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

Multiple food allergies and intolerances can make meal selections a challenge. Following a gluten-free, wheat-free and dairy-free diet means avoiding all wheat, rye, barley and dairy products and foods made from them. At the beginning of this new diet, you may find yourself eating the same foods you know are safe daily. However, with time, you'll feel more confident branching out to new, safe breakfast options.

Egg Dishes

You can safely eat many egg breakfast dishes when following a wheat-, gluten- and dairy-free diet. Make scrambles or omelets at home with vegetables and herbs, such as peppers, onions, mushrooms, spinach, basil and parsley. If you usually add a small amount of milk to your eggs before whisking, substitute a nondairy alternative, such as soy milk, almond milk or rice milk. Use a small amount of olive oil or coconut oil in your pan instead of butter. Avoid egg dishes with cheese, and opt for a side of fresh fruit instead of toast to eliminate wheat and gluten. Be sure to clearly communicate your food intolerances with waitstaff when eating out.


Oatmeal is another hot breakfast option for your gluten-, wheat- and dairy-free diet. According to the Whole Grains Council, oats themselves do not contain gluten; however, they are often harvested and processed using the same equipment as wheat. Be sure to purchase oats that are labeled as gluten-free to ensure no cross-contamination with wheat- or gluten-containing grains has occurred. Cook your oats with water or nondairy milk. You can can top it with fresh fruit, nuts and seeds, such as berries, bananas, walnuts and flaxseeds, to get more nutrition and flavor in your meal.

Cold Cereal Options

If you prefer to eat cold cereal in the morning, there are many gluten-, wheat- and dairy-free options for you. Look for cereals made from corn, rice, quinoa, millet and other gluten-free grains. Check the label and ingredient list to be sure the cereal states it is gluten-free and does not contain any dairy ingredients. The U.S. Food and Drug Administration requires companies to label both wheat and dairy. There will be a statement saying "Contains: Wheat and Dairy" at the end of the ingredient list or the words "wheat" or "dairy" in parentheses following an ingredient. Be sure to eat your cereal with a dairy-free milk.

Gluten-Free Bread Products

You can also choose bread products made from gluten-free flours and without dairy. Look for gluten-free bagels, which are usually available in the natural, frozen food section of your grocery store. You could eat a gluten-free bagel with peanut butter or a scrambled egg for breakfast. Gluten-free waffles and pancakes are also sold frozen in many stores, or look for baking mixes to make these breakfast foods at home. Most recipes call for milk, but you can easily substitute a dairy-free milk alternative. Be sure not to use real butter on your waffles and pancakes. Look for nondairy butter alternatives made from vegetable oils instead.

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