Breakfast can be one of the hardest meals if you’re avoiding some of the common food allergies like milk, wheat or eggs…and especially if you have multiple food allergies. I’ve gathered some of my favorite store-bought items, as well as tried and true recipes so you can go easy or homemade. Either way, this allergy friendly breakfast list that has over 150+ ideas should give you plenty of ways to start your morning right.
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START HERE: Important info before looking at the allergy friendly breakfast lists
I want to thank my readers for helping me compile this list. Sometimes, no matter how much you watch for new products, you find new things by talking to other allergy moms. Together we are stronger together. So, do me a favor, and if I missed your comment in my social media, or you have something new to add, add it in the comment section below.
At first, I was going to make this only a top-8-free list, and if that’s something you’re still interested in, let me know.
But, since there is such a range of allergies–just one, a few, or all top 8, I decided to list anything that was free of at least some of the top-8-allergens. If it has one of the top-8-allergens (that I could find looking up online) then I listed it next to the product in parenthesis.
PLEASE be sure to read the actual box in the store before you buy it, as recipes and manufacturing processes may have changed since the time of publishing and company websites aren’t always as up to date as actual labels.
Also–there may be some suggestions I’ve either personally tried, or added because a reader submitted it that you might not agree with. And that’s OK. As allergy moms there is a huge spectrum of what we feel comfortable eating or giving a loved one. Some have to check manufacturing processes and some are OK with “may contain” statements. This list is not something you have to follow, but simply a guide to help get the creative juices flowing, and to help you, not to shame you. So, please refrain from negative comments.
I’ve tried to add links to any that I can, so you can personally check them out before shopping for them. Some I couldn’t find, but hopefully this will still be helpful.
I hope that this long list of allergy friendly breakfast ideas will help you all enjoy breakfast once again. Despite your food allergies, I hope you can find something new and maybe something store bought that will make your mornings go a bit easier.
–Hugs, Megan
ALLERGY FRIENDLY HOMEMADE PANCAKES
ALLERGY FRIENDLY STORE BOUGHT PANCAKES
Birch Benders waffle & pancake mix (multiple varieties)
Dewafelbakkers (made in a nut free facility)
Simple Mills gluten free pancake mix (contains almonds)
ALLERGY FRIENDLY WAFFLES
Blender SunButter, Banana & Buckwheat Waffles
One reader says she does Bisquick, applesauce and soy milk for milk and egg free waffles
Nature’s path frozen waffles (has soy)
Van’s gluten free waffles (has soy)
Birch Benders waffle & pancake mix (multiple varieties)
Hungry Harry’s pancake & waffle mix
ALLERGY FRIENDLY HOMEMADE MUFFINS
Vegan Gluten Free Cinnamon Swirl Muffin
Vegan Gluten Free Chocolate Chip Muffin
Vegan Gluten Free Pumpkin Muffin
Vegan Gluten Free Blender Oatmeal Banana Chocolate Chip Muffin
Vegan Gluten Free Healthy Double Chocolate Muffin
Vegan Gluten Free Cinnamon Applesauce Muffin
Vegan Gluten Free Brown Sugar Oatmeal Muffin
Vegan Gluten Free Sunbutter, Banana & Honey Muffin
Vegan Gluten Free Banana Muffin
Vegan Gluten Free Peach Muffin
Vegan Gluten Free Chocolate Chip Zucchini Muffin
Vegan Gluten Free Double Chocolate Chip Muffin
ALLERGY FRIENDLY STORE BOUGHT MUFFINS
Abe’s Mom’s gluten free vegan muffins
Canyon Bakehouse English muffins (has egg)
Katz English muffins (has soy)
Krusteaz gluten free muffin mixes
Namaste gluten free muffin mixes
King Arthur gluten free muffin mixes
Franz English muffins (has egg)
Bobo’s gluten free muffins (multiple varieties)
Kinnickinnic frozen muffins (multiple varieites)
Udi’s frozen & mug cake muffins
ALLERGY FRIENDLY DONUTS
Gluten Free Vegan Double Baked Chocolate Donut recipe
Clyde’s donuts (peanut and tree nut free)
ALLERGY FRIENDLY BAGELS
Canyon Gluten Free Bagels (has eggs)
Dave’s Killer Bread Bagels (peanut/tree nut free)
ALLERGY FRIENDLY EGGS
Regular eggs (if you don’t have an allergy can provide lots of variety–boiled, scrambled, fried…etc.)
