5 dairy-free, gluten-free, egg-free alternatives for breakfast

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Are you stuck for breakfast ideas for your sensitive child?

Does your child have dairy or egg allergies?

Does anyone in your family suffer with Coeliac diease and require a gluten free diet?

Are you a regular mummy with regular kids who are just bored of toast or cereal every morning?

Do you want to improve your family’s health by reducing processed, packaged foods?

Here are five healthy ideas for breakfast or snacks at any time of day.

Cocoa Quinoa

You will need:


Pumpkin and/or sunflower seeds
Cocoa powder (100% pure, don’t use drinking chocolate as milk may be added)

Pour 100-200g quinoa into a small saucepan and add water to cover.

Let it get to the boil then turn to a medium heat until the water is absorbed. (Up to 10 minutes) Quinoa can be eaten either when the seeds have just absorbed the water, or leave them in a while longer until the seeds ‘pop’, giving you a softer consistency (better for babies).  About 3 minutes before it’s fully cooked add 1 small banana per person (or half for a toddler) and 2-3 teaspoons of seeds each.  The seeds and banana will soften in the water and give a lovely flavour throughout the dish.  Once the water is absorbed (or you’ve drained off excess water) simply stir in a couple of teaspoons of cocoa powder and serve in individual bowls.  Drizzle with flaxseed, hemp seed or Udo’s oil for extra health benefits.

Nutrition Fact:  Quinoa is actually a seed not a grain and is rich in protein.  It is one of nature’s superfoods and an excellent choice for weaning babies instead of manufactured baby rice products.

Individual Fruit Platter / Snack Pot
You will need:

Three different fruits
Nuts and seeds 
(In this picture I’ve used banana, peach and raspberries, flaked almonds and pumpkin seeds)

This is a simple meal or snack suitable for breakfast, after school or in lunchboxes.  Young children can help choose the fruit and school age children can help prepare their own plate.  You’ll be surprised how artistic children can be given the opportunity!

Nutrition Fact:  Raspberries are rich in fibre and antioxidants, making them a healthy and nutritious choice at any time of day.

Stewed Fruit Compote –
a delicious ‘Winter warmer’!
You will need:

Apples (Cooking or eating – you get a softer consistency with cooking apples but they might be too sour for young babies)

Fresh blackberries (when in season)
A fresh or frozen mixture of raspberries, strawberries, blackcurrants and blueberries

Peel and slice the apples and place in a saucepan with a little water so it doesn’t stick to the base.  Cook on a low to medium heat for around ten minutes until softened.  Stir in the berries on a low heat for another minute or two and serve in individual pots.  Add ground mixed seeds for extra nutritional value.
These can be cooled and taken in school lunchboxes in non-leak sealed containers.  You can use stewed fruit as a base for many different desserts.

Nutrition Fact:  Blackcurrants contain lots of Vitamin C which helps boost your immunity and protect against winter viruses and bugs.

Power Smoothies

One of my favourite breakfast smoothies is this one from Jason Vale.  It is delicious, thick and a beautiful light green and as you drink you feel the goodness being delivered to every part of your body!  The pineapple gives it a sweetness that will be loved by children and the avocado gives it a creamy texture.  I make a larger quantity than this using about 3-4 times his list of ingredients.  That way I have a smoothie for breakfast and snack, plus one each for the girls.  You’ll need both a juicer and a blender so the washing up may put you off doing this every day, but try to do it at least one day a week.  

You will need:  Pineapple (fresh is ideal, but I have used tinned on occasions!), celery, cucumber, spinach leaves, lime, apples, avocado.

Nutrition Fact:  Avocados contain a compound that lowers cholesterol, making them an excellent choice for heart health.

A Big Plate of Sunshine!

Who says that vegetables and meat (or vegetarian options) are only for lunch or dinner?

Many children would rather have a crunchy carrot or cherry tomatoes than an apple or banana.

If you’re having trouble getting enough vegetables into your child over the day then see whether he’d like to eat them for breakfast.  

You could start slowly with chopped apple and carrot alongside his regular breakfast; or add raisins and dried cranberries to cereal.

For those who are dairy free, egg free and gluten free, a vegetable based breakfast opens up a whole new realm of possibilities.  

Large Romaine lettuce leaves can be used as wraps for pieces of chicken or hummus.  

Avocado can be mashed with chopped peppers, cherry tomatoes and cayenne pepper for a spicy snack (served on gluten free bread or crackers if these are allowed on your diet)

Other ideas for healthier breakfasts and snacks for those who share a house with sensitive children but can eat a regular diet:

Try mashing avocado and/or banana onto  toast.  (Mashed avocado is a great alternative to butter and dairy spreads)

If you have a couple of sausages left from last night’s dinner, your child might like to eat those wrapped in big lettuce leaves or tortilla wraps/pittas with a dollop of salsa.

Fruit compotes can be given an oaty topping and popped in the oven until golden.

Nutrition Fact:  Scientists are proving that children who eat a healthy breakfast perform better at school and have less behavioural issues.

For more great meal and snack ideas visit my Facebook business page by clicking on the link below.

I look forward to hearing your feedback, questions and successes.

Until next Monday,


Post Author: Lorraine Pannetier

1 thought on “5 dairy-free, gluten-free, egg-free alternatives for breakfast


    (March 15, 2013 - 2:52 am)

    Some good ideas, I think I’ll try the Cocoa Quinoa one tomorrow morning!

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