Learn the foods to keep on hand for gluten-free dairy-free breakfasts. These ingredients can come together many different ways to create delicious healthy breakfast dishes for any day of the week!
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If you’ve been wondering what you can eat for breakfast on a gluten and dairy-free diet, you’re not alone! In fact, I struggled for a long time to settle on a breakfast rotation that felt substantial enough without having to resort to only gluten and dairy-free cereal and dairy-free milk.
The truth is as much as it’s easy to rely on what we used to eat before, this diet is easier to take on when we allow ourselves an open mind to what we consider eating for most meals.
I wrote a blog post ALL about 75 gluten and dairy-free breakfast ideas, including egg dishes, smoothies, oatmeal, breakfast bowls, pancakes, waffles, and french toast, dairy-free yogurt and gluten-free granola, chia pudding, stuffed veggies, and muffins. There are plenty more ideas and details on each in my Ultimate Gluten and Dairy-free Breakfast Guide.
As I was writing the Ultimate Gluten and Dairy-free Breakfast Guide, I was inspired to create a post (this one) all about what ingredients you should keep on hand for simple, easy, and healthy breakfasts. This roundup is full of most of the ingredients I have on hand in my kitchen to make sure I can whip up a healthy breakfast each and every morning.
Eggs are naturally gluten and dairy-free, high in protein, and very filling, which makes them a great choice for breakfast. You can go the traditional route and scramble or fry them in just minutes, serve them with gluten-free toast, and some fresh fruit.
I love fresh fruit in the morning, and eat it plain, have it with smoothies, top my quinoa breakfast bowls or oatmeal with it, or put it on top of my gluten-free peanut butter toast.
Leafy greens for breakfast? You bet! It’s one of my best tips for getting my veggies. I like to add spinach, kale, or Swiss chard to my smoothies first thing in the morning, so I know I’m setting myself up for a healthy day.
Gluten-free toast or breakfast sandwiches are a safe bet for gluten and dairy-free breakfast ideas. The favorite in our house is peanut butter-honey toast or (for my son) peanut butter and jelly toasted sandwiches.
Bacon, ham, and sausage are the ultimate breakfast foods, and I love to enjoy them on their own or on other breakfast dishes. One fun idea that I love is savory breakfast bowls, where I make quinoa or kasha, then top them with steamed leafy greens, cooked bacon or sausage, and some scrambled eggs. Just be sure to check packaging to ensure what you’re buying is gluten-free!
#6. So Delicious Dairy Free – Organic Coconut Milk Beverage Organic Unsweetened, 1 Quart (Pack of 6)
Cartoned (or in a jug) coconut milk is one of my two go-to dairy-free milk alternatives. We keep both this and almond milk in our fridge at all times. I like to use it on cereal, in baking, and in a lot of my other cooking as well, as it holds up well to heat. It lends a slightly sweet coconut flavor but isn’t overpowering.
Almond milk is a great dairy-free milk alternative, and one of our go-to dairy-free milk alternatives in our house. I love this milk for cereal and for baking, it’s even good enough to drink from the carton. You can buy it fresh too – the box variety is a great way to buy in bulk so you don’t have to get to the store as often. Be sure to grab unsweetened original to keep your sugar intake in check!
Oatmeal doesn’t contain gluten, but it’s often cross-contaminated with glutenous grains. I like to be on the safe side and eat only Bob’s Red Mill certified gluten-free oats. You can use these to make up batches of oatmeal either on the stove top or in your Instant Pot, or they are even great in homemade breakfast cookies.
Quinoa is another great whole grain to have on hand and can be used in a million ways – I like to use it for breakfast by making a big batch at the beginning of the week, and using it in my Quinoa Breakfast bowls. It’s also great for healthy salads and side dishes, so you can use it any time you want an added protein boost, not just at breakfast time.
Kasha is a lesser known gluten-free whole grain, but is delightfully nutty and filling. If you haven’t tried it before, pick some up and try it as a breakfast porridge bowl (like you would oatmeal), or as a swap for rice as a base for stir-fry. It’s pretty versatile so try it out and get creative!
Peanut butter is notorious for having additives and excess sugar. I try to buy only the products with the least amount of ingredients in my nut butter… nuts and maybe a little oil if necessary. The organic Costco peanut butter delivers on all fronts. No sugar, no salt, no additives. Just peanuts. This goes into breakfast smoothies, oatmeal, or on gluten-free toast in the morning.
When I’m feeling like I need something other than peanut butter, another healthy option is almond butter. While it’s a little more expensive, the fat content is quite a bit less. I love having it on hand for adding to smoothies, smearing on gluten-free toast, or stirring into chia pudding.
Almonds are a breakfast favorite for me! I like to toast up a few in a pan, then chop them up to throw on oatmeal or breakfast bowls.
I always have walnuts on hand for snacking, but I love adding them to my breakfast bowls or roasting and chopping to put on top of avocado toast.
If nuts aren’t your thing first thing in the morning – or at all, there are a number of tasty seeds you can enjoy insatead – my favorite are pumpkin seeds. Raw or roasted, pumpkin seeds are a great naturally gluten-free ingredient to keep on hand. I like them plain as snacks, in salads, and in my morning oatmeal.
