The Ultimate Gluten and Dairy-Free Breakfast Guide: 7-Day Meal Plan
If you're looking for exciting and deliciously healthy gluten and dairy-free breakfast ideas, you're in the right place.
Transitioning to a gluten and dairy-free diet can feel challenging at first, especially when planning meals. However, with more options available and creative recipes, it’s possible to enjoy a variety of delicious, nutrient-dense gluten and dairy-free breakfasts.
In this article, we'll answer common questions about the gluten and dairy-free diet and provide a 7-day gluten and dairy-free breakfast plan to start your day on the right note. Plus, some of my most popular gluten and dairy-free breakfast recipes are on my website.
The breakfasts I have chosen for this article are some of my favourites, but made healthier. They are pancakes, waffles, granola, and muffins. All are gluten and dairy-free.
Some are great gluten and dairy-free breakfasts on the go, while others are great to eat at the weekends when you have a little more time. If you are looking for gluten—and dairy-free breakfasts without eggs, I have you covered; just read the notes for swaps and variations. Who said gluten—and dairy-free breakfast has to be bland and boring?
Let's get started!
What can you eat if you are gluten and dairy free?
You can eat a wide range of whole foods and gluten-free grains on a gluten and dairy-free diet. Fresh fruits, vegetables, nuts, seeds, lean proteins, and certain gluten-free grains (like rice, quinoa, and millet) are all safe choices. Check out my blog article here on the best gluten-free grains!
This article contains recipes and information on how to cook various gluten-free grains, where to buy them, and the best recipes for each grain. If you are looking for more gluten- and dairy-free recipes, all my recipes on the website are compliant, as is my cookbook, which has gluten- and dairy-free recipes, which you can take a look at here.
Many dairy alternatives, such as almond milk, coconut yoghurt, and cashew cheese, are widely available for recipes that typically include dairy. Vegan cheese, vegan cream, vegan yoghurt, nut butter, tofu, and dairy-free spreads are also available. There are many dairy-free alternatives on the market; head to your local supermarket to discover what's available.
Take a look at my dairy-free avoidance list; discover essential tips if you have a dairy allergy or intolerance. I have included a comprehensive list of foods to steer clear of and the deceptive industry terms used for milk. You'll find over 100 names for dairy in this compilation, empowering you to confidently navigate your allergy and shop hassle-free at the supermarket without any unwelcome surprises. So you can achieve a dairy-free lifestyle with ease. Download it here.
Is porridge/oatmeal gluten and dairy-free?
Oats are gluten-free; however, they’re often processed in facilities that also handle wheat, leading to cross-contamination. To ensure your oatmeal is truly gluten-free, look for oats labelled "certified gluten-free." Pair it with non-dairy milk, such as almond, coconut, or oat milk, to keep it dairy-free as well.
Can you eat eggs if you are gluten and dairy-free?
Yes! Eggs are naturally gluten and dairy-free, making them a great option for this diet. They’re also rich in protein and essential nutrients, making them versatile ingredients for various breakfast dishes.
Which bread is gluten-free?
I have a dedicated article on the best and healthiest gluten-free breads on the market, which you can read here. There are many gluten-free breads available, but unfortunately, most of them are junk foods filled with synthetic and questionable ingredients. Plus, the majority of them taste like cardboard, with most customers complaining about the quality of these breads as they are really dry, contain massive holes, and literally fall apart when you breathe!
If you would like to bake your bread, take a look at my article on how to bake the best gluten and dairy-free bread here. I also have a dedicated board on Pinterest for gluten—and dairy-free breads.
Is all sourdough bread gluten-free?
No, regular sourdough bread is not gluten-free. Beyond Celiac does not recommend that those with celiac disease eat sourdough bread unless it is clearly labelled gluten free or has been made safely at home with gluten-free starters/ingredients.
Now for the exciting part: check out some of my most popular recipes on my website. Additionally, you’ll find a 7-day breakfast meal plan at the bottom.
