HEALTHY EGG AND NUT FREE BREAKFAST IDEAS
Breakfast – It could arguably be the most important meal of the entire day. With food allergies on the rise and so many diet restrictions, sometimes we end up in a rut. If you’re ready to serve up with some Healthy Egg and Nut Free Breakfast Ideas, you’re in the right place!
Most of the ideas below incorporate seeds. Not only do they provide fiber and protein, seeds are full of vitamins, minerals, and antioxidant polyphenols. In fact, nutritious seeds are a great place to get healthy plant based fats such as omega-3 and omega-6.
Seeds also aide in reducing blood sugar, blood pressure, and cholesterol.
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This post is sponsored by Gerbs Allergy Friendly Foods. As always, all opinions and recipes are my own. Thanks for supporting the brands that support Allergic Princess!
1. AVOCADO TOAST
Have you tried the trendy avocado toast offered in many cafes and restaurants these days? It’s quite popular for breakfast and you’re definitely missing out if you haven’t indulged yet. That being the case, it’s super easy to make and there’s so many variations you can create.
Just toast a slice of store bought or home-made white bread with half a smashed avocado and sprinkle on Gerbs 7 Seed Raw Mix. Drizzle on some extra virgin olive oil. Add sea salt and pepper to taste.
I love adding the seed mix as it not only contributes a nice crunch, but it also rounds out this morning meal with plant based protein and antioxidants.
You can finish it by adding a few leaves of peppery arugula on top to get more greens in and give it that extra punch of flavor. For the kids, spinach is a great option.
2. NUT-FREE GREEK YOGURT BOWL
Nothing is more hearty than a bowl of Greek yogurt with all the toppings! I like to use organic whole milk unsweetened Greek yogurt for a natural and filling breakfast.
Make sure to get a nice mix of fruits and seeds to create a well rounded meal for the perfect start of a new day. Using Gerbs 7 Seed Raw Mix makes it easy as the mix adds a variety of nutrients without a second thought. And seriously, who can think in the morning?!
For a pop of color and natural sweetness, add fruits such as sliced bananas, blueberries, and strawberries. Really, any fruits will work. Add whatever’s in season or your favorite fruits that you have on hand. Anything goes!
If you like it sweeter, drizzle on some local honey or 100% pure maple syrup.
3. NUT-FREE, DAIRY-FREE AÇAÍ BOWL
Latest in the health food craze are açaí bowls. Only found in Central and South America, açaí is a tart berry (technically a drupe) known for its abundance of antioxidants. It typically comes in a frozen purée packet from the freezer section of your grocery.
So what is an açaí bowl anyway? Eaten with a spoon, it’s simply a thick smoothie with toppings carefully arranged on top that’s not only a healthy breakfast trend, but also an art statement. Think instagrammable.
Accordingly, there are even small eateries that are dedicated to solely serving beautifully topped açaí bowls, but they’re easy to make at home too and a lot more affordable.
If you’re wondering how to make an açaí bowl, search no further. This thick purple smoothie is made by blending açaí along with other frozen fruits.
Due to how thick we want the smoothie, I trust my Vitamix 5200 Blender to have the power needed to purée all the frozen fruit with a limited amount of liquid.
Here’s what’s in mine:
- 1 packet frozen açaí
- Frozen Banana
- Frozen Strawberries
- Frozen Blueberries
- Frozen Raspberries
- Date with seed removed
- Dried coconut chips
- Milk alternative
At the most basic, only the frozen açaí packet, a banana, and a liquid are required. The banana serves to thicken the smoothie into a creamy texture. Just use any fruits that you have on hand.
I used soy milk as my liquid, but feel free to use any milk alternative (rice milk, oat milk, coconut milk, hemp milk, etc.) you prefer. If you don’t have a dairy allergy, you can just use milk as well.
To make the smoothie, put all your ingredients into the blender and purée. Start with a small amount of milk alternative and keep adding more until you get the smoothie consistency you prefer. You’ll likely need to use the Vitamix’s plunger to help get things moving.
Pour the smoothie into a bowl and add some toppings such as sliced bananas, blueberries, dried coconut chips, and Gerbs 7 Seed Raw Mix. A drizzle of local honey or 100% pure maple syrup finishes it off.
Grab a spoon and Bon Appétit!
4. SEED BUTTER AND JAM SANDWICH
With a nut allergy, sometimes the world seems unfair when every other parent is seemingly just slapping together peanut butter and jelly sandwiches in 10 seconds flat for their kid’s lunch and calling it a day, while an allergy parent is cooking everything from scratch and spending hours trying to be creative and making an allergy-safe lunch.
Well Gerbs Super 5 Seed Butter (light salt) is here to save the day! This peanut butter alternative is a blend of sunflower seeds, pumpkin seeds, hemp seeds, chia seeds, and flax seeds. It’s all natural with just a little added salt. I gave the seed butter a quick stir when I opened the jar, and the oils blended back in nicely.
Packed with plant protein, the seed butter tastes great on toast for breakfast or in a seed butter and jam sandwich for lunch. In fact, there’s also a sweetened version which uses monk fruit as the sweetener!
Armed with Gerbs seed butter in hand, there’s no reason a food allergy mom can’t create a seed butter and jam sandwich in 10 seconds flat now too!
5. CELERY WITH SEED BUTTER
This has got to be the healthiest item on this list. Celery sticks topped with Gerbs Super 5 Seed Butter. Just like the peanut butter version, but using seed butter instead gives nut allergy sufferers a healthful dish full of veggies and plant based protein. This makes a healthy and filling breakfast, snack, or lunch.
