Gluten and Dairy-Free? Solution To Your Breakfast Starts Here

Rohit Panwar

Tired of the same old gluten free, dairy free breakfast ideas? As a nutritionist, I regularly work with clients and know how important it is to have exciting, flavorful breakfast options.

Let’s shake up your mornings with my top favourite non dairy gluten free breakfast options. Discover hidden gems, creative twists on classics, and satisfying meals that will boost your mornings.

Gluten-Free Dairy-Free Breakfast Ideas

26 Gluten Free Dairy Free Breakfast Ideas: Nutritionist Approved

Let’s delve into these ideas, which include a variety of vegan, vegetarian and high protein gluten free dairy free breakfast ideas: 


Savory Lentil Pancakes

This high protein gluten free dairy free breakfast is an Indian twist to the classic pancake recipe. Made with lentils, they offer protein, fiber, and essential nutrients like iron and folate.  


  • Soak1 cup of lentils (yellow or green) and ¼ cup of rice overnight.
  • Drain and blend them with spices like cumin, turmeric, and salt, adding a bit of water to create a smooth batter.
  • Mix the batter with finely chopped vegetables like onions, carrots, or spinach.
  • Heat a skillet and cook spoonfuls of batter like regular pancakes on both sides.
  • Enjoy with dairy free yogurt or some kind of dip


Ragi Porridge

This traditional Indian breakfast is gluten free, dairy free and a great source of nutrition. Ragi or finger millet is rich in calcium, potassium iron, and fiber, which makes it an excellent option for breakfast.


  • Mix 1/2 cup of ragi flour with 1 cup of water in a saucepan
  • Stir continuously to avoid lumps and create a smooth consistency.
  • Add 1 cup of almond or coconut milk and continue stirring.
  • Sweeten with a natural sweetener.
  • Add a pinch of cardamom or cinnamon for extra flavor.
  • Bring to a gentle boil, then reduce the heat and simmer until the porridge thickens.
  • Garnish with chopped almonds and enjoy.



Chickpea-Stuffed Sweet Potatoes

The combination of sweet potatoes and chickpeas provides a fantastic balance of complex carbohydrates, protein, and fiber for a great morning meal. Sweet potatoes are rich in vitamins A and C, while chickpeas offer iron and plant-based protein. 


  • Bake sweet potatoes until soft and tender.
  • Prepare filling by sauteing boiled chickpeas with spices like cumin, paprika, and garlic.
  • Add fresh coriander and squeeze some lemon to the filling. 
  • Make a lengthwise cut in the sweet potato and fluff up the insides. 
  • Fill them with the chickpea mixture and enjoy.



Eggs With Rice Waffles

I recently tried this unique breakfast and instantly fell in love with it. The crispy, slightly chewy base of rice waffles with eggs on top, makes it an interesting and nutritious choice. 


  • In a waffle iron place, cook rice to prepare a waffle. You can use any kind of rice although sticky rice work best. 
  • Prepare your eggs – sunny-side up, scrambled, poached, or omelet.
  • Place the crispy rice waffle on a plate, top with your cooked eggs.
  • Sprinkle salt and pepper, fresh herbs, sliced avocado, or salsa and relish.


Savory Oatmeal 

If you are someone like me who’s not a huge fan of regular sweet oatmeal, you should  try this savory version instead. Naturally gluten-free, oats packed with fiber and a great breakfast option and making it savory makes it versatile and open to the world of possibilities. 


  • Prepare your oats in vegetable broth or water instead of milk.
  • In a pan saute’ vegetables like mushrooms, spinach, and onions with  garlic and turmeric.
  • Combine the vegetables with the cooked oats.
  • Top with a fried or poached egg or crumbled tofu scramble, or a sprinkle of nutritional yeast.



Black Chana (Black Chickpea) Breakfast Salad

This ridiculously easy breakfast is one of my favourite high protein gluten free and dairy free breakfast. It also works well as a lunch option/. Black gram or black chickpeas are rich in protein, fiber, iron and folate, making them a great way to start your day feeling energized.


