15 Lactose-Free Breakfast Tips
Almond Milk (usually made with purified water, evaporated cane juice, and almonds). Almond milk contributes about 1 gram protein, 1 gram fiber, 2.5 grams fat, 8 grams carbohydrate, 180 milligrams potassium, and is fortified with calcium, and vitamins D, A, and E.
Rice Milk (usually made with filtered water, organic brown rice, safflower/ canola oil, and sea salt). Rice milk contributes about 1 gram protein, 0 grams fiber, 2 grams fat, and is fortified with calcium and vitamin D.
Oat Milk (usually made with hulled oat fragments, filtered water, and other grains and beans). Oat milk contributes about 4 grams of protein, 2 grams fiber, 2.5 grams fat, and 21 grams carbohydrates, and is usually fortified with vitamins A and D, calcium, and riboflavin.
Lactose-Free Breakfast Ideas
Here are some tasty ways to enjoy a nutritious and delicious breakfast.
Soy Smoothie: Make a smoothie blending frozen fruit, a banana, soy or almond milk, and/or soy yogurt. Because soy is naturally rich in protein, magnesium, and calcium, it can be part of a nutritious breakfast.
Cheese Alternatives: Top your breakfast eggs or omelet with shredded or sliced soy cheese or lactose-free dairy cheese. Soy cheese containing casein, a milk protein, seems to melt better. Flavors include mozzarella, cheddar, and Jack, depending upon the brand.
Breakfast Parfait: Make a yogurt parfait using soy yogurt or lactose-free yogurt, fresh or frozen fruit, and nuts or granola sprinkled on top. A great nutritional substitute for milk or dairy, some soy yogurts are fortified with calcium and vitamin D, and each 6-ounce serving has about 4 grams of protein.
Make Hot Cereal Creamy: Replace traditional milk with lactose-free cow’s milk, soy milk, or almond and rice milk when you’re making oatmeal and other hot cereals. Plain or vanilla-flavored soy both work well.
Cold Soy Milk Over Cereal: Because cold breakfast cereals tend to have some sugar added, pouring plain soy milk (or plain almond and rice milk) over cereal is a great nondairy choice for a quick breakfast. Or try lactose-free cow’s milk.
Soy Latte Option: In most coffee chains and cafes, you can order your morning latte or coffee drink with soy instead of milk.
Nondairy Baking: Soy, almond, and rice milk work well in baking instead of cow's milk. If you are using rice milk, however, you may need to add a little less than the recipe calls for due to its thinner consistency.
Lactose-Free Eggs: Make scrambled eggs by whisking a tablespoon of plain soy or almond milk or lactose-free cow’s milk with each egg. Use a nonstick frying pan to minimize the need for cooking fat, but if you need to coat the pan, use a little canola oil or olive oil instead of butter.