Gluten and dairy-free resources are available to download
Gluten-free and dairy-free Rhubarb and ginger muffins
GLUTEN-FREE II DAIRY FREE II VEGAN II SESAME FREE II SOY FREE II EGG FREE II SHELLFISH FREE II FISH FREE II NIGHTSHADE FREE II TOP 14 FREE
These muffins are a cross between granola, a flapjack and a muffin. It’s soft and crumbly and has a flapjack texture, but with nuts and seeds, it tastes like granola. This gluten and dairy-free breakfast is free of eggs. The muffins freeze brilliantly, so you could make a batch and freeze for the week ahead. I like to eat one before a workout, and the oats are enough to fill me up till I get home. You can change up the fruit and use what’s in season, like raspberries and coconut, apples and cinnamon: pear and maple or cherry & almond. Try my amazing:
Gluten-free and dairy-free Black Forest granola breakfast bowl
SESAME FREE II DAIRY FREE II SOY FREE II VEGAN II GLUTEN FREE II EGG FREE II NIGHTSHADE FREE II FISH FREE II SHELLFISH FREE
This is a great breakfast where you can batch-cook the granola and pop it into a Kilner jar. It will last up to a couple of weeks. You could also layer the granola, yoghurt and jam in jars to enable you to take it to work if you are on the go. Again, swapping the fruit for any type of berries is fine, too. Use the exact same measurements as stated in the recipe. Some great fruit to try would be strawberry, raspberry or a forest fruit chia jam instead of cherries. This is a really great gluten and dairy-free breakfast recipe on the go.
I’ve eaten this with cold almond milk and used it with hot milk. It makes a super thick and delicious porridge packed with chunks of nuts and seeds. Just boil some milk, add a handful of the granola, cook for 5/6 minutes, and top with fruit. Try my other gluten and dairy-free yoghurt breakfast bowls:
Delicious Caramelised Banana Breakfast Bowl
Gluten-free and dairy-free Delicious Vegan and Gluten-Free Waffles
DAIRY FREE II GLUTEN FREE II SOY FREE II VEGAN II NUT FREE II SESAME FREE II EGG FREE II TOP 14 FREE II FISH FREE II SHELLFISH FREE II NIGHTSHADE FREE
This is an excellent recipe for the weekend when you have more time. They are super easy to make, and you can customise with different toppings and ingredients. Try my other waffle recipes:
Churro waffles: Covered in cinnamon sugar for a yummy twist, served with an easy peasy chocolate sauce.
Buckwheat Waffles with Bacon, Egg, Avocado and Sriracha: I created this recipe as I missed avocado and eggs on toast but didn’t want to eat the crappy gluten free bread, This recipe is so freaking delicious I hope you love it as much as I do.
Spiced Indian Samosa Potato Waffles: For a delicious savoury twist, try serving this with soy yoghurt and sautéed vegetables like spinach, mushrooms, asparagus and tomatoes.
I like to batch-cook waffles and freeze them for later. I just toast them from frozen, saving you time during the week; I love adding some coconut yoghurt and berries for a super quick gluten and dairy-free breakfast indulgence.
Waffle irons are inexpensive, and you can pick one up for as little as £20; Amazon has many varieties, so it’s really worth adding a waffle maker to your cooking equipment.
Gluten-free and dairy-free Blackberry chia jam
GLUTEN FREE II VEGAN II NUT FREE II SOY FREE II DAIRY FREE II PALEO II SESAME FREE II TOP 14 FREE
This is a very versatile recipe, and it’s refined sugar-free too. You could use any soft fruit. Try strawberries, raspberries, or damsons. Seasonal fruit is always the best type of fruit to use. Take a look at what fruit is in season in the UK here. This is a great jam to use in baking too. It will keep in the fridge for a week. It really is worth making the recipe as this jam tastes so much nicer than the store-bought ones.
Try my Plum, Fig Orange, and Blueberry Jam: For a festive wintery twist, this is delicious added to bakes, toast, waffles, pancakes, or yoghurt.
Gluten-free and dairy-free Apple and cinnamon buckwheat pancakes with maple roasted walnuts
SOY FREE II VEGAN II GLUTEN FREE II DAIRY FREE II SESAME FREE II EGG FREE II NIGHTSHADE FREE II FISH FREE II SHELLFISH FREE
This is a great recipe for the wintertime when apples are in season. The warming spices of cinnamon with the apple is a match made in heaven. You could use pears instead, which would be a great alternative. You can make both the pancake batter ahead of time and the nuts, too, as they keep well in an airtight jar.
