5 Healthy Gluten-Free and Lactose-Free Breakfasts: Easy Recipes to Start Your Day

Healthy breakfasts that do not contain gluten or lactose are ideal both for people intolerant to these substances and for those who want new recipes for a balanced breakfast, without including refined flours or any type of dairy.

There are healthy breakfasts for every taste and day of the week, from sweet crepes to savory pancakes , as well as energy shakes and other morning delights. Throughout the article we explain 5 recipes for these healthy breakfasts.

Also Read- Gluten Free Recipe at Home

Healthy breakfasts to start the day well

Breakfast is the most important meal of the day

Many people abuse refined flours, sugar and dairy products at breakfast, which does not provide our body with what it needs and, furthermore, can even make us feel heavy or tired from the first hour.

Below we give you 5 options, free of gluten and lactose, to achieve a healthy and digestive breakfast.

1. Buckwheat crepes

Crepes are a delicious dish to eat at any time of the day. The problem is that they are made with wheat flour, which contains gluten, and with milk, which is probably lactose .

However, the traditional French recipe dictates that they can be made with buckwheat , which is not actually wheat itself, so it is gluten -free .

For this reason, we suggest making the crepes in the same way as usual, but using buckwheat flour and a vegetable drink (rice, almond, hazelnut, etc.).

We can make the crepes sweet or savory, and accompany them with fruits and nuts to make them even more nutritious.

Also Read- is buckwheat a gluten free alternative

2. Chickpea pancakes

A surprising and essential ingredient for our healthy breakfasts is chickpea flour . This type of flour is still quite unknown. However, it is an excellent food for health, since it is very nutritious  and, in addition, it can solve a large number of recipes.

Chickpea flour does not contain gluten and we can use it to coat or prepare pancakes without having to mix it with egg , since only with water does it acquire the perfect consistency.

With this preparation, seasoned with a little salt and spices to taste, we can make delicious grilled pancakes , in the same way as an omelette.

Also Read- How to Make Gluten free Chickpea Balls

3. Multivitamin shake

Smoothies  are very easy to prepare, they allow us to add many ingredients and they are delicious and satisfying.

They have become essential for those who want to take care of themselves , those who want to lose weight in a balanced way or for those who need an extra supply of nutrients.

We recommend combining the following fruits with green leafy vegetables (the flavor will be just as delicious but we provide more nutrients):

• Apple.
• Pera.
• Kiwi.
• Papaya.
• Strawberries.
• Piña.

We can also add some spices (ginger, cinnamon, cardamom), seeds and sprouts, brewer’s yeast and pollen to our smoothie.ADVERTISING

4. Rice pudding with vegetable milk and fruit

The classic rice pudding can become one of our healthy breakfasts if we use brown rice , much more nutritious and satiating, along with a rice drink instead of milk.

We will prepare it in the traditional way, cooking everything with a cinnamon stick and lemon peel until it thickens. To sweeten it, we can use honey.

If we add grated or stewed apple and some walnuts or hazelnuts to this breakfast, it will provide us with a very balanced amount of carbohydrates, proteins, healthy fats and fiber.

Also Read – Gluten free pudding for celiacs

5. Rice toast with guacamole

There are those who cannot resist toast or sandwiches. We can always opt for gluten-free and lactose-free breads, although we must make sure that they do not really include wheat among their ingredients. Nowadays, many breads made from other cereals are marketed, but whose main ingredient is still wheat.

We also have the usual rice or corn toast. As alone they are a little tasteless but we can prepare them as succulent tapas and add ingredients that make them more appetizing , such as a homemade guacamole base.

Avocado is a fruit rich in protein, fiber and healthy fats that provides us with many of the nutrients we need to start the day well.

Conclusion: A Healthier Start Without Gluten or Lactose

As we have seen, enjoying a nutritious and satisfying breakfast doesn’t require gluten or lactose. With just a few smart swaps like using buckwheat instead of wheat flour or opting for plant-based milks you can create delicious, energy-boosting meals that support digestion and overall well-being.

The 5 healthy gluten-free and lactose-free breakfast ideas prove that eating clean can also be flavorful, diverse, and deeply nourishing. Whether you’re dealing with food intolerances or simply looking to improve your morning routine, these recipes offer a great way to start your day feeling light, energized, and full of vitality.

You should try incorporating them into your weekly plan you might be surprised how much better your body and mind feel by breakfast alone.

Also read – Gluten Free Breakfast Ideas for Busy Mornings