Faux scrambled eggs: Follow Your Hearti (has soy), JUST Egg ,(has soy lecithin) and homemade tofu scramble (has soy)
Egg & Dairy Free Faux Frittata Cups
ALLERGY FRIENDLY HOT CEREAL
ALLERGY FRIENDLY CEREAL
Chex (various flavors–rice, corn, cinnamon, vanilla)
Fruity Pebbles (has soybean oil)
Nature Path’s Whole O’s (oat free)
ALLERGY FRIENDLY FRENCH TOAST
Members Mark French Toast (has wheat & soy)
Gluten Free Vegan Banana French Toast
Katz gluten free French toast (has egg)
ALLERGY FRIENDLY YOGURT
Silk soy yogurt (contains soy)
Kite milk yogurt (contains almonds)
ALLERGY FRIENDLY FRESH FRUIT
grapefruit, bananas, berries, oranges, grapes, melons…any fruit that is safe is always a good option!
ALLERGY FRIENDLY STORE BOUGHT PREPARED FRUIT
frozen fruit to add to oatmeal or smoothies
canned fruit
fruit cups in juice
applesauce
ALLERGY FRIENDLY HASH BROWNS
Strong roots cauliflower hash browns (has soybean oil)
Homemade hash browns
Homemade Sautéed potatoes
Homemade Bacon Breakfast Potatoes
*Many brands of hash browns are safe, but several have milk, so read labels for whatever is available near you
ALLERGY FRIENDLY MEAT
Applegate Farms various products
Many brands of bacon (both regular and microwavable) have been fine
Ham steaks, or cubed ham
Turkey sausage
ALLERGY FRIENDLY GRANOLA
Purely Elizabeth Grain Free Granola
ALLERGY FRIENDLY OATMEAL
Gluten Free Vegan Baked Pumpkin Oatmeal
Quaker Gluten Free Instant Oatmeal, Maple Brown Sugar
Bob’s Red Mill certified gluten free quick cooking oats
Nature’s Path Instant Oatmeal, Brown Sugar Maple Flavor
Bob’s Red Mill certified gluten free old fashioned rolled oats
Bakery on Main Gluten Free Instant Oatmeal, variety flavors
Oats in Coats Portable Oatmeal
KIND Gluten Free Oatmeal (has almonds)
ZEGO Double Protein Gluten Free Oats
ALLERGY FRIENDLY BARS
Nature’s bakery vegan fig bars
Glutino Gluten Free Strawberry Oven Baked Bars
Glutino Gluten Free Strawberry Toaster Pastry
Goodie Girl gluten free vegan breakfast biscuits
Bobo’s Gluten & Dairy Free Toasters (may contain traces of peanuts and tree nuts)
Brown Sugar Pop Tart (has wheat & soy lecithin)
Strawberry Pop Tart (has wheat and soybean oil)
Made Good (multiple varieties)
Chewy No Bake Double Chocolate Granola Bars
Oat Free + Top-8-Free Chocolate Banana Baked Granola Bars
ALLERGY FRIENDLY BREAKFAST DRINKS
Safe milk (flax, rice, oat, almond, cashew, coconut, soy, pea…etc.)
