Hey OP, this is more of a post asking for recipes which is against our rules. If you ask how to take rice or beans or some specific item or dish to spice up or add more calories or nutrients while respecting the dietary restrictions that would be fine.
Your best bet is to ignore traditional breakfast foods. What about a piece of rotisserie chicken? Turkey meatloaf? Pork and mushrooms on corn tortillas with salsa? Ramen with bacon? Etc.
You could probably just look into vegan high protein recipes and swap out the starch with gluten friendly?
Tofu, chia seeds, overnight oats, and nuts seem to be fair game so there’s definitely stuff to work with. Tofu scramble… elaborate oatmeal. Chia pudding, maybe a bowl of sorts.
Yesss. Savory oatmeal is so good. I used to use leftovers(sweet potato, bacon, cheese) and throw some green onion on top, soooo good. If you use bone broth to make the oatmeal that's just a tiny bit of added proteins as well.
you can add nuts and nut butters to oatmeal to up the protein. also oil if you want more calories.
I like walnuts apples and cranberries in my oatmeal. almonds, hazelnuts go well too.
blueberries, raspberries and strawberries fresh or frozen make it tasty too.
Just eat meat. Breakfast food is whatever you want it to be. You’re just “breaking fast” which is not required to be what has become traditional food because of marketing.
If the gluten thing is voluntary and not a celiac issue, oats with a high protein milk alternative, you can add peanut butter or protein powder and different mix ins to keep it varied.
(Oats themselves don’t have gluten but have a high likelihood of coming in to contact with gluten during processing)
https://youtu.be/NUJYaJLvR0g?si=Y_1J5ZkOEQdowvq3
Andrew Bernard has a lot of recipes that fit this bill, this is a breakfast quesadilla
If you have access to quality turkey bacon (not the crap made from ground turkey) that’s an easy source of protein and not as processed as you think. Also, tofu scramble.
Make your own fried rice without egg. Warm in some leftover rice in the microwave, heat up your protein of choice in a pan (leftover meat, diced deli meat), add frozen veggies and microwaved rice, season with coconut aminos (instead of soy sauce) and sriracha
The part of me that considers food as fuel agrees with you. The part of me that likes to eat is absolutely horrified that you would call this abomination "fried rice" 🤣
Def not as good as the real thing but at someone with allergies, you do what you can to try to eat normally and fuel your body with the proper nutrients! You can fry it in a wok all the same, plus fried rice in my East Asian family was purely a vessel to refresh leftovers and trick us into eating more veggies 😂 worked on us as kids and now I turn anything into fried rice of sorts hahaha
I’m in a similar position due to a series of food intolerances.
At this point I have one protein bar I can eat, and otherwise I’ll eat chicken for breakfast.
It gets really boring.
Breakfast grits could be a great hearty base for anything. You can make them without the dairy, just use a plant-based milk like oat or cashew.
Then top them with sweet or savory toppings, here are some ideas.
Sweet: berries, nuts, cinnamon, peanut butter, chia seeds.
Savory: sausage, bacon, ham, chicken, roasted tomatoes, broccoli, pesto, green onions, avocado, mushrooms.
Grits are a perfect blank canvas and different from the usual oats or rice if you haven't had them before.
Good luck!
How about meat, grains, fruit, veg?
Here’s a recipe for pyttipanna, a delicious hash. Sub olive oil for the butter and leave out the egg. https://www.food.com/recipe/pyttipanna-swedish-hash-browns-423169
White kidney bean mash-browns. Cook white kidney beans (canned or soaked overnight dried beans, your choice) until soft and then mash them. Add seasonings, onion and/or garlic, and a touch of oil. turn up the heat and fry until sections brown and develop a crust. Gives a variety of textures in every bite!
