10 Hearty, Milk-Free Breakfast Ideas

Eat a Milk-Free Breakfast Every Day of the Week

Milk-Free Breakfast
Egg & Avocado on Toast. Luna/StockFood Creative/Getty Images

If you’re following a milk-free diet for milk allergy, or another reason, you may be stumped when it comes to creative ideas for breakfast. Let’s face it, even folks without a food allergy get stumped about what to eat for breakfast!

Don’t worry—I’ve got 10 milk-free breakfast ideas for you to start on today. No need to stick to the same old food day in and day out—can you say boring?!—rotate these breakfast ideas throughout the week and you’ll have something to look forward to in the morning, as well as a nutritious start to your day.

But don’t just stop here with milk-free breakfast ideas. Take it to the next level and check out my inventive milk-free snacks, too.

Try these 10 milk-free breakfast ideas, starting today!

The Starbucks Swap: You don’t need to trek to Starbuck’s to get this yummy breakfast, make it yourself at home! Use hot water to reconstitute your oats. Top with walnuts or almonds, and dried fruit like raisins, Craisins or dried cherries. Feeling adventurous? Swirl in some peanut butter!

Eggs Any Way: Eggs are a high protein way to start the day. (If you can't have eggs, check out these high protein breakfasts without egg.) Fry, poach, hard-boil or turn them over easy to get a quick and nutritious start to your day. Do you like them scrambled? Just use a splash of water to scramble them. You won’t even miss the milk—in fact, the eggs will be fluffier! Want an omelet? Skip the cheese and stuff the omelet with sautéed vegetables.

Or, if you have to have the cheese, go for milk-free Daiya cheese.

Toad in a Hole: Just another name for Egg in a Hole. Cut a round circle out of a slice of milk-free bread like Nature’s Own Whole Wheat bread. Fire up a greased griddle (use cooking spray or oil) and place the holed slice of bread on it, crack the egg into the center, and cook over medium heat, flipping it over midway, until fully cooked.

Don't forget to cook up the bread circle too--it's great for dipping into the yolk and sponging up the extra yolk on the plate.

Coco Yogo Parfait: Coconut yogurt, meet fruit and nuts. Simply layer coconut yogurt, fresh fruit like sliced strawberries, and walnuts in a tall glass, alternating the layers so that you get two layers each of yogurt, fruit, and nuts.

Peach Soy Smoothie: Place 8 ounces of soymilk into a blender. Add 1 cup of frozen peaches and a large spoonful or two of vanilla soy yogurt. Blend until completely mixed. If you want to boost the fiber and omega-3 fatty acid content, throw in some chia seeds or some ground flax meal.

Banana Nut Butter Toast: Start with a nutritious slice of milk-free bread. Place the bread in the toaster and toast it. While it’s hot, spread the toast with peanut butter, or any other nut butter such as cashew butter, or seed butter, like Sunbutter. Top the nut butter with slices of ripe banana. If one slice of toast won’t fill your belly, go for two!

The BEA: Also known as the Bacon, Egg, and Avocado Sandwich. Fry up an egg--sunny-side up, over easy or over hard—your choice. Add a slice or two of Canadian bacon to the griddle to warm it up. Toast two slices of bread (milk-free, of course). Spread the bread with mashed avocado (it’s easiest to mash it right onto the warm toasted bread), and sprinkle with kosher salt and pepper. Top the avocado with the bacon and egg and place the other slice of toasted bread on top. You’ve got a filling, nutritious, milk-free breakfast sandwich--easy to eat at home or on the go.

Bagel: Bagels are almost always milk-free, but be diligent and make sure by looking at the ingredient label. Most importantly, you have to be careful about your bagel toppings. You can always go the milk-free route on cream cheese, margarine or cheese. Try Go Veggie, Daiya or Tofutti brands of cream cheese, Earth’s Balance margarine, or Daiya cheese. Or, you can skip the traditional toppings and be adventurous with nut butters, hummus, or avocado. Any way you roll it, you can’t go wrong with a bagel breakfast.

Spiced Avocado on Toast: I don’t have to tell you how to make toast! Mash some avocado on your milk-free toast and sprinkle it with spices such as cumin, paprika, garlic powder, siracha sauce, Tabasco, salt, and/or pepper. If you’re not a fan of avocado, substitute hummus.

Fruit and Fiber: A good old-fashioned bowl of cereal topped with fruit is a great way to start the day. Look for milk-free cereals such as those from Barbara’s Organic and Kashi brands, or go mainstream with Cheerios or Chex cereal  (p.s. there are tons of milk-free cereals available). Top with an alternative milk such as rice milk, soymilk, or almond milk.

What is your favorite milk-free breakfast?

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