Wheat-Free, Dairy-Free & Gluten-Free Breakfast Ideas

Whether you were born with a food allergy or develop one later on, food allergies affect what you can eat. Wheat, dairy and gluten make up the most common food allergies, and represent three of the most common cooking ingredients. Learn how to prepare food yourself if you live with a food allergy. Breakfast is often referred to as the most important meal of the day, which means it's the most important meal to learn to prepare.


Depending on the ingredients, smoothies pack a nutritional punch and provide the calories of a meal. By using a variety of fruits and vegetables, smoothies can be made daily but offer entirely different flavours. For the base, use juice or a gluten-free milk alternative like nut, rice or hemp. Check the brand of the milk to guarantee it is gluten-free. For additional protein, add rice or hemp protein powder. Ground flax seeds or oil boost healthy fats and Omega 3s. Add any fresh fruit in combinations. Berry combinations are popular as well as tropical smoothies that combine coconut, citrus and pineapple. For added nutritional value, add greens to create a "green smoothie." Spinach is the most common green due to its easily hidden flavour but kale blends well with tropical flavours.


Omelettes provide a choice for people who like variety in their breakfasts. To make a basic omelette, whisk two to three eggs and pour them in a small, oiled skillet. Sprinkle salt and pepper across the omelette and wait for the eggs to cook and solidify. Next, add your favourite vegetables to one side of the omelette. Spinach, onions, tomatoes, garlic and peppers are popular omelette fillers but any vegetable can be used. Use a spatula to fold over the empty half across your fillings and cook for one to two minutes. Carefully flip the omelette over, cook another one to two minutes. Serve with a side of chopped fruit and you can enjoy a fully balanced breakfast.

Blueberry Cinnamon Scones

When diagnosed with a food allergy or making the choice to stop consuming gluten, dairy and wheat, you might think baked goods are out of the question. Replacing wheat flour with brown rice or hemp flour and dairy milk with almond or rice milk means baked breakfast goods can stay on your plate. One example from suggests blueberry, cinnamon scones. Instead of using wheat flour, this recipe calls for a mixture of brown rice flour and garbanzo bean flour. Instead of dairy milk, it uses rice milk. Not counting the time needed to chill the dough, this recipe can be completed in approximately 40 minutes. Pair with a hot cup of coffee.

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About the Author

Stella Oakley is a writer holding a Bachelor of Arts in history from Georgia State University, specializing in Latin America and Islam. A skilled researcher, she also works in a gynecology clinic and a fitness center.