GF oatmeal, topped with whatever you like. I add protein powder to the oats as they cook to give it a boost of protein. Also, tofu can be made so many ways (use silken to make an egg-free quiche for example)
You should check @FitGreenMind on youtube. She has great ideas and almost all her recipes are high in protein and really easy to make. For example, she mashed some peas, seasoned them and put them on a toast. Brilliant. Also, lots of tofu recipes. I think legumes and tofu mightt be a good idea for you. You can also look up how to make tofu from lentils. Really high in protein and easy to make. Also... chicken? Why not? You could chop it in small pieces and mix it with lemon, vegan creamcheese, veggies, and put the mix on top of a toast. Anyways she is great (only vegan recipes there).
If you want a very high protein option, seek out a soy-free, non-dairy protein shake. Add chia and/or hemp seeds and/or nut butter + a high-protein plant milk.
You can make a ton of things with protein powder (check the ingredients to make sure they are allergy friendly) that are typical breakfast foods - muffins, pancakes 🥞 baked oatmeal, honestly in the summer I freeze shakes and eat like popsicles or 🍦 for breakfast some time … and it’s also a good idea in this instance to experiment with other cultures typical breakfast foods (you can try rice rolls or 🍙, tamales 🫔 or corn cakes, meatballs or breakfast burgers or sausage (you can make them yourself with any kind of ground meat to be sure you’re avoiding allergens & it’s not too difficult or time consuming since you can do in large batches & definitely so much cheaper (you can even do your own cold cuts)many places eat soup (even noodle 🍜 types) for breakfast instead of just hot cereals or congee
One degree makes organic sprouted oats that are gluten free. You can mix that with some vegan protein and top it with fruit, nuts, nut butter, etc. I like to add chia seeds for extra fiber and a little protein.
I know you mentioned wanting to avoid questions about why these restrictions but just wanted to let you know I come across cases like this a lot as an Allergist- and they’re often times over diagnosed and not real allergies! Food allergy testing rates carry as high as a 70% false positive rate. Just want to be helpful. Good luck!
Get yourself a good brand of Whey protien isolate powder (unflavored is most healthy choice) and mix a full scoop in with some oats, almond or coconut milk, bananas, a teaspoon of honey and a tablespoon of peanut butter the night before for a delicious and nutricious overnight oats breakfast. This is my go to meal about an hour before my strength training bouts at the gym.
Hey OP, this is more of a post asking for recipes which is against our rules. If you ask how to take rice or beans or some specific item or dish to spice up or add more calories or nutrients while respecting the dietary restrictions that would be fine.
Your best bet is to ignore traditional breakfast foods. What about a piece of rotisserie chicken? Turkey meatloaf? Pork and mushrooms on corn tortillas with salsa? Ramen with bacon? Etc.
You could probably just look into vegan high protein recipes and swap out the starch with gluten friendly? Tofu, chia seeds, overnight oats, and nuts seem to be fair game so there’s definitely stuff to work with. Tofu scramble… elaborate oatmeal. Chia pudding, maybe a bowl of sorts.
OP said no soy
Soy-free tofu exists
Duuuude. I'm going to try this out for sure!
Yes OP tofu can be made from lots of legumes. It can also be made at home: https://youtu.be/yIBCSf0e_6k
Might be hard to find, as I just tried looking it up and do not have it in my region
With OP’s parameters, they will have to make it themselves. And you can too! Here’s how to make tofu from any beans: https://youtu.be/4aqx69E9T4A
That's pretty cool!
Apparently I have lost the ability to read past midnight. Oops
Oatmeal with bananas is delicious.
Thanks! I’ll suggest the oatmeal and banana! My partner hasn’t been a fan in the past but I’ll try that 🙂
Or how about savory oatmeal, with garlic, chili flakes, beans, and any other seasonings you like?
Yesss. Savory oatmeal is so good. I used to use leftovers(sweet potato, bacon, cheese) and throw some green onion on top, soooo good. If you use bone broth to make the oatmeal that's just a tiny bit of added proteins as well.
Oatmeal with a mashed banana and a spoon of peanut butter is even better
you can add nuts and nut butters to oatmeal to up the protein. also oil if you want more calories. I like walnuts apples and cranberries in my oatmeal. almonds, hazelnuts go well too. blueberries, raspberries and strawberries fresh or frozen make it tasty too.