Chocolate milk (Good Karma, Oatly, & Silk brands have a pre-made chocolate milk)
Juice
Smoothies
Homemade chocolate milk (safe milk + Hershey’s syrup)
Homemade Chocolate Banana SunButter Breakfast Shake
Swiss Miss dairy-free hot chocolate mix
Coconut cloud vegan hot cocoa mix
ALLERGY FRIENDLY TOAST
Ener-G bread (multiple varieties)
Schar (has soy)
Franz (has egg)
Canyon Bakehouse (has egg)
Udi’s (has eggs)
- Toast ideas:
- Cinnamon sugar toast
- Toast with safe spread (WowButter, SunButter…etc) + bananas
- Rice cakes with safe spread
- Avocado toast
- Toast with safe butter spread + jam/jelly
- Patriotic Toast
MISCELLANEOUS ALLERGY FRIENDLY BREAKFAST ITEMS
Annie’s cinnamon rolls (has wheat, may contain milk)
Immaculate baking company cinnamon rolls (contains wheat, may contain milk)
Katz gluten free cinnamon rolls (contains eggs)
Homemade Gluten Free Vegan Orange Rolls (made with a mix!)
Homemade Pumpkin Scones with Spiced Glaze
ALLERGY FRIENDLY CONDIMENTS
Jubli Sesame Butter (has sesame)
Most jams and jellies
Earth Balance Buttery Spread or sticks (has soy)
Earth Balance Soy Free Spread or sticks
Tofutti soy cream cheese substitute
Daiya coconut cream cheese substitute
*IF YOU’D LIKE TO SEE A PHOTO GALLERY OF ALL OF THE HOMEMADE ALLERGY FRIENDLY BREAKFAST RECIPES, CLICK HERE.*
Ashley
Hi Megan, thank you so much for this list, it’s truly a game-changer for the allergy community! I love all of your muffin recipes. Another breakfast idea we use from store bought items is Quaker Old Fashioned Grits, we just add some coconut milk and a few slices of Follow Your Heart to create a dairy free “cheese” grit.
Megan Lavin
Great idea Ashley. So appreciate you taking the time to add to the list.
Rachel
This is so, so helpful for our family as we navigate our way with a recent EoE diagnosis along with dairy, wheat, egg, peanut, oat, and pea allergies for our 18 month old. It’s nice to have a comprehensive list of allergy-free brands in one place to check out. I mentioned your website and cookbook to our allergist today, hoping she can spread your amazing work. One cereal we have found and liked is Nature’s Path Whole O’s in case anyone is looking for a cheerio type cereal for their little one 🙂
Megan Lavin
That’s so nice of you to tell your allergist about me. The best compliment is when people pass on your name. And, I’ll add that cereal to the list, thank you for the tip!
Emily
Hi! Top 8 free kiddo likes two cereals from cascadian farms- berry vanilla crunch (not labeled gluten free) and gluten free honey vanilla crunch. Bars: 88 acres!
You are amazing, Megan! My family and I appreciate you so much.
Guilherme Maia Silva
Hi everyone! Força Foods (forcafoods.com) makes allergy friendly protein bites that are perfect on the go snacks for breakfast! They are also coming out with new products very soon. They make their snacks out of watermelon seeds for an allergy friendly and sustainable (these seeds use up to 94 times less water than nuts!) snack option. They only use allergy friendly, organic, and real food ingredients; plus they only use 5 ingredients per flavor!
Maria
This is wonderful thanks for your hard work compiling such a great resource!
Megan Lavin
My pleasure! 🙂
Jackie Goodman
Very excited to try your oat free granola bar recipe. I never even imagined some that like that was possible.
Megan Lavin
Yeah girl! My son couldn’t do oats for a few years, I also have an oat free energy ball too, if that’s helpful: https://allergyawesomeness.com/gluten-dairy-oat-free-energy-balls/
Nichole
The best allergy friendly pancake/waffle mix we have found. Free from PN, TN, D, E.
cherrybrookkitchen.com
Megan Lavin
Awesome! I totally forgot about them. Thanks for taking the time to add to the list! 🙂
Kyla
We also love Nature’s Path frozen waffles, GF and vegan!
Megan Lavin
Hi, thanks Kyla! Appreciate you making sure it’s added. It’s under the store-bought waffles portion of the list.