Egg and dairy free breakfast ideas please?

[Felineheaven748]

Just using this heat wave to sort out my meal plans for weight loss.

I was wondering if anyone could help me with ideas for breakfast which do not include dairy please?

(I already have lots of egg based ideas)

But what breakfasts are there I can eat on repeat that are sustaining but do not include eggs or dairy?

So far I have come up with:

** smoked salmon on rye bread (but expensive and don’t always fancy fish in the morning)

** field mushrooms on small round of toast

**platter of berries (not very sustaining)

Fruit
(probably not right now but) porridge with soya milk or other nut milk
soya yoghurts (I have alpro)
smoothie

Thank you Octavia64

Sorry to be awkward but Is there any other liquid that I can soak oats in please?

I’m not very keen on the texture of nut milks

The best tomatoes you can afford, on a lovely slice of bread with a little salt. Simple but delicious.

Avocado and tomato on toast

I have this exact same issue. I quite like scrambled tofu. Have you tried that? You can buy it already scrambled or you can just buy a block of it and crumble it up. It needs seasoning, turmeric gives it a more “eggy” feel. Other ideas - overnight oats with fruit, seeds and nuts, soy yoghurt with fruit and nuts and seeds. Rye bread with peanut or almond butter. I also had some of those Purition protein shake/smoothy mixes, I might buy another box, they are good when you just can’t be arsed, whizz them up with fruit and a plant based milk.

porridge can (and maybe should!) be made with just water, and a pinch of salt.
Bircher muesli can be made with water and fruit juice, or water and grated apple / other fruit.
savoury flapjacks can be made with a flax/chia egg.

I have Aldi protein bread with tinned tomatoes 🥫. I do butter my bread.

You could use apple juice but it is quite high in sugar. Or grate an apple and mix the oats in with that. It’s a bit dry, but my daughter has that for breakfast every day with a bit of honey and she enjoys it!

Are you avoiding dairy because of allergies or is it just preference?

my dd is allergic to dairy, so breakfast will be:
cereal or porridge with almond milk,
toast with flora/dairy free Nutella/spread
alpro or coconut collab with fruit
sausage/bacon/beans- sandwich, on toast etc.
protein shake.
Apple with peanut butter.

if it’s preference you’re probably looking for new ideas rather than dairy free adaptations though?

Protein thin bagel with tinned mackerel or sardiness, mustard and leaves

Porridge with oat milk or water or plant based yogurts mixed with a bit of water

Overnight oats as above but cold and with berries

Chia seed 'pudding' with berries or banana

Mashed avocado on aldi sourdough protein bread

Scrambled smoked tofu and wilted spinach/ grilled mushrooms

Grilled stuffed mushrooms (stuff with tofu or tinned lentils, chopped tomatoes, spinach mix)

Apples slices with peanut butter

Hummus and roast veg on toast

Vegetarian sausage (Cauldron are my fav) for sausage sandwich (I use pitta and make pockets with some roast veg and chopped sausage)

Thank you yes that’s a classic isn’t it

Thank you very much for these suggestions

I have a few sensory issues with thick liquids and a dairy intolerance ; would love to eat yoghurt but have to avoid it sadly!

I like the lentil and spinach idea! A dort if breakfast Dahl! Going to explore pulses a bit more; home made breakfast beans maybe?

Yes, thank you, added to list! I don’t always feel like smoked fish in the morning but protein is important and as I am only eating two meals a day now I am over sixty, a more brunch type approach seems sensible

Oh I am going to try this! Thank you! A family member produces their own apple juice I can use!

Thank you for all of the responses and suggestions. Much appreciated!

Excuse these really stupid questions but I have never gone down the oat route before…

~when you buy them, do you go for fine rolled or medium? Or something else?

~and they don’t require any form of cooking; I can just pour them out and mix with apple juice and berries or whatever and refrigerate overnight?

Toast / bagel and peanut butter, also good with banana slices on top

Hummus and pitta/carrots/cucumber

Chia porridge with non dairy milk

Smoothie with non dairy milk - add banana, mango, berries, nuts or nut butter

Make your own flapjacks (non dairy version) with nuts and seeds etc in

Overnight oats, soak the oats in a little apple juice and mixed berries overnight.

Thank you will definitely go for home made flapjacks with healthiest ingreds possible and hummous & veg filled pita!

My list is growing thank you!

Thanks!

Another vote for scrambled tofu. I use a fork to moosh the silken tofu in a big bowl along with turmeric, Aleppo pepper flakes, garlic granules and kala namak (for the authentic stinky sulphurous egg pong), mixed with a splash of cider vinegar (or sherry), a dash of tamari and a splash of Worcester sauce, and whatever else is handy (often tomato puree and wholegrain mustard) . Meanwhile I saute mushrooms, spring onions, frozen sliced mixed peppers, frozen edamame beans, and spinach in the frying pan. Once the vegetables are soft and turning golden at the edges, the mashed tofu goes into the frying pan and gets cooked for 5 minutes. Served with a slice of German 100% dark rye bread spread with either mashed avocado or butter and marmite, and a heap of kimchi, and washed down with kombucha, coffee and a glass of tomato juice. One packet of silken tofu makes two generous portions, so I save one for the next day.

Another favourite (and more traditional) breakfast is a slice of wholemeal toast, 100g frozen chopped spinach defrosted and "creamed" with half a tub of quark (to boost protein) seasoned with garlic granules, freshly ground black pepper and a pinch of salt, and served with a kipper (wrapped in aluminium foil and cooked in the air fryer).

Plant based yogurt is dairy free and when it's mixed with oats and water to make porridge or overnight oats the texture is different to just eating yogurt. It's feels a bit more luxurious than oats made with water. Budget supermarket oats are good for soaking as they're already quite small/ powdery. I save the nicer jumbo oats for flapjacks :)

This yog is my favourite non-dairy
https://www.sainsburys.co.uk/gol-ui/product/the-coconut-collab-protein-yogurt-350g

I like jumbo oats personally, you’ll probably get through a few types before you find your favourite.

One part oats to two parts liquid, I make mine in a jar. Half fill with oats, I add a couple teaspoons chia seeds, then fill to the top with the liquid you prefer. Fridge overnight.

I leave them out for a bit in the morning, prefer them not cold. I add defrosted frozen berries. Bit cheaper, never get caught out with mould, and they break down a bit from freezing so are a bit jammy and juicy to stir in.

Thanks for going to the effort of posting this! All suggestions are appreciated! Sadly though, I have tried my best with tofu and I just can’t get on with it! Idem Quark I’m
afraid.

What I had forgotten about though is kippers! I used to love eating them for breakfast as a child! Will definitely be adopting that idea, thank you!

I also like the idea of using wilted spinach on good wholemeal toast in some form with garlic and some mushrooms maybe and some form of lean ham perhaps? I often cook a gammon ham so some of that shredded with a fork would be a good addition to up the protein? Maybe with a poached egg too?

These are really great tips! Thank you!