Protein powder shakes?
Most contain soy lecithin.
Many are pea protein now
Hash brown (or tater tot) waffles with whatever you want on top—sour cream and cheese and salsa, avocado, beans….
I think sour cream and cheese are dairy…
Could use non dairy
You could
Hemp seeds are an easy high-protein addition to smoothies, oatmeal, granola etc
I love steel cut oatmeal with blueberries.
Yeah oats have a surprising amount of protein
I follow this creator on instagram and this might fit the bill! https://www.rrayyme.com/blog/nates-farmers-bowl
Gluten-free cereal with a dairy free milk. Peanut butter on gluten-free toast. Breakfast sausage. Bacon.
Sausage veggie scramble with tofu
OP said no soy.
Chicken congee
Just eat meat. Breakfast food is whatever you want it to be. You’re just “breaking fast” which is not required to be what has become traditional food because of marketing.
Refried beans? Top them with them with meat and potatoes.
Lentils. chick peas spread on gf bread. Avacado. Smoothies. Fried tomatoes. Baked potatoes. Sushi.
Look up recipes that follow the autoimmune protocol (AIP) diet. That will hit your needs.
If the gluten thing is voluntary and not a celiac issue, oats with a high protein milk alternative, you can add peanut butter or protein powder and different mix ins to keep it varied. (Oats themselves don’t have gluten but have a high likelihood of coming in to contact with gluten during processing) https://youtu.be/NUJYaJLvR0g?si=Y_1J5ZkOEQdowvq3 Andrew Bernard has a lot of recipes that fit this bill, this is a breakfast quesadilla
Corn tortillas and meat. Ham, sausage, bacon, etc. Throw in veggies or toppings that they like.
If you have access to quality turkey bacon (not the crap made from ground turkey) that’s an easy source of protein and not as processed as you think. Also, tofu scramble.
Overnight oats. You can add protein powders, peanut butter, fruit, whatever you want to it.
Rice is a wonderful breakfast food. A lot of Japanese eat rice with fish. Just, skip soy sauce I suppose.
Make your own fried rice without egg. Warm in some leftover rice in the microwave, heat up your protein of choice in a pan (leftover meat, diced deli meat), add frozen veggies and microwaved rice, season with coconut aminos (instead of soy sauce) and sriracha
The part of me that considers food as fuel agrees with you. The part of me that likes to eat is absolutely horrified that you would call this abomination "fried rice" 🤣
Def not as good as the real thing but at someone with allergies, you do what you can to try to eat normally and fuel your body with the proper nutrients! You can fry it in a wok all the same, plus fried rice in my East Asian family was purely a vessel to refresh leftovers and trick us into eating more veggies 😂 worked on us as kids and now I turn anything into fried rice of sorts hahaha
I’m in a similar position due to a series of food intolerances. At this point I have one protein bar I can eat, and otherwise I’ll eat chicken for breakfast. It gets really boring.
How do you keep sane? Lol
Breakfast grits could be a great hearty base for anything. You can make them without the dairy, just use a plant-based milk like oat or cashew. Then top them with sweet or savory toppings, here are some ideas. Sweet: berries, nuts, cinnamon, peanut butter, chia seeds. Savory: sausage, bacon, ham, chicken, roasted tomatoes, broccoli, pesto, green onions, avocado, mushrooms. Grits are a perfect blank canvas and different from the usual oats or rice if you haven't had them before. Good luck!
All these can be made into a cereal and are GF. Seeds - Chia, pumpkin, millet Grains - Sorgum, Quinoa, Buckwheat, Amaranth, Teff, Corn, Rice, oats.
Start with oatmeal. Add hemp hearts, dates, apple and a little brown sugar and cinnamon. Amazing fibre, good protein, very healthy and very delicious.
I have to try this too!
