Multiple food allergies and intolerance can make food selections a challenge. Following a diet free of gluten, wheat and dairy means avoiding wheat, rye, barley and dairy products and foods made with them. At the beginning of this new diet, you may find yourself eating the same foods that you know are safe every day. However, over time, you will feel more confident diversifying a new and safe breakfast.
Dishes with eggs
You can safely eat many egg breakfast dishes when you follow a diet free of dairy, gluten and wheat. Make mixes or tortillas at home with vegetables and herbs, such as peppers, onions, mushrooms, spinach, basil and parsley. If you usually add a small amount of milk to the eggs before you beat them, substitute a non-dairy alternative such as soy milk, almond milk, or rice milk. Use a small amount of olive oil or coconut oil on your bread instead of butter. Avoid egg dishes with cheese and opt for a serving of fresh fruit instead of toast to eliminate wheat and gluten. Be sure to clearly communicate your food intolerance to waiters when you eat out.
Oatmeal
Oatmeal is another hot breakfast option for a gluten, wheat and dairy free diet. According to the Whole Grains Council, oats in themselves do not contain gluten; However, it is often harvested and processed using the same equipment as for wheat. Be sure to buy oats labeled as gluten-free to ensure that there is no cross-contamination with grains that contain wheat or gluten. Cook the oats with water or non-dairy milk. You can add fresh fruit, nuts and seeds, such as berries, bananas, walnuts and flax seeds, to get more nutrition and flavor in your food.
Cold cereal options
If you prefer to eat cold cereal in the morning, there are many gluten, wheat and dairy options for you. Look for corn, rice, quinoa, millet, and other gluten-free cereals. Check the label and ingredient list to make sure the cereal is gluten-free and contains no dairy ingredients. The U.S. Food and Drug Administration forces companies to label dairy and wheat. There will be a statement saying "Contains: wheat and dairy" at the end of the ingredient list or the words "wheat" or "dairy" in parentheses after an ingredient. Be sure to eat your cereal with milk without dairy.
Gluten free bread products
You can also choose breads of gluten-free and dairy-free flours. Look for gluten-free buns, which are generally available in the natural frozen food section of the grocery store. You could eat gluten-free bread with peanut butter or a scrambled egg for breakfast. Gluten-free pancakes and waffles are also sold frozen in many stores, or look for blends to make these foods for breakfast at home. Most recipes require milk, but you can easily substitute for an alternative without dairy. Make sure you do not use butter on your waffles and pancakes. Look for alternatives to butter without dairy products made with vegetable oils.
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