  • Soak 1 cup of black chickpeas overnight. Drain and cook them in water until tender.
  • Chop up your favorite vegetables. I like bell peppers, cucumbers, tomatoes, and red.
  • In a bowl, combine cooked chickpeas, chopped vegetables, and fresh herbs like cilantro or mint.
  • For a simple dressing, whisk together olive oil, lemon juice, and a pinch of salt and pepper.
  • Toss the salad with the dressing and enjoy! 



Coconut Chia Pudding

Probably the easiest of all gluten free dairy free recipes is this, incredibly simple yet delicious coconut chia pudding.  The humble pudding is a great source of omega-3 fatty acids and fiber which come from the chia seeds. 


  • In a jar or bowl, combine coconut milk, chia seeds, and a sweetener like maple syrup or honey. 
  • Cover and refrigerate overnight or for at least 4 hours. 
  • Before serving, top it up with fresh berries, sliced mango, a sprinkle of nuts or seeds.



Buckwheat Pancakes

Buckwheat is not only gluten free but is also a good source of calcium magnesium and phosphorus. These pancakes offer a nutrient-dense alternative for those looking for a delicious yet gluten free pancake option.


  • Combine buckwheat flour with soy milk, egg, and baking powder and date paste or sweetener of choice.
  • Cook the batter on a griddle until golden brown.
  • Serve the pancakes with toppings like sliced almonds, fresh fruit, or maple syrup.




This is a classic Indian breakfast dish that naturally fits into a gluten-free and dairy-free diet. Made from flattened rice, poha is light, satisfying, and packed with healthy carbohydrates for sustained energy. 


  • Rinse the poha (flattened rice) under water to soften it slightly.
  • Saute onions, spices like mustard seeds, cumin, and turmeric, followed by your favorite vegetables and peanuts.
  • Add the rinsed poha, season with salt, and give everything a good mix.
  • Garnish with fresh cilantro and a squeeze of lemon for a bright, zesty note.



Berry Banana Smoothie Bowl 

Berries and bananas are two of my most loved fruits. They boast a wealth of antioxidants, vitamins, minerals and fiber and natural sweetness. 


  • Blend  berries like blueberries, strawberries, and raspberries, along with a banana with a splash of your favorite dairy-free milk (almond or coconut).
  • You can add in a scoop of protein powder (or silken tofu or nut butter), a handful of spinach, tablespoon of chia or flax seeds.
  • Transfer to a bowl and top with fresh berries, sliced bananas, a sprinkle of gluten-free granola,for added flavor and satisfying crunch.



Savory Polenta Porridge

Made from coarsely ground cornmeal, polenta is a good source of complex carbs, providing steady energy throughout the morning. It’s also naturally low in fat and a source of fiber, making it easy to digest.


  • Bring water or vegetable broth to a simmer, then slowly whisk in polenta. 
  • Cook until it’s thick and creamy, stirring frequently.
  • In a pan stir fry chopped vegetables like sauteed spinach or mushrooms with a mix of herbs, garlic, and a sprinkle of nutritional yeast.
  • Top the polenta with the vegetables and enjoy.



White Bean Frittata

This protein-packed gluten free breakfast option replaces traditional eggs with the creaminess of white beans. This frittata is an excellent source of calcium, protein, fiber, and various other nutrients.


  • Sauté onions, garlic, and veggies in an oven-safe skillet.
  • Blend white beans with plant-based milk, nutritional yeast, and seasonings.
  •  Pour the creamy bean mixture over sautéed vegetables in the skillet.
  • Cook on the stovetop until edges set, then transfer to the oven until golden and puffed.
  • Top with herbs, tomatoes, or avocado.



Avocado and Egg Breakfast Tacos

Another great breakfast option that combines good fat and high quality protein. Together, this combination keeps you feeling full and energized throughout the day.


  • Opt for corn tortillas or gluten-free varieties for a naturally gluten-free base.
  • Whisk eggs with your favorite seasonings and scramble them in a pan.
  • Slice or mash ripe avocado.
  • Warm your tortillas, fill them with scrambled eggs and avocado, and top with fresh salsa, chopped cilantro, or a squeeze of lime.



