While the rest of the US is scrambling to find breakfast alternatives that don’t involve eggs, those of us managing the diets of a food allergic family already have a leg up on the process. We’re already well versed at adapting recipes to avoid specific common ingredients. We scour the internet for alternatives. We experiment to see which options work best. We think beyond the cereal box and the gallon of milk.
We may not have all the answers, but we know where to find them. For example, the following recipes for breakfast nix not just egg, but also other common allergens like wheat and dairy, to get your day started off right.
Breakfast Casserole
This Vegan Breakfast Casserole from Strength and Sunshine uses chickpea flour and nutritional yeast instead of eggs to create a dish with the look and feel of a traditional egg-laden breakfast. The meal is also dairy-free if you use your favorite nut-free, vegan cheese. (If you’re really feeling adventurous, you can make your own with this recipe from Hidden Veggies!)
Have fun with your casserole. The recipe as written includes a lot of hearty vegetables. You can mix and match your own favorites to create a completely new dish!
French Toast
Maybe right now you’re thinking, “Wait, French Toast is basically common food allergens fried up in a pan and served with maple syrup. It’s wheat. It’s egg. It’s milk. It could even toss in a few more allergens for good measure if we try hard enough.” Sure, traditional French Toast is not allergy-friendly, but this recipe from the Pretty Bee is anything but traditional.
Using your favorite non-dairy milk like soy, oat, or coconut and a bit of potato starch, this recipe gives you French Toast texture without the allergens. If you need a hand figuring out what wheat-free bread to use, this article from The Gluten Free Gathering is a good place to start. Not only does it review the taste and texture of the commercial (and other) options on the market, it also includes an ingredient list so you can check for allergens before buying a loaf.
Decadent Breakfast in a Bowl
Chocolate and cherries is one of those combos that make the mouth water just thinking about it. Imagine starting your day with a healthy meal that serves up both. This Black Forest Granola Breakfast Bowl from Kam Sokhi is not only decadent but also allergy-friendly. And again, even better news, is that you can use this recipe as inspiration to create your own delicious combo. As written, this recipe does include tree nuts. The good news is that you’re making your own granola so you can simply omit the almonds and pecans if those are on your list of allergens to avoid.
Bonus Recipe: Poke around Kam’s site. If you’re craving waffles, you’ll find a recipe that uses buckwheat, sweet potato, flax “eggs”, and a plant-based milk alternative to create a yummy waffle batter that reminds you of churros.
Overnight Chia Pudding
This ‘start the night before’ breakfast gives you a quick grab-and-go option. Before you go to bed, mix 2 tablespoons of chia seeds with ½ cup of coconut milk (or other dairy-free “milk” of your choice). Let it sit in the refrigerator overnight. When you’re ready to serve, put your chilled chia pudding mixture in the blender with some cacao powder and maple syrup. Blend until it’s smooth and top with berries or other add-ons of your choice.
You can shake this one up by nixing the cacao, and adding a splash of vanilla. Top that combo with tropical fruits. Experiment with combinations. The key here is letting the chia seeds and whatever milk alternative you select set overnight. (You can also skip the blender if you prefer!)
Oatmeal Pancakes
Not all oatmeal pancake recipes are created allergen-friendly. The good news is you can mix and match and swap out ingredients to find the combo that works best for you. Of course, if you’re not up for experimentation, you could just use this recipe from Sweet Potato Soul who already did the figuring out for you. This recipe uses flax seed and water to replace the egg and plant-based milk to nix dairy. Have fun jazzing these up with your own add-ins like blueberries or dark chocolate (dairy-free) chips!