Chia seeds are a superfood that have loads of protein and loads of minerals that are great for you. Some people don’t love the texture (it’s similar to tapioca), but I love to add them to my morning smoothies, make them into energizing drinks by mixing with water, tea or juice, and even making one of my favorite breakfast treats – chia pudding.
Hemp seeds are another great superfood to keep on hand. It’s an amazing source of protein – just 3 tablespoons offers 10 grams! I like to scoop them into my oatmeal or quinoa breakfast bowls, or toss them in my smoothies. They are SO good for you!
If you also avoid eggs along with gluten and dairy, flax seed meal is an ingredient you’re going to want to keep in your pantry. I use “flax eggs” in most of my baking to replace regular eggs. I also like to add it to smoothies or my morning oats. You can make a flax egg by combining 3 tbsp warm water with 1 tbsp ground flax meal, wait for 5 minutes, then you’re ready to use!
This is the best vanilla extract I’ve found. It’s caramel flavor is excellent in baked goods – and my go-to ingredient for making anything taste more like “home.” I like to add this to homemade muffins or pancakes to make them a little more special.
I keep raw cacao powder on hand for making raw desserts, or making my breakfast even more decadent. One of my favorite smoothies has kale, peanut butter, cacao powder, coconut milk, and a pinch of cayenne pepper. It’s an awesome way to start the morning!
Coconut milk is a great alternative to any recipe calling for cream or whole milk. While you do get some of the coconut flavor, I have come to really love it in my breakfast dishes. I use coconut milk in a lot of my baking, because it has a similar consistency to cow’s milk creamer, so it’s great in homemade muffins or other breakfast baked goods.
We go through a lot of maple syrup in our house – hence the giant bottle pictured here. Of course, we use it for the obvious like gluten and dairy-free pancakes and waffles, but we also use it in a lot of our baking, chia pudding, and drizzled over oatmeal or Quinoa Breakfast Bowls. It’s a healthier alternative than using refined white or brown sugar.
Jam is a pretty straight-forward ingredient. I slather it on gluten-free toast or serve it on gluten-free dairy-free pancakes or waffles.
Honey is a great condiment to keep on hand for a variety of gluten and dairy-free dishes. I use honey in on top of breakfast bowls of oatmeal or quinoa, or on peanut butter-honey toast (my husband’s favorite!).
There are a number of gluten-free flour blends – some are great, others taste like beans. This is the best one I’ve come across in my GFDF journey that can be used for a variety of different recipes. I’d recommend trying a few different blends out to find your favorite! The best thing I love about this blend is that you can use it for any recipe that calls for regular all-purpose flour, and the recipe will turn out!
Coconut oil is my go-to oil for baking since going gluten and dairy-free, but I also use it in my morning smoothies too. I highly recommend adding coconut oil to your breakfasts wherever you can, as it’s loaded with health benefits like promoting healthy digestion, reducing inflammation, and being a great immune booster.
This is the go-to pancake mix in our house. While I’ve tried making from scratch and many other brands, I keep coming back to this one for flavor, texture and ease. The instructions on the back say to make it with dairy, but you can easily replace with non-dairy milk – and even make it egg-free using a flax egg substitute!
I’ve been using this protein powder for a few months now, and while I’m not a huge protein powder fan, I’ll tell you – I really enjoy this product. When I work out in the mornings, it’s a really good option for me to know I’m getting enough protein first thing in the morning, so I don’t crash quickly. I love that it not only tastes good, but it has a TON of other great ingredients like added fruits, veggies, and superfoods. For me, the kicker is that it’s both gluten-free AND dairy-free, plus doesn’t taste like I’m drinking plaster. They also have chocolate flavor which is delicious too!
While cereal isn’t always the most nutrient-dense, sometimes it’s nice to have the convenience of a breakfast that involves just one step – adding some milk – before sitting down to eat. If you’re looking for a few good gluten-free dairy-free cereals, here are some great ones to try: Kashi, Cheerios, Barbara’s Corn Flakes, Nature’s Path, Van’s.
There are a lot of different dairy-free yogurt brands and flavors made with a variety of different dairy-free milks these days, which is great news. But the downside is that most of these dairy-free yogurts don’t have a whole lot of nutritional value to them. The upside is that you can still enjoy them occasionally if you’re having a craving – there are coconut, almond, cashew, rice, and soy-milk based yogurts available at many grocery stores.
Check out your natural food aisle for some gluten-free and dairy-free options. A few of my favorite brands are Purely Elizabeth, Bear Naked, and Love Grown. I also love to make my own granola at home, because it’s pretty inexpensive and easy to do! Here is a recipe for my Nutty Coconut Granola that’s been a hit in our house for a few years.
For quick, easy, and healthy breakfast options for your gluten and dairy-free diet, stock up on some of these breakfast essentials and start adding some variety to your morning.
Do you have a favorite breakfast food? Share in the comments below.
If you loved this post, be sure to check out my Ultimate Gluten and Dairy-free Breakfast Guide by clicking the link or the image below.
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