tacos with mango salsa. This has been helpful in my own life to keep variety in my meals from week to week with the same easy cooking methods. It has also helped me provide my clients with flexibility so they can choose what they want based on their food preferences, not mine! It is infinitely helpful for my food sensitivity clients as they can make recipes from the foods in their plan and add new ingredients as they progress through the elimination diet.

To use this blog series choose from the items on the list the foods that fit your food sensitivity needs. I have chosen the ingredients that will pair well given the recipe in the making. Here I wanted to share 3 spins on a savory breakfast.

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Gluten Free Muffins With Apples And Oats

In very few of our recipes do we use gluten free flour. Instead, we try to make naturally gluten free recipes using whole food ingredients like oat flour and almond flour. Using this philosophy does make it difficult in baked goods to come up with a suitable texture. Gluten does go a long way in bringing in a fluffy, beautiful muffin texture. For these muffins weve used oat flour and rolled oats as the base for the muffin, but added a few tricks so they turn out moist and beautifully fluffy.

Do I Have Other Gluten And Dairy Free Breakfasts

3 easy Gluten Free Breakfast Ideas

Everything we eat has to be gluten and dairy free because of my sons food allergies, so we have quite a few gluten and dairy free breakfast recipes. Here are some of our favorites, we think youll love them too!

If you’re looking for some gluten and dairy free dinners, check out my cookbook: An Allergy Mom’s Lifesaving Instant Pot Cookbook.

*Our allergies, while severe and that get re-tested yearly, are such that we can go strictly by what’s on the label. I do not call companies to see what things are derived from, or call manufacturers to see about potential cross contact. If your allergies require you to do so, please do your own homework. I cannot assure you of any ingredient’s safety, only you can do that. I simply share what works for our family.

**If you are going to feed this to someone with food allergies, and you yourself do not have food allergies, I HIGHLY recommend having them check every single brand and ingredient you are using, to ensure they’re OK with each part of the recipe. And, to make sure you’ve talked to them about how to avoid cross contamination in your kitchen.


Recommended Reading: Kraft Italian Dressing Gluten-free

Heres A List Recap Of All 75 Different Gluten

  • Sweet oatmeal
  • Gluten-free dairy-free cereal with dairy-free milk
  • Homemade hash browns
  • Homemade breakfast sausage
  • If you want to check out some of my favorite breakfast ingredients that I keep on hand in my kitchen, click through the images below!

    Id love to hear from you in the comments below what is your favorite gluten and dairy-free breakfast idea? And what from this list is something new that youre going to try?

    If youd love even more inspiration and recipes for a gluten-free dairy-free diet, be sure to grab my free shopping list plus 5 free recipes by entering your details below!

    Fluffy Gluten Free Waffles

    These fluffy gluten free waffles are magic. They are all things a waffle should be: lightly sweet, tender and fluffy on the inside, and crispy on the outside. But instead of refined flour and sugar, these waffles have a simple, whole food base: almond flour and eggs. Magic, right?

    Almond flour is typically very dense: however, the magic here is whipping egg whites into a frothy foam thats folded into the batter. What results is a lightly fluffy dream, not what you would expect of almond flour at all!

    You May Like: Kraft Dressing Gluten Free

    Roasted Tomato & Asparagus Frittata

    The frittata is one of our favorites for gluten free breakfast ideas or brunch entrees but you can even serve them as a simple dinner! This roasted tomato and asparagus frittata is lovely for entertaining. While youd imagine cooking the asparagus and using the tomatoes raw, weve flip-flopped it! To capitalize on the fresh spring flavor of asparagus, weve shaved it into long ribbons. Not only is the flavor lighter than cooked asparagus, the ribbons look lovely and bright green as they decorate the asparagus frittata.

    Cottage Cheese With Fruit

    3 PALEO BREAKFAST RECIPES | Gluten free, dairy free healthy!

    Cottage cheese is popular as a weight loss food, partly because it is relatively low in calories and contains a deccent amount of protein.

    Adding sliced fruit on top is an easy way to make cottage cheese more interesting, as cottage cheese doesnt have a strong flavor of its own. Fresh fruit also provides extra fiber, which is always a good thing.

    However, if youre going to eat cottage cheese, be sure to check the ingredients first. While cottage cheese tends to be gluten free, some brands do use some form of wheat starch.

    Also Check: Cauliflower Crust Publix

    Make Your Snacks Count

    Raw or plain, dry-toasted nuts and seeds can add nutrients to your diet without the addition of gluten or dairy. For example, eat a mid-morning, afternoon or evening snack of almonds with fresh whole or sliced fruit. Other acceptable but healthy snack choices include plain popcorn tossed with olive oil and your choice of spices or herbs, rice cakes spread with nut butter or a bean-dip like hummus served with a gluten-free option like rice crackers or raw vegetable sticks.

    Related Reading

    Gluten and dairy sensitivities can wreak havoc on your digestive tract, with symptoms like diarrhea, weight loss, abdominal bloating and flatulence. Avoiding these foods is extremely difficult because dairy products and the grains that contain gluten, including rye, barley and all forms of wheat, are extremely common in the American diet. However, if you’re willing to try something different, there are plenty of gluten- and dairy-free foods you can eat for breakfast.

    Pancakes Waffles And French Toast

    This category of breakfast food is the trickiest when on a gluten and dairy-free diet, but dont worry there are still plenty of options for you!

    If you decide to take the pre-made route, youll find that the cost can add up quickly, but if youre willing to be creative, you can still enjoy pancakes and waffles at home with some ingredients you probably already have on hand.

    When it comes to pancakes and waffles, you can definitely buy a prepared mix either at your local store, on , or through Thrive Market.

    There are plenty of options to try , so you can definitely buy a number of them, try them out, and decide what your favorite brand is.

    Mine is King Arthur Pancake Mix, because its gluten and dairy-free, makes the lightest pancakes, and is easy to use flax eggs in place of real eggs.

    Click here for my top 5 picks for gluten-free dairy-free pancake mixes.

    Of course, there are plenty of other ways to make pancakes and waffles at home too. You can make your own mix using gluten-free flours at home. I have made and enjoyed the recipe from The Healthy Gluten-free Life cookbook many times.

    You can even make the mix ahead of time and keep it in your pantry. That way, when youre ready to make a batch, all you need to do is add the wet ingredients and go!

    I have my own gluten-free waffle recipe, and also keep this homemade gluten-free pancake mixon hand for quick-fix gluten-free pancakes on mornings when no one can be bothered to wait around for scratch pancakes or waffles.

    Recommended Reading: Is Dove Milk Chocolate Gluten Free

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