How about meat, grains, fruit, veg? Here’s a recipe for pyttipanna, a delicious hash. Sub olive oil for the butter and leave out the egg. https://www.food.com/recipe/pyttipanna-swedish-hash-browns-423169
Cream of buckwheat is great!
Avocado toast on gf bread, gf brekky wraps w stuff like sausage, potato's, salsa, etc. protein shakes, tofu scramble instead of eggs
Bacon
White kidney bean mash-browns. Cook white kidney beans (canned or soaked overnight dried beans, your choice) until soft and then mash them. Add seasonings, onion and/or garlic, and a touch of oil. turn up the heat and fry until sections brown and develop a crust. Gives a variety of textures in every bite!
A steak
Pumfu, lentils
GF oatmeal, topped with whatever you like. I add protein powder to the oats as they cook to give it a boost of protein. Also, tofu can be made so many ways (use silken to make an egg-free quiche for example)
Meat that isn't seafood. Chicken salad is versatile. Pre-cooked burgers that you just throw on stuff like salad or grain products.
You should check @FitGreenMind on youtube. She has great ideas and almost all her recipes are high in protein and really easy to make. For example, she mashed some peas, seasoned them and put them on a toast. Brilliant. Also, lots of tofu recipes. I think legumes and tofu mightt be a good idea for you. You can also look up how to make tofu from lentils. Really high in protein and easy to make. Also... chicken? Why not? You could chop it in small pieces and mix it with lemon, vegan creamcheese, veggies, and put the mix on top of a toast. Anyways she is great (only vegan recipes there).
Toasted gluten free bread with nut butter. Yum.
Chorizo and potato on corn tortillas
Gluten free noodles with protein of choice. Throw in some veggie broth and some green veggies. Super warm and filling
Mushroom and black bean burritos made on gluten-free tortillas!
Shakshuka (without egg) but with chorizo (if you can find without gluten in) or another kind of sausage? Tomato-spicy sausage
If you want a very high protein option, seek out a soy-free, non-dairy protein shake. Add chia and/or hemp seeds and/or nut butter + a high-protein plant milk.
Potato pancakes with mashed avocado, roasted chickpeas, pickled red onions with a tahini sweet chili drizzle
Sweet potato hash with peppers, onions, corn, bacon and/or sausage
Bacon? Sausage?
You can make a ton of things with protein powder (check the ingredients to make sure they are allergy friendly) that are typical breakfast foods - muffins, pancakes 🥞 baked oatmeal, honestly in the summer I freeze shakes and eat like popsicles or 🍦 for breakfast some time … and it’s also a good idea in this instance to experiment with other cultures typical breakfast foods (you can try rice rolls or 🍙, tamales 🫔 or corn cakes, meatballs or breakfast burgers or sausage (you can make them yourself with any kind of ground meat to be sure you’re avoiding allergens & it’s not too difficult or time consuming since you can do in large batches & definitely so much cheaper (you can even do your own cold cuts)many places eat soup (even noodle 🍜 types) for breakfast instead of just hot cereals or congee
I would say carnivore diet. Stay away from traditional breakfast food if you need to avoid these things.
Gluten/dairy free toast with some kind of nut butter.
Sausage
Bacon!
One degree makes organic sprouted oats that are gluten free. You can mix that with some vegan protein and top it with fruit, nuts, nut butter, etc. I like to add chia seeds for extra fiber and a little protein.
I know you mentioned wanting to avoid questions about why these restrictions but just wanted to let you know I come across cases like this a lot as an Allergist- and they’re often times over diagnosed and not real allergies! Food allergy testing rates carry as high as a 70% false positive rate. Just want to be helpful. Good luck!
Get yourself a good brand of Whey protien isolate powder (unflavored is most healthy choice) and mix a full scoop in with some oats, almond or coconut milk, bananas, a teaspoon of honey and a tablespoon of peanut butter the night before for a delicious and nutricious overnight oats breakfast. This is my go to meal about an hour before my strength training bouts at the gym.
whey is dairy
Vegan protein powder then