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Allergy Friendly Breakfasts

Breakfast CoffeeBreakfast can potentially be a nightmare for allergy sufferers, with traditional options of wheat-based breads, cereals, and pastries; eggs; dairy milks and yogurts; nut sprinkled granolas… The list of available foods can rapidly decrease if you suffer from one or more allergies.

Added to this are the numerous benefits we can get from eating a good breakfast including improved weight management; better alertness and concentration (especially important for kids in school!); associations with healthier diets overall; plus a great opportunity to get in plenty of nutrients, including fibre and a variety of vitamins and minerals. It definitely still deserves to be considered the most important meal of the day.

So how do you find a breakfast that not only helps you avoid any of the allergens you need to, but is also nutritious, filling, and most importantly, delicious? We’ve put together some ideas which will hopefully inspire you and help you find a breakfast that suits your individual needs (and maybe even become a favourite with all the family!).

Many of these ideas contain oats – gluten-free ones can easily be bought, and they’re a versatile, healthy ingredient that can be used in so many ways. Oats are a great source of soluble fibre, which makes them a top breakfast for slow-release energy throughout the morning. Plus they’re a source of minerals and can help with managing cholesterol levels.


Easy porridge with fruit – serves 1                                              Porridge blueberry

A quick and easy breakfast that can be adapted to suit your needs and preferences

  • 50g oats (gluten-free if necessary)
  • 300ml dairy-free milk (e.g. soya, almond, hazelnut, rice, coconut) or water, or a mix of both
  • Sweetener (optional) e.g. tsp sugar, honey, golden syrup
  • 1-2 portions of the fruit of your choice (banana or berries are great!)
  1. Pop your oats into a pan with the milk/water and cook for a few minutes until the oats are cooked. Or pop into a bowl and microwave for 2 minutes, stir then microwave for another couple of minutes before leaving to stand for 1 minute (adjust according to microwave).
  2. Stir in your sweetener or drizzle on top if you like.
  3. Chop fruit and arrange on top. Other options that can be added include cinnamon, dairy-free yoghurt, dried fruit or jam.

Homemade granola – 15 servings                                                                                               Granola

If you struggle to find suitable cereals, granola is one that can be made at home in batches. Ingredients can be easily adapted.

  • 300g oats
  • 2 tbsp vegetable or sunflower oil
  • 2 tbsp honey
  • 125ml maple syrup (or use more honey)
  • 150g seed mix
  • 100g dried fruit
  • 50g desiccated coconut
  1. Tip everything expect any dried fruit or coconut into a large bowl. Give it a good mix then spread out over a baking tray.
  2. Bake for 15 minutes at 150C/gas mark 2.
  3. Add in the dried fruit and coconut and bake for a further 10-15 minutes.
  4. Leave to cool, and then transfer to an airtight container.
  5. Serve with dairy-free milk or yoghurt and fruit.

Gluten-free, egg-free, dairy-free pancakes – Makes approx. 6 pancakes                                          FF Pancakes

Traditional pancakes can be full of allergens, but the ingredients can easily be replaced so you can still enjoy them.

  • 125g oat flour (simply pop 125g oats into a food processor and whizz into flour)
  • Egg replacer equivalent to 1 egg
  • 250ml milk of choice
  • Vegetable or sunflower oil
  1. Add flour to a bowl with the egg replacer and a quarter of the milk. Use an electric whisk to combine until free of lumps. Continue to add the milk gradually, whisking between each addition, until used up.
  2. Leave to rest for 20 minutes then stir.
  3. Heat a frying pan and add some of the oil. Add a small amount of mixture and swirl around the pan to coat it thinly. Cook for a few minutes, then flip over and cook the other side.
  4. Repeat until all the mixture is used up.
  5. Serve with toppings of choice.

Or if you fancy something like an English breakfast, why not go for hash browns, bacon, avocado and mushrooms for a healthier, allergen-free breakfast?

Allergy-friendly breakfast tips:

  • If choosing dairy-free milk, look out for options fortified with vitamins and minerals, particularly calcium. Dairy can be a major contributor to calcium intake in many diets, so it’s important to replace it.
  • Additions like fruit and seeds are a good source of vitamins and minerals to boost the nutrient content of your breakfast.
  • Aim for a balanced breakfast, containing some slow release carbohydrate, a portion of protein and a small amount of healthy fats.

Get in touch if there are any of your favourite breakfast restaurants or cafes that you’d like to see get full training to bring them up to date with EU legislation, for those mornings you’re out and about! Please also take a look at www.nutritionist-resource.org.uk for more healthy eating and nutritional advice.

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