3 breakfast recipes to try. |Meaghan Penrod, special to Record-Journal

3 allergen-friendly breakfast recipes to try

3 allergen-friendly breakfast recipes to try

3 allergen-friendly breakfast recipes to try

Most people are eating at home now more than ever and sometimes breakfast can start to feel mundane. Scrambled eggs, oatmeal, cereal…what else is there? Here are some breakfast recipes that will help shake up your mornings and get you a little more excited to get out of bed. Plus each one is friendly to several allergies or lifestyles—so whether you’re gluten free, dairy free, nut-free, grain-free, soy-free, refined-sugar free, vegetarian, or vegan, there’s something here for you to try.

1.    Easy Make-Ahead Chia Pudding

The chia seeds create a thick pudding consistency packed with nutrition.

Gluten-free, dairy-free, vegan, vegetarian, grain-free, soy-free, refined-sugar free


•    Chia Pudding

o    1 cup almond milk or preferred milk

o    1/4 cup chia seeds

o    1 tbs maple syrup or honey Optional

•    Toppings

o    1/4 cup blueberries or preferred fruit (strawberries, mango, banana, etc. all work great!)

o    2 tbs chopped almonds or preferred nut (pecans, walnuts, etc.)

o    1 tbs peanut butter or almond butter


1.    Combine milk, chia seeds, and maple syrup in a mason jar or air-tight container.

2.    Stir or shake thoroughly and place in refrigerator overnight (or at least 4 hours)

3.    3.When ready to serve, top with desired toppings! 


2.    Veggie Frittata

Packed with protein and veggies and perfect to serve a crowd or just to have leftovers.

Gluten-free, grain-free, nut-free, soy-free, refined-sugar free


•    10 medium eggs or 8 large eggs

•    1/3 cup milk of your choice (you could also use heavy cream for a richer frittata)

•    2 cups chopped veggies of your choice (I used cherry tomatoes, spinach, onions, mushrooms, and yellow bell pepper)

•    1/2 cup shredded cheddar cheese

•    2 tablespoons olive oil (or butter)

•    1 tsp Italian seasoning

•    1 tsp dried basil

•    1 tsp salt

•    pepper to taste

•    cast iron skillet or oven-safe dish


1.    Preheat oven to 400 degrees.

2.    Heat olive oil in cast iron skillet over medium heat.

3.    Chop your veggies into bite-sized pieces and add to skillet. Cook until tender.

4.    In a large bowl, crack your eggs then add in milk, Italian seasoning, basil, salt, and pepper.  Whisk together until mixed and add in cheese. Give it one final mix.

5.    Pour mixture into skillet and allow to cook over medium heat for about 5 minutes or until you can see the sides begin to pull away from the skillet or begin to cook.  No need to stir the mixture! Just let it cook.

6.    Pop skillet into the oven and let cook for 10 minutes or until the center is fully set.

7.    Let cool and enjoy! If meal prepping, you can slice and place in separate containers.


3.    Coconut Flour Banana Bread

A twist on the usual banana bread! Coconut flour boosts the nutrition with fiber and healthy fats and also makes this recipe gluten and grain free. Enjoy a slice with a thick smear of nut butter. 

Gluten-free, grain-free, dairy-free, refined-sugar free, vegetarian, soy-free, peanut-free


•    1 cup coconut flour

•    1.5 tsp ground cinnamon

•    3/4 tsp baking soda

•    1/2 tsp salt

•    4 large eggs

•    3 large, extremely ripe bananas

•    1/3 cup honey or maple syrup (I used a combo)

•    2 tsp vanilla extract OR 1 tsp vanilla extract and 1 tsp almond extract (that's what I did, because I ran out of vanilla! Lol)

•    1/4 cup coconut oil, melted

•    Optional: two small strawberries for garnish


1.    Preheat oven to 325 degrees. You can either line a loaf pan with parchment paper and spray the paper with oil, or just use a non-stick loaf pan like mine and spray it with oil.

2.    In a medium bowl, whisk together the coconut flour, ginger, baking soda, and salt.

3.    In a large bowl, mash up the bananas until they are mostly free of lumps (some lumps are fine). Add in eggs and whisk together. Add in honey and vanilla and whisk together.

4.    Add the flour mixture to the banana mixture, a little at a time, stirring until it's all blended and fairly smooth. Then whisk in your coconut oil!

5.    Scrape batter into your prepared pan and smooth the top. The batter will be thick!

6.    Slice strawberries thin and place pieces on top of bread before baking.

7.    Bake in preheated oven for 55-65 minutes, depending on your oven, or until a toothpick is inserted and comes out clean.

8.    Allow to cool before removing from pan.

Meaghan Penrod lives in Connecticut and is the creator of the gluten free food blog Low Key Gluten Free. She shares recipes, restaurant finds, products, and tips for living with Celiac Disease. You can follow her at @lowkeyglutenfree on Instagram and Facebook or check out her blog at lowkeyglutenfree.com.


This snack was a texture explosion 💥 AKA my kinda snack. Full fat yogurt with: 💫 chia and ground flax seeds 💫...

Posted by Low Key Gluten Free on Wednesday, January 13, 2021
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