Grain-free, egg-free & dairy-free (GAPS) breakfast Ideas


Rise and shine! Its Breakfast time…well if you already ate breakfast, you can eat it again tomorrow & ever day after that :).

The first time I took grains out of my diet several years ago I remember clearly panicking. WHAT WILL I EAT? To me, breakfast was the hardest to change because I used to eat cereal, oatmeal , granola, toast. I then learned there were eggs and yogurt to eat instead, so I was ok. Fast forward a few months later and my body was telling me I had to be dairy free! “There goes my yogurt” I thought. I was not surprised that eggs followed quickly onto my list of food allergies.

*note: Those of you who know me well, know Im allergic most things now. You may not know that only about 5 years ago, I was eating “normal” and doing things most kids do. If I would have kept eating these foods, I have no idea what would have happened to me.

Why does every breakfast item contain eggs, dairy, or grain?

It’s a big bummer if you grew up eating yogurt, toast, cereal, and eggs and now you have food allergies. I remember how long it took to first break the habit. Then there was an emotional connection to break. Breakfast smells and the taste of sweet yogurt and fruit, or the ice cold milk and the crunchy cereal. It just felt “right” to start the day like that. Then there was the psychological part of it. I would look in disgust at vegetables or meats early in the morning. I could not even smell them. Little did I know that is exactly what I would be eating a year from then! I thought it was all or nothing and had no idea “grain free cinnamon cereal” or “dairy free chocolate milk shakes” or “blueberry pudding even existed.

No more “cold meat and veggie breakfasts”

I dont know about you, but my breakfast staple is meat and some sort of veggies. Yeah pretty boring, but its hard to find recipes or things you can eat with food allergies. When I started to read the Fall into Health books (sale only for 3 more days!), I was immediately drawn to the breakfast one. The pictures looked so good, I felt like I could just pick them right out of the screen! I was shocked to find that “normal” breakfast items can be made even without eggs, dairy, and grain without having to eat leftover meat each morning.


The name of this grain, dairy, and egg free cookbook is Awaken:30+ Egg Free and Grain Free Breakfasts by Karen Sorenson. Before I got the book, I found it on Amazon and took a sneak peak at the pictures. Oh my…so delicious looking! I think Karen should be nominated as a allergy-free-breakfast star!

GAPS friendly

I have some good news for all you GAPS people! This book is GAPS friendly! You may be asking, “what do they use instead of eggs?” Instead of eggs, the recipe uses chia or flax seeds. The GAPS addresses the use of these seeds and this is what they sayFlax and chia seeds and oils are allowed on the Full GAPS diet. As a whole seed they are very fibrous and should not be consumed until diarrhoea has cleared completely”.

That just means you have to be on the Full GAPS diet to eat the chia seed recipes. Don’t worry, it’s only in a select handful of the recipes. Honey can easily be substituted in the few recipes that contain a granulated sugar like coconut crystals. Have you ever dried making your own dry honey crystals? (<– I think Im going to have to try this now!).

Can you guess?

I bet you will never guess some of the ingredients to make these recipies? It takes lots of creativity to perfect such awesome allergy free recipes. The apple sauce is not really made with apples! Can you guess what its made of? See that creamy bowl of grits..thats not real grits. What about that very berry bowl of porridge? The ingredients in this book really are surprising, and you will take a double look. I think these recipes will teach you to start using your fresh ingredients in a whole new way!

*Remember, Im only giving you sneak peaks, and there are tons more recipes in the book. 


Sweet egg/grain/dairy FREE  Breakfast ideas

  • “Apple” sauce
  • Chocolate milkshake
  • Blueberry “porridge”
  • Overnight strawberry pudding


Savory egg/grain/dairy FREE  Breakfast ideas

  • Bacon twists
  • Breakfast “grits”
  • Skillet “Scramble”
  • “Hash browns”

Cinnamon Nut cereal Recipe:

Ok ok I will stop teasing you with all the recipe pictures and actually give you a recipe to try yourself. Finally a grain free “cereal” is created! This is for all you cereal lovers-at-heart. This recipe is taken directly form the cookbook Awaken:30+ Egg Free and Grain Free Breakfasts. Enjoy!


Ingredients :

⅔ cup sliced raw almonds (150 mL)

⅔ cup chopped raw walnuts (150 mL)

⅔ cup chopped raw pecans (150 mL)

3 Tbsp coconut oil (45 mL)

3 Tbsp equivalent sweetener (45 mL) <—vanilla honey would taste good!

1 Tbsp cinnamon (15 mL)


Directions :

1. Preheat the oven to 300°F (149°C).

2. Heat the coconut oil in a sauce pan over medium low heat.

3. Add the sweetener and spices and cook until the sweetener has dissolved, stirring occasionally.

4. Place the raw nuts in a large bowl and pour the spice mixture over the nuts and stir to evenly coat.

5. Spread the mixed nuts on a rimmed baking sheet lined with parchment paper.

6. Bake for 20 minutes, stirring halfway through.

7. Allow to cool and break into chunks.

8. Serve in a bowl with dairy free milk of choice (unsweetened almond milk, unsweetened coconut milk (make it here), etc.).*

nut cearel


Are you ready to get the rest of these recipes?

Buy this book for under $1 in the Fall into health sale! Or you can just buy Awaken for $9.99 HERE.

You will not only get this book, but 46 more books (a lot of them are paleo/grain-free/allergy free/ real food recipe books!) <–look at all of them HERE. Did I mention the sale comes with online cooking classes, meal plans, magazines, and coupons.

Take a look the Fall into Health sale review post and everything it includes. Don’t forget, the sale ends on November 7!

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~Stay Gusty, Caroline

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  1. This looks delicious. Thanks for sharing at our Thursday Favorite Things Blog Hop.
    Sew Crafty Angel

  2. wonderful selections! Thank you for sharing at the Thursday Favorite Things blog hop. You help to make it so much fun.♥

  3. Hey there. Dropping by from allergy free wed – love the recipe! Just noticed “cereal” is spelled wrong on the photo :).

  4. Great website you have here but I was wanting to know if
    you knew of any community forums that cover the same topics talked about
    here? I’d really like to be a part of online community where I can get responses from other
    knowledgeable individuals that share the same interest.
    If you have any suggestions, please let me know.

    Bless you!

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