After quick morning meals that won’t unsettle your stomach? Whether you’re gluten or lactose intolerant or just want to try something new, we’ve rounded up some tasty recipes that you’ll want to try asap

We’re repeatedly told it’s the most important meal of the day, the meal we shouldn’t skip and that it will set us up for the day ahead but if, like myself, you’re not a morning person, the thought of motivating yourself to make a nutritious breakfast at 7am can be horrifying. It’s great news then that breakfast doesn’t have to be complicated — even if you have dietary requirements!

At least 1 in 100 people have coeliac disease — an autoimmune condition where the body’s immune system attacks its own tissues when gluten is consumed — in the UK and Europe and it’s estimated that there could be many more who remain undiagnosed. Increasing numbers of people are also choosing to adopt a dairy-free diet whether for health reasons or as a lifestyle choice. Personally, I tend to choose dairy-free options where possible because large amounts of lactose can trigger my IBS (Irritable Bowel Syndrome) to flare-up.

While gluten and dairy-free products and recipes have proliferated to address this growing demand, it can be difficult to know where to look. I’ve searched the cookbooks and online recipes so you don’t have to and compiled a list of simple, nutritious and flavoursome recipes that can all be made in 30 minutes or under. Some can even be prepared the night before which means extra ZZZs.

Chocolate, peanut butter & banana porridge

Serves: 1 | Time: 5 minutes | Dietary attributes: gluten-free, dairy-free

This recipe had me at chocolate! As a regular porridge eater, due to the unique fibre in oats which helps maintain regular bowel movements and restore healthy gut bacteria, I’m always looking for new ways to reinvent the dish, so I could not wait to try this. This comforting breakfast simply combines your usual porridge with Cocoa Purition to create a warm bowl of chocolatey-ness without the added guilt — there are no added sugars, artificial sweeteners, flavourings or fillers. Ideal for busy mornings, the healthy breakfast takes just five minutes to make. Plus, it keeps you feeling full and satisfied — bonus! If you can’t get enough of peanut butter or chocolate like me, then you’ll love this.

Get the recipe. 

Strawberry smoothie bowl

Serves: 1 | Time: Less than 10 minutes | Dietary attributes: gluten-free, dairy-free

You might recognise this sweet plant-based creation as that of Ella Woodward a.k.a. Deliciously Ella. I have loved it ever since I discovered it, however, I have made a few adaptations along the way. A definite energy-booster, this invigorating bowl is the perfect start to the day and a great pre-workout meal. The avocado makes it thick and creamy, giving it almost a yogurt consistency — yet it’s completely dairy-free which is great news for anyone who is sensitive to lactose or trying to move away from dairy. I like to use unsweetened oat milk and top it with gluten-free jumbo oats, pumpkin seeds, strawberries and/or raspberries and pomegranate seeds. Sweet, simple and satisfying.

Get the recipe. 

Recipe credit: Deliciously Ella Every Day

Vegan protein pancakes

Serves: 1 | Time: 15 minutes | Dietary attributes: gluten-free, dairy-free

A speedy way to mix up your mid-week breakfasts, but also a great option for a leisurely Sunday brunch. This three-ingredient recipe (vegan Purition, banana and gluten-free oats) produces a yummy banana flavour and oat-y texture as well as providing much-needed morning energy — I was raring to go for a brisk walk after eating these. You can use any flavour of Purition, but my personal preference is Vanilla because the subtle flavour compliments the banana. It’s not only nutritious but delicious topped with a handful of fresh berries, a dollop of plant-based yogurt and walnut halves. Tasty on the lips and gentle on the tummy.

Breakfast wins: Scattering walnuts on top of the banana-based pancakes creates a similar taste to banana and walnut loaf — amazing!

Get the recipe.

Quinoa & ginger porridge

Serves: 1 | Time: 15-20 minutes | Dietary attributes: gluten-free, dairy-free

Getting fed up with traditional oat porridge? Then trying this is a must. I have to admit, I was a little wary about what quinoa porridge would turn out like simply because it’s different, but once I’d gotten over my stubbornness to change and tried this, I was hooked — and now I can’t get enough! Another inventive creation by Deliciously Ella, the plant-based protein from the quinoa provides a helpful kick-start to the morning (just be sure to use certified gluten-free quinoa to avoid potentially cross-contaminated products). Plus, ginger is renowned for its gut healing properties; through soothing the digestive system it relieves stomach pain and discomfort. It may take slightly longer to make than normal porridge, but it’s very straightforward and the hints of honey banana and ginger that seep through are so worth it. Trust me, you won’t be disappointed.