Tofu and Vegetable Stir-Fry

For vegans and vegetarians tofu is an excellent source of complete protein, providing all essential amino acids.  Adding vegetables boosts your intake of fiber, vitamins, and antioxidants, making this dish a powerhouse of nutrition to fuel your morning.


  • Drain and press a block of firm or extra-firm tofu to remove excess moisture and cut it into bite-sized cubes.
  • Chop vegetables like broccoli, carrots, bell peppers, or onions.
  • Heat oil in a wok or skillet. Sauté the vegetables until slightly softened, then add the tofu and cook until golden brown. 
  • Season with a stir-fry gluten free sauce with a touch of honey or maple syrup.
  • Sprinkle some roasted sesame seeds and enjoy as such or with a side or quinoa or rice.



Peanut Butter Banana Baked Oatmeal

This warm, comforting, and satisfying breakfast fits perfectly into a gluten-free and dairy-free requirements. This dish combines the goodness of bananas, with the heartiness of oats, and the richness of peanut butter.   


  • Mash ripe bananas and combine them with oats, peanut butter, a plant-based milk of your choice, a touch of sweetener (like maple syrup), and spices like cinnamon.
  • Pour the mixture into a baking dish and bake until golden brown and set.
  • Add chopped nuts or seeds for extra crunch.



Sweet Potato Toast With Nut Butter

Sweet potatoes offer a natural sweetness and a good source of complex carbohydrates, vitamins A and C, and fiber. Combining them with your favorite nut butter adds healthy fats and protein for a well-balanced breakfast.


  • Slice sweet potatoes lengthwise into thick “toast” slices. 
  • Toast them in a toaster or oven until tender and slightly browned.
  • Generously spread your favorite nut butter over the warm sweet potato toasts.
  • Top with sliced banana, fresh berries, a sprinkle of chia or hemp seeds.



Veggie Quinoa Breakfast Bowl

This is a delicious and versatile way to pack a nutritional punch into your morning, all while keeping it gluten-free and dairy-free. 


  • Clean and prepare quinoa according to package directions.
  • Saute vegetables including onions, bell peppers, mushrooms, spinach – whatever you have on hand! 
  • Season with herbs and spices to your liking.
  • Place a generous scoop of cooked quinoa into a bowl. Top with your flavorful sauteed vegetables.
  • Sprinkle of nutritional yeast adds a cheesy flavor, chopped nuts or seeds.



Spinach and Mushroom Frittata

This classic breakfast is easy to make and nutrient dense. It is rich in protein, vitamins, minerals and of course flavor.


  • Saute onions, mushrooms, and spinach in a bit of olive oil until softened and fragrant.
  • Whisk together eggs with salt, pepper, and any other herbs or spices you prefer.
  • Pour the egg mixture over the sauteed vegetables in an oven-safe skillet.
  • Bake in a preheated oven until the frittata is set and the edges are slightly puffed and golden brown.



Sweet Potato & Black Bean Hash

Sweet potato & black bean hash offers a vibrant and satisfying gluten-free and dairy-free breakfast. It is brimming with flavor and nutrients, making it a great way to fuel your mornings. 


  • Saute onions and along with cumin, chili powder, and garlic.
  • Add cubed sweet potatoes and cook until starting to soften. Then stir in black beans, corn, and some vegetable broth.
  • Simmer until the sweet potatoes are tender and the flavors have melded. Season with salt and pepper to taste.
  • Enjoy as is or top with a fried egg, avocado, a dollop of dairy-free yogurt, or fresh cilantro.



Idli & Chutney

The classic South Indian breakfast is naturally gluten-free and dairy-free. Idlis are incredibly light and easy to digest. 


  • Soak rice and urad dal (split black lentils) separately, then grind into a smooth batter.
  • Leave the batter to ferment overnight – this improves digestion and nutrient availability.
  • Pour the batter into greased idli molds and steam until fluffy and cooked through.
  • For coconut chutney, combine fresh grated coconut, roasted chana dal (split chickpeas), green chilies, ginger, a bit of water, tamarind and salt to taste. Blend into a smooth chutney.
  • Heat a bit of oil with mustard seeds. When they splutter, add to the chutney for extra flavor.
  • Enjoy your soft idlis with the coconut chutney.



