Breakfast is an important meal of the day. It is also my favorite meal. Every morning I look forward to the smell of coffee percolating, the sun rising, and a plate of delicious food.
But if you have food sensitivities, it can put a real damper on your morning. Avoiding gluten, dairy, and egg is hard enough on its own, let alone as a collective group! Combine that with a low-fodmap diet and you start wondering if you’re going to lose your sanity.
I have been there. Being gluten, dairy, AND egg free can be overwhelming. The amount of frustration, stress, anxiety, energy, and the mental capacity that goes into diet restrictions and menu planning can be downright depressing.
I’m writing this post in response to you asking the question: what in the world is there to eat when you’re avoiding gluten, dairy, egg, and fodmaps? When the options look slim and you wonder if you’ll ever enjoy breakfast again, there is hope! Here are a few breakfast ideas (that don’t taste like cardboard):
When I had lost all hope of having omelets again, I discovered duck eggs. These were my saving grace. I found that some people who cannot tolerate chicken eggs are still able to eat duck eggs. If you can tolerate them, this will open up a whole world of breakfast possibilities. I found them at a local free market. Ask around to see if anyone carries them or call local farms in your area – they might just sell you some!
Duck eggs are larger than chicken eggs. They contain more protein and are rich in iron, B12, folate and vitamin A. Personally, I think they are more fluffy and creamy when cooked but taste very similar to chicken eggs! You can easily substitute them for chicken eggs in any recipe.
This is by far the best gluten-free pancake recipe I have found, made with brown rice flour. They are fluffy and made with dairy-free milk. They do require one egg but you could easily substitute a duck egg or try other egg substitutes like flaxseed (1 Tbsp flaxseed meal + 2.5 Tbsp water) or mashed banana (1 medium banana or 1/4 c mashed for 1 egg).
This gave me another gluten-free option besides oatmeal for breakfast. It is also an easy “on the go” breakfast that I can grab out of the refrigerator on my way to work. You can add a variety of fruit and use dairy-free milk like coconut if following a fodmap diet. If you want it less sweet, omit or add less maple syrup.
Gluten-free Waffles, French Toast with Bacon and Fruit
There are a variety of gluten-free bread and flour options available out there. Top with fruit jam or peanut butter for extra protein. Or use a duck egg and dairy-free milk to make French toast. Bacon is permitted on a low-fodmap diet or try another breakfast meat like chicken sausage. Serve with fruits like pineapple, strawberries, blueberries, an orange, banana, etc.
For some reason I cannot tolerate store bought gluten-free breads, so I just omit the bread. You could spread peanut butter on a banana and top with nuts instead. Or if you can find a sourdough bread made with spelt or oat flour, it is considered low-fodmap. Some who avoid gluten can tolerate sourdough because the gluten is broken down by the bacteria during the fermentation process.
Nature’s Path GF Brown Rice Cereal
Another breakfast food that has saved me on a busy day. Use a dairy-free milk and add fruit like blueberries, bananas, etc. Makes me feel like a kid again!
Lactose-free or Dairy-free Yogurt
The first question you should ask yourself is why am I avoiding dairy? Is it because you’re lactose intolerant? Or sensitive to dairy proteins like casein and whey? Your answer will determine your breakfast options.
If you are avoiding dairy due to a lactose-intolerance, you’re in luck! If you are avoiding dairy because you are following a low-fodmap diet you would also fall into this category. Being lactose intolerant doesn’t mean you have to avoid all dairy. There are dairy products that are virtually lactose free, like butter, sour cream, and aged cheeses (cheddar, swiss, colby, etc.). You can generally find lactose-free yogurt in stores which is basically regular yogurt with the added enzyme, lactase, to help your body digest the sugar lactose. I enjoy Green Valley Organics Lactose-free Yogurt which comes plain or flavored. Yoplait now has a lactose-free option but it also contains modified corn starch.
If you are avoiding dairy due to a protein sensitivity, there are now dairy-free yogurts available made out of soy or coconut milk. SO Delicious brand makes a variety of flavors.
So the good news is even if you’re dairy-free, you can still have yogurt for breakfast! Add fruit or gluten-free granola and you’ve got yourself a nutritious breakfast.
Bowl of Granola
This works as a great breakfast option other than oatmeal. Add to your lactose or dairy free yogurt or pour yourself a bowl full and eat like cereal with dairy-free milk. I discovered that Bear Naked Vanilla Almond Granola is in line with the low-fodmap diet, made with brown rice syrup instead of honey. It’s not gluten-free but on a low-fodmap diet gluten is tolerated in minimal amounts. You can find gluten-free granola or make your own at home by baking gluten-free oats and adding a variety of nuts and seeds (almonds, walnuts, pecans, peanuts, pumpkin seeds) and maple syrup.
These work as a one cup breakfast on the go. Add a variety of fruit, dairy-free milk, peanut butter, chia seed or flaxseed, herbs, leafy greens – whatever ingredients float your boat!
Hope these ideas help give your morning a jump start and take a little stress off the plate of my gluten, dairy, egg, and fodmap free friends! And as always, don’t forget the coffee! For more meal ideas, check out my growing recipe collection.
Hi, I’m Rachel
I’m so glad you’re here! My greatest joy is providing hope and help in the messy seasons of life. Learn more about that here or connect with me in the following ways:
8 thoughts on “8 Breakfast Ideas for the Gluten, Dairy, & Egg Free”
For those considering fodmap here is a very in depth article. https://www.healthline.com/nutrition/low-fodmap-diet#section5
Rachel I came across your blog while researching for breakfast ideas for my cousins 2 yr. old. He can’t have milk or eggs and she wants to give him something other than fruit and granola bars.
Thanks for commenting! Oatmeal and rice cereal are good options for little ones and she could try some non-dairy milk options like almond milk, oat milk or coconut milk. Or if he’s lactose intolerant, there are some great lactose-free milks out there as well. Toast and peanut butter is another good option as well!
Just came across you blog. I’m suppose to stop eating dairy, eggs and wheat. Now the reason I use to eat so many eggs was I don’t like cereal, pancakes or waffles and muffins. So what do I eat? This is becoming very stressful.
Hi Lynn! Breakfast was a hard meal for me to figure out too. You could try non-dairy smoothies with fruit; gluten-free oatmeal with fruit/honey/nuts; top some non-wheat or gluten free toast with mashed avocado, lime juice, tomatoes and non-dairy cheese or goat cheese; I tried a cold buckwheat porridge with fruit – it sounds weird but it was actually good and not wheat like it sounds. Sometimes you can use alternatives that your diet will allow – like goats or sheep’s milk/cheese instead of cow, or duck eggs instead of normal chicken eggs. Hope that helps get you started!
Thank you so much. I am gluten, dairy and egg intolerant as well as being FODMAP – so no fructose and a range of other fruits and vegetables. I thought it was near on impossible to find healthy recipes that could cater to all of my intolerance’s. Thank you again 🙂
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Thank you so much for these ideas. My 10yr old daughter has to have this diet now and I was very worried about what to do. You have helped us tremendously.
I’m so happy to help Dina! It breaks my heart to hear your daughter is facing this at such a young age. But the diet will get easier over time as it becomes familiar! Feel free to contact me if you need other ideas or tips! 😊