Try my other delicious gluten and dairy-free pancake recipes:
Chocolate Chip Pancakes with Raspberries and Coconut
Gluten-free and dairy-free Fig, Blueberry & Coconut Porridge
GLUTEN FREE II DAIRY FREE II SOY FREE II VEGAN II SESAME FREE II FISH FREE II NIGHTSHADE FREE II SHELLFISH FREE
Porridge is such a simple breakfast and versatile. You could make the jam ahead of time and keep it in the fridge to use all week. Take a look at some other porridge recipes.
Millet Porridge with Berry Chia Jam and Pistachios: This is a delicious gluten and dairy-free recipe if you can't eat oats; it's incredibly warming and comforting to eat on a cold day.
Carrot cake porridge: All the flavours of carrot cake in breakfast form, this is like a hug in a bowl, with warming spices like cinnamon, chia spice and cloves.
Creamy Porridge with Coconut and Berries: I have included lots of variations within this recipe like adding cacao powder to the porridge, different toppings, spices and fruit.
Gluten-free and dairy-free Blueberry and Coconut Baked Oats
GLUTEN FREE II VEGAN II SOY FREE II DAIRY FREE II SESAME FREE II TOP 14 FREE II NIGHTSHADE FREE II EGG FREE II FISH FREE II SHELLFISH FREE
Baked oats are porridge ingredients blended with baking powder and baked in the oven. They’re basically an oat cake—fluffy, soft, delicious, healthy, and filling.
You could add fillings like chocolate chunks in the middle, nut butter, or yoghurt so your centre is creamy and gooey. You could also add a side of fruit and yoghurt with the recipe for a really yummy and nutritious breakfast.
Try my chocolate and almond baked oats recipe for a decadent breakfast. Pair this with coconut yoghurt and oranges or berries for a sublime breakfast.
Gluten-free and dairy-free Buckwheat and vanilla granola
VEGAN II DAIRY FREE II GLUTEN FREE II SOY FREE II SESAME FREE II EGG FREE II FISH FREE II NIGHTSHADE FREE II SHELLFISH FREE
It is gorgeous to eat with any fruit and served with coconut yoghurt. This will keep up to 2 weeks in a Kilner jar. I find store-bought granola measly as they add tiny amounts of nuts and seeds as possible to cut costs.
So, I prefer to make my own, so I know I’m not just eating glorified oats. I even eat this as a snack as it’s so delicious. Make this at the weekend or when you are free. It literally takes 30 minutes to weigh the ingredients and cook in the oven. It’s so simple. You then have a stunning gluten and dairy-free breakfast to eat on the go.
Try my Spiced Winter Pecan and Maple Granola for a warming and festive variation.
Gluten-free and dairy-free Forest Fruits Overnight Oats
GLUTEN FREE II DAIRY FREE II VEGAN II SOY FREE II SESAME FREE II NIGHTSHADE FREE II FISH FREE II EGG FREE II SHELLFISH FREE
This is so deliciously creamy and takes less than 10 minutes to put together. It's healthy overnight oats with stunning tangy seasonal berries. It's a really healthy start to the day and perfect to make in jars if you are on the go. Just grab it from the fridge, and voila, a filling gluten and dairy-free breakfast with no eggs with minimal effort.
It's just oats mixed with milk and yoghurt, topped with fruit, and left overnight in the fridge. The longer you leave the oats in the fridge, the creamier it gets, its really delicious.
Gluten-free and dairy-free Golden Turmeric and Chilli Scrambled Eggs
DAIRY FREE II GLUTEN FREE II NUT FREE II SESAME FREE II FISH FREE II SESAME FREE II PALEO II SHELLFISH FREE II SOY FREE
It’s an Indianised version of the classic British breakfast. Scrambled eggs with onions, cumin, turmeric, garam masala and coriander. its’s such a lovely twist. If you can’t have eggs and need a gluten and dairy-free breakfast with no eggs, then use firm tofu instead.
Gluten-free and dairy-free Tropical Smoothie Bowl (no banana)
VEGAN II PALEO II SESAME FREE II TOP 14 FREE II DAIRY FREE II SOY FREE II GLUTEN FREE II NIGHTSHADE FREE II FISH FREE II SHELLFISH FREE
This is a banana-free smoothie bowl, and I have used avocado instead! You can’t taste the avocado in this recipe. It lends itself so well as the texture is so creamy just like pureed bananas.