Apple Cinnamon Overnight Oats

Another simple yet nutritional gluten free dairy free breakfast are these oats. This is the best when you feel like eating something sweet and dessert for breakfast.


  • In a jar or bowl, mix together rolled oats , dairy-free milk, grated apple, cinnamon, and sweetener like maple syrup or honey. (I also add some chia seeds.)
  • Cover and refrigerate overnight. The oats will soften and absorb the flavors.
  • In the morning, enjoy your overnight oats cold or give them a quick warm-up. 
  • Top with additional sliced apple, a sprinkle of nuts or seeds, and a drizzle of nut butter for extra richness.



Pumpkin Oatmeal Muffins

Pumpkin oatmeal muffins are a cozy and delicious gluten-free, dairy-free breakfast on the go. The combination of pumpkin and oatmeal makes them a satisfying and nutritious way to start your day.


  • Combine rolled oats, pumpkin puree, dairy-free milk, eggs, a sweetener, pumpkin pie spice, and baking powder.
  • Add-in a handful of chopped nuts, seeds, or dried fruit.
  • Pour the batter into a muffin tin and bake.



Chickpea Flour Pancakes

These pancakes are super delicious, easy and quick to make. The best part is that you can modify the recipe to include your favourite ingredients or spices.  


  • Mix chickpea flour with water to form a smooth batter.
  • Add ingredients such as diced tomatoes, chopped spinach, and a pinch of turmeric and cumin. 
  • Cook the batter in a pan until golden brown. 
  • Serve with a dollop of vegan yogurt or a side of fresh mint coriander chutney.



Egg & Spinach Breakfast Wrap

An egg & spinach breakfast wrap is a protein-packed and fulfilling way to start your day, fitting perfectly into a gluten-free and dairy-free diet. 


  • Whisk eggs with a touch of salt and pepper. Scramble them in a skillet with a bit of olive oil.
  • Wilt a handful of fresh spinach into the scrambled eggs.
  • Wrap: Warm a gluten-free tortilla and fill it with the egg and spinach mixture.
  • Sprinkle it with your favorite hot sauce for a little kick.



Energy Balls

These can be a great idea for busy mornings. They are a fantastic gluten-free and dairy-free breakfast option that packs a nutritional punch in a small, bite-sized package. 


  • Start with a base of rolled oats, chopped nuts, seeds, and dried fruits like cranberries or dates.
  • Stir in nut butter for healthy fats and a touch of natural sweetener like maple syrup or honey to help everything stick together.
  • Shape the mixture into bite-sized balls. For some variety, roll them in coconut flakes, cocoa powder, or chopped nuts.
  • Refrigerate and enjoy a couple as a quick breakfast on-the-go.



Egg White Omelette with Vegetables

This is an excellentent gluten-free and dairy-free breakfast option for weight loss. Egg whites are a lean source of high-quality protein, while thel vegetables add vitamins, minerals, and fiber. 


  • Chop up onions, bell peppers, mushrooms, spinach – anything you enjoy!
  • Separate egg whites from the yolks and whisk them lightly. Season with salt and pepper.
  • Saute the vegetables in a bit of olive oil until softened. Pour the egg whites over the vegetables and swirl the pan to distribute evenly.
  • As the eggs begin to set, fold the omelet in half. Cook for a few more moments until just set.

These were some of my favourite  gluten free, dairy free breakfast ideas. Let me know if you tried them. Also, I will be happy to know any recipes that you have tried.

Rohit Panwar

Hi! I'm Integrated Nutrition Coach Rohit Panwar. I hold twin Certifications from IIN, New York & SAFM, Massachusetts. I am a passionate vocalist of holistic lifestyle and have fully committed the past several years to educate & empower people towards their wellbeing. Despite a successful yet hectic corporate stint of 21+ years, I have prioritised nutriment in my life. I truly hope my personal journey from illness to wellness helps everybody reading this forge their own path.