10 Delicious Dairy-Free Breakfast & Lunch Ideas
Ideas for when you can’t or choose not to eat dairy!
Written by Liana Greenshields, Student in the Dietetics Specialization program at the University of Alberta and reviewed by our Health Stand Nutrition Dietitian Team.
Many people choose to eat dairy-free. Whether it’s by choice, an allergy or lactose intolerance, there are many ways to include your favourite foods while still reaping the nutritional benefits of dairy products. Dairy products are the best sources of both calcium and vitamin D, so getting enough of these in your diet can be difficult. However, these dairy free recipe ideas contain almost the same nutritional value as dairy products, without the dairy! The average adult needs about 1000mg of calcium per day which is important for bone health and maintenance. Chia seeds and walnuts are an easy dairy-free addition to your favourite breakfast to add some more calcium and extra health benefits to your morning!
Why chia seeds and walnuts? Chia seeds are a highly nutritious and versatile topping for just about any meal. They provide calcium, healthy fats, plenty of fiber, vitamins, and minerals. Walnuts are another great topping to provide even more healthy fats, specifically omega-3 and omega-6 fats. Adding these toppings to any of the following dairy-free breakfast ideas helps to add an extra boost of nutrition to your morning! Don’t forget to bookmark this page to come back to it for future reference.
1. Whole Wheat Cinnamon Pancakes
Some mornings, all you might want is a stack of pancakes. Who said you can’t? This easy whole wheat cinnamon pancake recipe whips up in no time and you can customize them with all your favourite toppings (substitute milk for soy milk, almond milk or oat milk) . Top with some berries, nut butter, or anything else you love!
2. Dairy-free Yogurt Bowl
Didn’t think it was possible to eat yogurt while not consuming dairy? Think again! Soy yogurt is a great replacement for traditional yogurt as they both have similar nutritional value. In 1 cup of soy yogurt, you get about 27% of your daily calcium needs, 14% of your vitamin D needs, 9.3g of
protein, and 2.7g of fiber. One cup of traditional yogurt provides almost the same nutritional value, but without the vitamin D or fiber.
For a quick and well-balanced breakfast, combine soy yogurt with fresh or frozen berries, chia seeds, homemade granola, and walnuts for healthy fats.
3. Quinoa Breakfast Parfait Recipe
Looking for a high-protein breakfast but not a fan of eggs? Quinoa is a great source of protein among other vitamins, minerals, and fiber. This quinoa breakfast parfait recipe is sure to pack your morning full of protein and energy and give you a burst of energy to start your day! (Substitute Greek yogurt for soy yogurt or coconut yogurt).
4. Hearty Bowl of Oatmeal
This breakfast is affordable, quick, and nutritious. Also, you can add just about anything to your oatmeal to make it exactly how you like. For example, cook your oatmeal with soy milk for a creamier and higher protein option. Stir in some fruit of choice and maple syrup for sweetness, then top with whatever you’d like. Walnuts, chia seeds, hemp hearts and whatever else that comes to mind are great additions to make this dairy-free breakfast power you through your morning.
5. Dairy-Free “Ice Cream”
If you prefer a sweeter breakfast, this option will satisfy your morning. To make dairy-free “ice cream,” make your smoothie of choice then freeze it overnight for a thick and scoopable dairy-free dessert for the morning. Check out this Chocolate Peanut Butter Banana Smoothie for a delicious and nutritious dairy-free “dessert” breakfast! Be sure to switch out the Greek yogurt with soy or coconut yogurt to make sure the breakfast is completely dairy-free.
6. Spiced-Up Avocado Toast
This classic breakfast item is a quick and easy meal for when you want to get up and go. Simply mash one avocado with a pinch of garlic powder, salt, pepper, and lemon juice, then spread evenly on two pieces of whole-wheat toast. Top each slice of toast with a sunny side up egg for some protein and extra flavour, and top with hot sauce or red pepper flakes on top if you want a little kick
Avocados are a great source of healthy fats, fiber, vitamins, and minerals. Therefore, starting your day off with this nutritious fruit is a great way to keep you full and fueled for your morning.
7. Omelet with your favourite veggies and dairy-free cheese
Omelets are a great way to start your day with a source of protein, fat, veggies, and grains if you pair them with some whole wheat toast. Even without dairy, you can still get the flavour of cheese with this recipe. See this nutritious frittata recipe, and replace the cheese in the recipe with dairy-free cheese.
8. Nut butter toast with bananas
Although it may sound simple, this quick breakfast can get you on the way with your morning on a good note. Simply spread your favourite nut butter on two pieces of whole-wheat toast, sprinkle some cinnamon and top, and add some sliced bananas. You can use peanut, almond, pistachio, walnut, or any kind of nut butter you prefer. Although this breakfast is slightly lower in protein than others, the whole grains, fats, and fruit offer a sustaining breakfast and are a great option for those who don’t have much time in the morning.
If you are pressed for time in the mornings and need something quick to grab and go, there’s nothing better than muffins. They are very easy to adapt into dairy-free breakfast muffins as well! These blender pumpkin muffins and berry oatmeal muffins are not only easy to make but are also easy to store in your fridge for a quick breakfast to take with you on the go! Pair your muffin with a handful of nuts and fresh fruit to make a balanced meal.
10. Scrambled Vegetarian Breakfast Burritos
If you are looking for something dairy-free and vegetarian, this scrambled vegetarian breakfast burrito recipe is for you. Loaded with vegetables, protein, and healthy fats, they are a perfect savoury option for breakfast. Not only that, but they are very customizable to include all your favourite vegetables.
I hope you enjoyed this list of dairy-free breakfast ideas. Which is your favorite? Let me know in the comments!
Looking for more dairy-free tips and recipes?
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- Read past blog posts below
- Begin implementing these recipes into your mornings!
Check these recipes on the blog for more breakfast inspo:
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