What’s for Breakfast?


If your family has food allergies or other dietary restrictions, or if you just want to eat as clean as possible, it can be a challenge to create a nourishing breakfast that satisfies everyone.

My husband claims he married me for my sandwich making skills, and my perfectly cooked eggs were a close second.  The rug was pulled out from under him when I developed adult onset food allergies.  I was always dairy intolerant, but eventually I had to kick eggs, nuts, peanut, soy, gluten and more from my kitchen.  Breakfast hasn’t been the same since.


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Could you imagine breakfast without eggs, dairy, gluten and grains?

Slowly but surely, we are repairing our vision of the morning meal.   Healthier, allergen friendly options are making their way on the schedule, along with more vegetables, too.

So, what are some nourishing breakfast recipes that are gluten, dairy, egg, nut, soy and peanut free?

I’ve rounded up some simple, healthy recipes that are free of the top 8 allergens.  Many of these ideas are vegan, and all of them can be made Paleo or Paleo Autoimmune Protocol friendly with a few tweaks.  You can mix and match any of these recommendations for a stellar spread.  Add some fresh fruit and veggies, clean sausage or bacon, or leftover protein from the night before to round out any choices.


“Top 8 Allergen Free” means:

Gluten Free, Dairy Free, Egg Free, Nut Free, Soy Free, Peanut Free, Corn Free, Shellfish Free

Recipes marked (V) = Vegan

Avocado Toast with Pomegranate Seeds by www.karindimitrovova.com (V) – A very simple way to get some healthy fats in the morning.  Grab your favorite allergen friendly toast and have breakfast ready in a flash.


Avocado Toast with Pomegranate Seeds by www.karindimitrovova.com 

Smoked Salmon – 
A great match with Avocado toast.  Wild Caught Alaskan is lower in toxins and doesn’t contain artificial coloring.  Try some from US Wellness Meats or your favorite local place.  Even some canned wild salmon or sardines can be a good allergen friendly protein source.


 Smoked Salmon– US Wellness Meats

Sheet Pan Sweet Potato Paleo Hash by http://www.realfoodwholelife.com (V) – I could eat hash every single day.  Hashes are great because you can mix and mash what you already have in the fridge and pantry.  Something new every time, catered to your tastes. Leave out nuts if they are an allergy for you, and try different combos of veggies each time.

Prep your ingredients during dinner the night before. In the morning, simply toss them in your cooking oil and bake while you get ready for the day. Viola–veggies for breakfast.

Sheet Pan Sweet Potato Paleo Hash by http://www.realfoodwholelife.com

Teddy Bear Toast (V) – These are too cute and too easy.  Just like the avocado toast, choose your favorite clean “bread.”  We use organic sunflower seed butter to avoid nuts and peanuts.  Just spread your sunflower seed butter onto your toasted bread of choice, add some sliced bananas, and top with blueberries or raisins for the eyes and nose.  Be creative with a variety of fresh or dried fruits and vegetables.  Wht other fun faces can you make with your toast?  Share your creations with us!

What's for Breakfast? www.morevegetables.com

Teddy Bear Toast by morevegetables.com

Anti-inflammatory Red Smoothie (V) from ifoodreal.com – A pitcher of smoothies from the blender and a side of natural sausage or leftover protein from the night before will get breakfast done.  Antioxidants, fiber and flavanoids for breakfast?  Yes, please.

This beauty uses beets for its intense color and strawberries and dates for the perfect sweetness. Who can say no to a bright pink strawberry drink for breakfast?


Anti-inflammatory Red Smoothie from ifoodreal.com

Clean sausage or bacon- 
 Bacon can be a good protein source for those that cannot do dairy, eggs and nuts in the morning–as long as you choose pasture raised pork that does not contain nitrates, soy or MSG.  Even just a couple slices added to a hash or salad will give your breakfast a boost of protein and healthy fats.

To find your own natural bacon or sausage, check with your local farmers market.  You can usually find local farms that raise grass fed beef, pasture raised pork, and natural chicken and lamb.  Another option is to shop online at  US Wellness Meats.


Our favorites from US Wellness Meats include: Pork Bacon, Beef Bacon, and Pork Breakfast Sausage.

Winter Harvest Salad from anyaseats.com – This winter salad might change your mind about salad being an acceptable breakfast.  If you are rushed for time, be creative with leftovers, in season fruits and organic, pre-washed salad greens.  Let this gorgeous recipe inspire you to create something to suite your taste and needs in the morning.


Winter Harvest Salad from anyaseats.com

What are your go-to breakfast ideas?

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