Stay-At-Home Breakfast Treats for Those With Food Allergies

These days there are no shortages of allergen-free foods and snacks in stores. Some restaurants exclusively provide foods that are gluten-free, dairy-free, or nut-free. But with the recent COVID-19 pandemic, most of us are stuck at home, unable to spoil ourselves with a delicious allergen-free breakfast. So, what do you do? Make your own, of course! Here are a few ideas to get you started!

By Cookist

Buckwheat pancakes


If you have breakfast cravings, but have a wheat allergy, don’t worry! Just make your pancakes with buckwheat flour! If you are allergic to wheat, chances are you already have buckwheat flour in your pantry. Don’t let the ‘wheat’ in buckwheat scare you, it’s not related to wheat at all. It’s not in the grass family, and is actually a grain! Simply substitute normal cake wheat flour for buckwheat flour, and you’re on your way to delicious pancakes.

Allergens avoided: gluten; wheat.

Chocolate Oatmeal


There are few breakfast foods as comforting as a bowl of oatmeal. What makes it better? Adding chocolate! But if you have a dairy allergy, this might not be an option for you. No need to worry. Simply substitute milk for soy or almond milk, carob chips for chocolate chips, and add 1 teaspoon cocoa powder.

Allergens avoided: dairy; wheat.

Banana Muffins


If you love muffins, but can’t eat wheat, you can still make banana muffins! Instead of using cake wheat flour, you can use equal parts rice flour and oat flour. If you want to make it free of dairy, you can use oil instead of butter. If you don’t have oat flour on hand, you can make your own, by blitzing oats in a food processor.

Allergens avoided: dairy; nuts.



If you prefer a savory breakfast, then a quiche is the perfect choice. But quiches are known for containing eggs…a LOT of eggs. What if you have an egg allergy? Then make this Vegan Quiche recipe by ElaVegan. She makes her own filling by using chickpea flour, vegetable broth, and lots of veggies! And zero eggs. You have to try it!

Allergens avoided: eggs; soy.



Don’t forget about smoothies! Just because you are stuck at home, it doesn’t mean you should forget about your health. Now is the time to keep yourself fit and healthy.  Smoothies are especially great in the warmer months. Unfortunately, many people are allergic to the two things that make smoothies so great – bananas and milk. For those with a dairy allergy, you can substitute milk with coconut milk or almond milk. If you can’t eat bananas, your smoothies may not be as sweet. To make a sweeter smoothie without using bananas, you can add dates (it also adds extra fiber!), pears, pineapple, honey, or maple syrup.

DID YOU KNOW? Major food allergens differ from one region to another. What may be considered a major food allergen in your country, may be considered safe in another. One example is buckwheat. In Japan, it’s a major food allergen, whereas in the UK, this food allergy is very rare.

Let us know what your favorite allergen-free recipes are!

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