Masala Oats To Idli: 7 Dairy-Free Breakfast Options For People With Lactose Intolerance

When you think of a big, hearty breakfast, what do you imagine? For all those who like Desi food, you think of a big aloo paratha with loads of butter and a glass of lassi with it. Some might imagine a big portion of creamy scrambled eggs, and the fitness freaks would think of a smoothie or oatmeal! But notice one thing in common: all of these dishes have dairy and will be a nightmare for people with lactose intolerance!

While some of them cannot tolerate any of the dairy products, there are others who might be intolerant of milk and yoghurt and have no qualms about having cheese and butter.

Coconut Milk Chia Pudding:

Recipe - Wholefood Soulfood Kitchen

Chia pudding is a creamy and satisfying dairy-free breakfast that's incredibly easy to prepare. Mix chia seeds with coconut milk (or any dairy-free milk of your choice like almond or soy), a touch of sweetener like maple syrup or honey, and a pinch of vanilla extract. Stir well and let it sit in the fridge overnight. In the morning, top it with fresh berries, chopped nuts, and a sprinkle of shredded coconut for an extra-delicious morning treat.

Poha:

Indian cuisine is full of dairy-free options for breakfast, and poha is one such beloved dish made from flattened rice. It's naturally dairy-free and incredibly flavourful when cooked with veggies and spices. To prepare, heat oil in a pan and add mustard seeds, curry leaves, and chopped vegetables like peas, carrots, and onions. Stir in turmeric and soaked poha and cook until heated through and all the flavours have mixed well. Garnish with fresh coriander leaves, peanuts, and a squeeze of lemon juice, and enjoy the light yet filling poha meal.

Upma:

Recipe - Chef Ranveer Brar

Upma is a popular South Indian breakfast dish made from semolina, or rice flour. To make it, heat oil in a pan and add mustard seeds, curry leaves, chopped vegetables, and green chillies. Stir in the roasted semolina and cook until it absorbs the flavours. Serve hot with a side of tangy tomato chutney for a hearty and dairy-free breakfast that will become a regular dish on your menu due to its easy preparation and yummy taste.

Vegan Smoothie Bowl: 

A dairy-free smoothie bowl is a colourful and nutritious way to start your day. Blend together your choice of dairy-free milk (such as almond, soy, or oat milk) with frozen fruits, spinach, or kale and a scoop of plant-based protein powder. Pour the thick and creamy smoothie into a bowl and top it with sliced bananas, granola, chia seeds, and a drizzle of honey or jaggery.  

Idli With Coconut Chutney:

Idli is a dairy-free breakfast option that's light and wholesome and super popular in all parts of the country. Make the idli batter by soaking rice and lentils, then grinding them into a smooth paste. Ferment the batter overnight and steam it into idlis the next morning. Serve these soft and fluffy idlis with a dairy-free coconut chutney made from grated coconut, green chilies, and a tadka of mustard seeds and curry leaves. This is the healthiest and most delicious dairy-free meal you can have.

Masala Oats:   

Masala oats offer a savoury and satisfying breakfast option when you just want to switch things up and not stick to regular oatmeal. Cook rolled oats with water or broth and add a roasted spice mix with turmeric, cumin, coriander, and chilli powder. Sauté it with onions, tomatoes, and your choice of vegetables like capsicum, carrots, or beans. Garnish with fresh dhaniya and a squeeze of lime for a spicy twist on classic oatmeal.  

Pancakes With Coconut Yoghurt:

Enjoy fluffy, dairy-free pancakes by substituting regular milk with almond milk in the batter. Mix flour, baking powder, a touch of sugar, and a pinch of salt. Add healthy and tasty milk and a flaxseed or chia egg (mix flaxseed or chia seeds with water and let it sit to thicken) for binding.

Cook the pancakes until golden brown and serve with dairy-free coconut yoghurt, fresh fruit, and a drizzle of dairy-free syrup. While eggs are okay to eat for people who are lactose intolerant, we have tried to offer a recipe where you can easily omit the eggs for people who completely steer clear of any dairy product.

Starting your day with a dairy-free breakfast should not mean sacrificing flavour or nutrition. These seven options offer a wide variety of tastes to satisfy your morning cravings and are healthy too. So, rise and shine with these delicious dairy-free breakfast ideas that will keep you energised for the entire day.