Ingredients:

• 60g quinoa
• 150ml plant-based milk
• 1 tbsp honey
• 1 banana
• 1/2 tsp ground ginger

Method:

• Place the quinoa in a saucepan with 100ml of boiling water, the milk and honey. Allow the mixture to come to the boil.
• Once the porridge is boiling, reduce the heat and simmer for about 15 minutes, until the quinoa is fluffy and most of the liquid has been absorbed (don’t let it get too dry though).
• About 5 minutes before the porridge is ready, slice the banana into the mix and stir in the ginger. Let everything cook together for the remaining time before serving.

TIP: Try topping with nuts, seeds and raisins for an extra delicious crunch.

Recipe credit: Deliciously Ella Every Day

Banana bread breakfast muffins

Serves: 4 | Time: 30 minutes | Dietary attributes: gluten-free, dairy-free

Move over banana loaf — there’s a new variation in the kitchen and it’s heavenly! But muffins for breakfast — is this allowed? Yes, it is and containing all natural sugars, these are a surprisingly healthy choice. The oats will keep you full while cinnamon’s prebiotic properties promotes the growth of beneficial bacteria in your gut. This might not be the quickest breakfast option, but with only eight ingredients it couldn’t be simpler. Muffin will make you happier!

TIP: Break 70% dark chocolate into small chunks as an alternative to vegan chocolate chips (dark chocolate also helps to reduce inflammation in your gut).

Get the recipe.

Kale & cucumber smoothie

Serves: 1 | Time: Less than 5 minutes | Dietary attributes: gluten-free, dairy-free

While the name of this smoothie may not sound very appetising, you’ll be surprised by how yummy it is. Full of green goodness, the kale and cucumber promote digestive regularity while the nut butter and milk make it super creamy. I prefer to use Meridian’s Smooth Cashew Butter because it really compliments the other flavours. Not a fan of veggies? You will be after you’ve tried this. The addition of fruit (my go-to is blackberries) makes it a tasty way to get your greens. And it can be whipped up in a matter of minutes!

Ingredients:

• Handful of kale
• 1 banana
• 1/4 small cucumber, roughly chopped
• Handful of frozen berries
• 100ml plant-based milk
• 1 tbsp nut butter

Method:

1. Tear the kale leaves from their stalks and place them in a blender.
2. Peel the banana and add this to the blender with all the remaining ingredients. Blend until smooth.

TIP: You can swap the banana for a whole avocado (peeled and pitted) along with a teaspoon of honey.

Recipe credit: Deliciously Ella Every Day

Sweet beet overnight oats

Serves: 2 | Time: Less than 10 minutes | Dietary attributes: gluten-free, dairy-free

This tastes much too indulgent for breakfast, but it’s actually bursting with goodness. Beetroot is high in fibre which aids digestion. Despite consisting of ingredients that you wouldn’t expect to find in overnight oats, the unique flavour gets the tastebuds tingling. As if it wasn’t unique enough, I added a twist to a fairly recent discovery from Deliciously Ella — and the result was yummy! I swapped some of the cooked beetroot for Beetroot and Chocolate Purition for added protein and nutrition. And if, like me, apples are an IBS trigger for you, a pear makes an ideal alternative. A refreshing recipe for the spring and summer, that can be gently heated in a pan with a splash of oat milk for a warming way to wake-up in winter.

Ingredients:

• 20g cooked pre-cooked beetroot
• 40g vegan beetroot and chocolate Purition
• 1 pear
• 1 tbsp maple syrup
• 1 tbsp almond butter
• 1 banana 
• 140g rolled gluten-free oats
• 2 tbsp chia seeds

Method:

1. Peel and core the pear, chop it into a few pieces, then place these in a blender with the beetroot.
2. Add 200ml of water, the maple syrup, almond butter and banana to the blender and whizz for approximately 30 seconds, until the mix is smooth.
3. Pour the oats into 2 jars (with lids), then pour half the blended mixture over each. Add half the chia seeds to each jar and mix well.
4. Put the lids on the jars and place them in the fridge to soak overnight, or for at least 4 hours. This will keep in the jars for up to 2 days. Return to room temperature to serve.

Recipe credit: Deliciously Ella Every Day

Refreshing almond, banana & mint smoothie

Time: 5 minutes | Serves: 1 | Dietary attributes: gluten-free, dairy-free

This morning drink does exactly what it says on the tin — it refreshes you, so it’s ideal for the warmer months and early starts. This dreamy combination of banana, almond milk and mint leaves will leave you revived and ready to go. Fresh mint also helps to ease gas as well as to relieve an upset stomach and indigestion. Again, it can be prepped the night before and stored in the fridge to save time (not that it takes long at all).

Get the recipe.

Smashed avocado & smoked salmon on sourdough

Serves: 1 | Time: 10 minutes | Dietary attributes: gluten-free, dairy-free

Nothing beats avocado on toast, especially if it’s topped with smoked salmon. The pear-shaped fruit has become an increasingly popular choice and it’s no wonder with it boasting so many gut-boosting properties including stress-busting omega-3 fatty acids and a high potassium content which encourages healthy digestion. Meanwhile, smoked salmon contributes to your oily fish intake which helps to maintain important bodily functions. Why not sprinkle some fresh leaves on top for added crunch? An ideal brunch that requires minimal effort — perfect for those lazy days.

Ingredients:

• 1/2 large avocado
• 50g smoked salmon
• Gluten-free sourdough
• Juice of 1/4 of a lemon, plus extra for drizzling
• Small handful of spinach leaves

Method:

1. Toast the sourdough as desired, Meanwhile, using a fork, smash the avocado in a bowl and mix in the lemon juice.
2. Once the sourdough is toasted, spread the avocado onto it. Then, layer the smoked salmon on top.
3. Drizzle with some more lemon juice and sprinkle the spinach on top.

Overnight bircher

Serves: 2 | Time: 10 minutes | Dietary attributes: gluten-free, dairy-free

This breakfast is especially useful if you know you have an early start to the day as, like the name suggests, you can prepare it the night before. I’ve adapted this recipe from The Happy Kitchen cookbook by Rachel Kelly who claims it aids restful sleep the following night — something which is essential to good gut health. So, while the combination of oats, nuts and seeds will help to sustain you, you can rest assured that it’s already working to help you unwind after your long day. And if your busy days are set to continue, it lasts for three to four days in the fridge. I like to top mine with blackberries and chopped strawberries for added fibre and sweetness, but you can use whichever berries you like.

Ingredients:

• 3 tbsp gluten-free oats
• 4 tbsp plant-based yogurt
• 1 dessertspoon chia seeds
• Handful of walnuts, chopped
• Pinch of ground cinnamon
• 50ml unsweetened almond milk (or other plant-based milk), more if needed
• Handful of fresh berries of your choice
• 1 dessertspoon pumpkin seeds

Method:

1. Stir the oats, yogurt, chia seeds, walnuts, cinnamon and milk together in a jar or tub with a lid. 
2. Leave the mixture covered in the fridge for 4 hours or overnight, until it has formed a thick, creamy porridge-like consistency. Add more milk if you prefer it a little thinner.
3. When you are ready to eat it, add the fresh berries and pumpkin seeds.

What is purition?

Certain recipes within this list feature vegan Purition which are unique low-sugar blends packed with naturally occurring vitamins and minerals, protein, fibre and whole food fats. They offer a healthy and tasty way to gain protein and nutrition. Registered Nutritional Therapist, Kate Bevan Wood says: “[If you have to follow a gluten-free diet due to coeliac disease] perhaps one of the most difficult meals of the day to replace is breakfast, given that a large majority of options are heavily wheat-based. I would recommend that anyone suffering with a gluten intolerance should try Purition. It’s completely gluten-free, 100% natural and high in soluble fibre which can aid digestion.” Purchase Purition or find out more on their website.

Love these? Want to share your fave gluten & dairy-free recipes? Get in touch.

Certain recipes in this post are based on a product-review exchange. All views are my own.