This is a taste of heaven and a brilliant nutritional way to start your morning in the summer months. It takes less than 10 minutes to put together so great for those busy starts.
Gluten-free and dairy-free Banana Split
GLUTEN-FREE II VEGAN II DAIRY FREE II SOY FREE II SESAME FREE II PALEO II NIGHTSHADE FREE II FISH FREE II SHELLFISH FREE
This is a sexy and healthy twist on a traditional English banana split. It will take 5 minutes to put together. Slice a banana in half and dollop some plant-based yoghurt, nut butter, and berries for a super delicious breakfast. This is a perfect gluten and dairy-free breakfast if you are on the go and in a rush.
7-Day Gluten and Dairy-Free Breakfast Plan
Here’s a balanced gluten, dairy-free and egg-free weekly plan with a variety of flavours to keep things interesting. Feel free to adjust portions based on your dietary needs.
Day 1: Berry Coconut Chia Pudding
● Ingredients: 3 tbsp Chia seeds, 128ml unsweetened coconut milk, fresh berries, a drizzle of honey or maple syrup.
● Instructions: Combine chia seeds with coconut milk and refrigerate overnight. In the morning, top with fresh berries and a drizzle of honey or maple syrup.
Day 2: Avocado Toast on Gluten-Free Bread
● Ingredients: Gluten-free bread, ripe avocado, cherry tomatoes, sea salt, black pepper.
● Instructions: Toast the bread, spread mashed avocado on top, add sliced cherry tomatoes, and season with salt and pepper.
Day 3: Warm Apple Cinnamon Oatmeal
● Ingredients: 56g Certified gluten-free oats, 284ml or 1/2 pint almond milk, chopped apple, cinnamon, and a sprinkle of walnuts.
● Instructions: Cook oats in almond milk, add chopped or grated apple and cinnamon, and top with walnuts.
Day 4: Sweet Potato & Veggie Breakfast Hash
● Ingredients: 1 Diced sweet potato, 1 red pepper, 1/2 onion, handful of spinach, and 3 eggs.
● Instructions: Sauté the sweet potato, peppers, and onions until tender. Add spinach and cook until wilted. Top with a fried egg for extra protein. Or scramble some tofu instead if this gluten and dairy-free breakfast needs to be egg-free.
Day 5: Green Smoothie Bowl
● Ingredients: Handful of Spinach, 1 frozen banana, 150 ml almond milk, 1 tbsp chia seeds, and any gluten-free granola.
● Instructions: Blend spinach, banana, and almond milk until smooth. Pour into a bowl and top with chia seeds and gluten-free granola. Add more milk if its too thick.
Day 6: Dairy-Free Yogurt Parfait
● Ingredients: Coconut or almond yoghurt, mixed berries, and gluten-free granola.
● Instructions: Layer dairy-free yoghurt with berries and top with granola.
Day 7: Banana Pancakes
● Ingredients: 2 mashed bananas, 2 eggs or use 2 flax eggs instead, 180g gluten-free self-raising flour, 1/2 tsp bicarb soda, 240 ml milk and a sprinkle of cinnamon.
● Instructions: Mix ingredients to form a batter. Cook pancakes in a non-stick skillet and serve with fresh berries or a drizzle of maple syrup.
This meal plan is designed to provide a variety of textures, flavours, and nutrients throughout the week, ensuring that a gluten- and dairy-free diet remains both satisfying and enjoyable.
I hope I have inspired and simplified gluten—and dairy-free breakfasts. If you would like more breakfast ideas, take a look at my Pinterest board. If you are vegan, I have a dedicated board for vegan food, too. Take a look here.
Check out my gluten and dairy free resources and cookbook below. Inside, you'll find delicious recipes that are both nourishing and tasty.
These recipes contain no refined sugars, additives, or processed ingredients—just honest, simple, unadulterated components that are anti-inflammatory and nourish you from the inside out. Many of these recipes are plant-based, paleo, nut-free, soy-free, and egg-free.
Additionally, the dairy free avoidance list is an invaluable tool for identifying hidden dairy in store-bought products. You may be surprised by the many different names for dairy that exist. This booklet will help you recognize those ingredients, empowering you to make informed and safer choices.
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