If you want to make the popular Ants on a Log for kids, just add raisins on top of the seed butter.
6. VEGAN PANCAKES WITH CHOCOLATE CACAO NIBS (DAIRY-FREE, EGG-FREE, NUT-FREE)
Chocolate chip pancakes make an awesome weekend breakfast that will surely hit the spot for both kids and grownups. Stir up a vegan pancake batter and add a handful of Gerbs dark chocolate covered cacao nibs before cooking. The nibs will add a delicate crunch that take these pancakes up a notch from simple chocolate chip pancakes to grownup chocolate chip pancakes for the chocolate elite!
After cooking up several pancakes, top them with whipped cream, more chocolate covered cacao nibs, and some fruit.
Cacao nibs are loaded with antioxidants that promote heart health. Cacao nibs are rich in minerals, protein, fiber, and healthy fats.
Don’t forget to drizzle on some 100% pure maple syrup. Can you taste them yet?
Of course if you don’t have cacao nibs, regular chocolate chips work just as well.
7. SALAD WITH PUMPKIN SEEDS
Sometimes I love a healthy salad for breakfast. It feels good to know that I’ve gotten in some veggies early on and I won’t feel so guilty when I go out to eat and have less than an ideal amount of greens.
This salad here is a lettuce mix with avocado, cucumbers, carrots (hiding underneath), Gerbs Raw Pumpkin Seeds, and unfiltered flaxseed oil as a dressing . I love the nutty taste of flaxseed oil and the fact that it’s full of omega 3 fatty acids.
8. NUT-FREE SESAME-FREE HUMMUS
If you don’t have a legume allergy, hummus makes a versatile dip or spread. I tend to use garbanzo beans or black beans but you can use any bean you like.
Hummus is great as a dip for pita bread, chips, or crackers. Or try it as a tasty spread in sandwiches. Hummus spread on toast makes a nice breakfast or snack during the long day.
If you have a food processor, you can have fresh homemade hummus in about 5 minutes! It’s super easy to make! My 11 Cup Cuisinart food processor has been a workhorse in our home and does a fantastic job with hummus.
This Cuisinart Food Processor is a newer model of the one we have, as ours is lasting forever. Sixteen years and counting. I’d totally recommend it.
To make hummus, rinse out a can of beans and juice half a lemon. Place the beans, lemon juice, 1/4 cup of Gerbs Pumpkin Seeds into a food processor. Start blending while drizzling in enough extra virgin olive oil to get the consistency you prefer. Add salt and pepper to taste.
Alternatively, take any hummus recipe and make it free from nuts and sesame seeds! Just substitute the tahini and pine nuts with about 1/4 cup of pumpkin seeds. Blend as usual.
9. COFFEE ICE CREAM SUNDAE
If you love dessert as much as I do, here’s a simple idea FOR GROWNUPS that transforms plain ice cream to the next level, both in taste and nutrition.
Top a scoop of coffee ice cream with a dollop of whipped cream and Gerbs Dark Chocolate Covered Cacao Nibs. You’ll have that frozen mocha latte ready in no time! Not sure if this is a good idea for breakfast, but it *IS* coffee!
The cacao nibs have a delicate crunch and the slightly bitter cacao is balanced perfectly with the lightly sweetened dark chocolate covering.
If cacao nibs aren’t your thing or your kids want toppings for their ice cream too, use Gerbs Dark Chocolate Chips instead.
EGG AND NUT FREE BREAKFAST IDEAS
I hope you’ve got a few more ideas added to your breakfast rotation. Whether you have nut allergies or not, armed with these staples, you’ll be ready to make any breakfast idea nutrient dense!
GERBS 7 SEED RAW POWER MIX
Fine nutrition by the handful. Raw Sunflower, Black Chia, Brown Flax, Pumpkin, Hemp Kernels, White Chia, and Golden Flax Seeds. This is an energy producing blend that you will love.
GERBS PUMPKIN SEED KERNELS
Pumpkin seeds contain all essential amino acids, making it a complete protein source.
GERBS LIGHT SALT SUPER 5 SEED BUTTER
A great peanut butter alternative. Creamy spread, packed with plant protein, heart healthy magnesium and immune supportive zinc.
GERBS DARK CHOCOLATE COVERED NIBS
Cacao Nibs are perfectly roasted cocoa beans separated from their husks, and broken into small bits. Covered in dark chocolate, these are a unique treat with a wonderful flavor and delicate crunch.
GERBS DARK CHOCOLATE CHIPS
So versatile, add it to a chocolate chip cookie recipe or anywhere you want a burst of chocolate.
And of course, if you have another idea to contribute, share it in the comments below! We’d love to see what your go-to breakfast is!
This post is sponsored by Gerbs Allergy Friendly Foods. As always, all opinions and recipes are my own. Thanks for supporting the brands that support Allergic Princess!
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Gerbs Certified Allergen Statement – Our entire product line is: Gluten, Wheat, Peanut, Tree-Nut, Soy, Egg, Milk/Dairy, Sesame, Mustard, Shellfish & Fish FREE!
Gerbs Product Line Includes – Seeds, Salad Mixes, Seed Butters, Snack Mixes, Fruit Medley’s, Seed Meals, Dried Fruits, Grains, Flours, Granola’s, Oats, & Chocolates.
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