What Are the Best Tips for Making a Lactose-Free Breakfast?

Megan Shoop

Those with lactose-intolerance may have difficulty finding foods that satisfy them, especially in the morning. Many breakfast foods, such as cereal and pastries, contain ingredients that these individuals cannot eat. Fortunately, a satisfying lactose-free breakfast generally only requires a little creativity. Some individuals may find the most success avoiding dairy products altogether, while others may prefer replacing the dairy in traditional breakfast foods with lactose-free products.

Some lactose-free green smoothies are made with avocado, which adds creaminess to the shake.
Some lactose-free green smoothies are made with avocado, which adds creaminess to the shake.

One of the simplest ways to prepare a lactose-free breakfast is to simply omit dairy products. The meal itself, for example, might consist of eggs with tomatoes and mushrooms scrambled into them. Capers or chopped olives can be sprinkled on top, instead of cheese. A side of toast might feature peanut butter, almond butter, or sesame butter. Some might even enjoy sesame butter combined with preserves or honey. A small bowl of fresh fruit could round out the meal.

Oatmeal can be made with water, non-dairy milk, or fruit juice for a lactose-free breakfast.
Oatmeal can be made with water, non-dairy milk, or fruit juice for a lactose-free breakfast.

In terms of morning beverages, a glass of milk might be replaced with calcium-fortified orange juice, apple juice, or even tomato juice. Hot beverages can include herbal tea or black tea with a little sugar and a squeeze of lemon. Those that have to drink coffee could learn to drink it black, or use a dairy-free creamer.

Find out how you can save up to $257/month with these easy tools.

Certain grains may be soaked in coffee over night and served as part of a lactose-free breakfast.
Certain grains may be soaked in coffee over night and served as part of a lactose-free breakfast.

Oatmeal, quinoa, and chia seeds may be soaked overnight in fruit juice, flavored teas, coffee, or water and heated the next morning for breakfast. A little brown sugar, honey, some dried fruit, or pureed pumpkin might give this breakfast additional flavor and sweetness. This meal is also fast, and can be portable if it is poured into a small food container with a lid.

A smoothie made with fresh fruit and coconut milk and mixed in a blender is a great start to the day.
A smoothie made with fresh fruit and coconut milk and mixed in a blender is a great start to the day.

Another option for making a lactose-free breakfast involves simply replacing dairy products with substitute products. For instance, morning breakfast cereal may be eaten with nut milk, hemp milk, coconut milk, or oat milk. These milk substitutes may also be used to create lactose-free breakfast foods like pancakes, muffins, waffles, and breakfast cookies. Milk substitutes may also be used in breakfast smoothies.

Blueberry bread is a good breakfast item for those who are lactose-intolerant.
Blueberry bread is a good breakfast item for those who are lactose-intolerant.

Yet another option for making a lactose-free breakfast involves using fermented dairy products like probiotic yogurt and kefir milk. Many lactose-intolerant individuals can eat these products because the lactose is broken down during the fermentation process. This may not always be the case, but those that can eat yogurt and kefir milk have a wealth of lactose-free breakfast options.

Chia seeds can make a great lactose-free breakfast.
Chia seeds can make a great lactose-free breakfast.

Yogurt can also turn ordinary breakfast cereal and bananas into delicious, on-the-go parfaits. It can also become the main ingredient in smoothies or replace some of the liquid in pastry recipes. Kefir milk, which is slightly soured, may not be palatable as a milk replacement to some, buy may go undetected in recipes. Those that find kefir milk tasty may enjoy it on cereal or as a beverage first thing in the morning.

For a lactose-free breakfast ,a glass of milk can be replaced with calcium-fortified orange juice.
For a lactose-free breakfast ,a glass of milk can be replaced with calcium-fortified orange juice.
Many people are allergic or sensitive to dairy products or avoid them for ethical reasons.
Many people are allergic or sensitive to dairy products or avoid them for ethical reasons.

Discuss this Article

Post your comments
Login:
Forgot password?
Register: